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Anyone who truly wants to make the basketball team in the fall, and desires to get better, should be doing strength training four times per week.
For example, the plan below works your upper body and lower body on alternating days, with rest days. Taking rest days is important because it's on the rest days that your muscles repair the tiny tears caused by lifting, and actually get stronger.
Start Each day with core work:
- Crunches
- Throw Downs
- Decline Crunches
- Leg Raises
- Plank
Each weight lifting exercise should be done with 10-12 reps and 3 sets. Your 10th, 11th, and 12th rep should be at almost capacity, meaning you can't do anymore.
Day 1: Chest and Triceps
- Bench Press
- Dumbell Fly
- Dips
- Decline Press
- Tricep Push Down
- Incline Press
- Dumbell Tri Extension
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Day 2: Lower Body - Strength
- Squats
- Lunges
- Calf Raises
- Hamstring Curls
- Quadriceps Extension
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Day 3: Recovery Day - Do at least 30-45
minutes of active aerobic exercise like:
- Running
- Swimming
- Cycling
- Hiking/Hill Walking
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Day 4: Back and Biceps
- Back Rows (machine)
- Standing Curls
- Preacher Curls
- Isolated Curls
- Lat Pull Downs
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Day 5:Lower Body - Explosive Power and Speed
- Double Leg Max Jumps - Height and Distance
- Double Leg Max Jumps - Knees to Chest
- Double Leg Max Jumps - Vertical
- Single Leg - Alternate Hop
- Single Leg - Power Skip
- Single Leg -Glides
- Line Drill - Double Hop Front and Back
- Line Drill - Single Hop Front and Back
- Line Drill - Double Leg Side to Side
- Line Drill - Single Leg Side to Side
- Lane Drill - Agility
- Lane Drill - Four Corners
- Lane Drill - Jump-Shuffle-Jump
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Day 6: Recovery Day - Do at least 30-45
minutes of active aerobic exercise.
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| Day 7: Rest Day - Full rest and recovery - very light activity only.
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