Working out about three times weekly for about forty-five minutes would be a safe start for most. A six to sixteen week regiment in the weight room is sufficient to achieve meaningful gains in strength and sport performance (Harries, Lubans, & Callister, 2012, p. 534). Prepare for Movement. Cardiovascular Warm-Up. Time: 10-20 minutes
Fundamental Movement Skills necessary for athlete assesment. Lower Body: Squat 5-3-1RM Testing year round. Upper Body: Bench Press 10- 5-3-1RM Testing Year Round- and Chin Up. Total Body Strength: Power Clean 3- 1 RM Testing. Maximal Sprint Speed: 30 yard sprint. Sprint Speed Endurance: Figure 8 ...
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Congratulations on taking an important step in maximizing your potential for success on the basketball court. Your effort and dedication, combined with the information in this program, will help you implement a sound and productive strength program – without any equipment! The importance of strength is quite evident in the sport of basketball.
1. Adjust the weight to 85% of 1-rep max (see calculation on page 2). 2. Grasp barbell with both hands and stand with your feet shoulder-width apart. 3. Using proper posture, bring the bar to chest level. 4. Quickly push your hips back, bend your knees slightly and without pausing, explode vertically pushing the bar overhead as you rise on your toes. 5.
Upper Body Weight Training (1-2 sets x 10-12 reps) Shoulder Press; Incline Press; High Row; Chest Press; Incline Row; Inverted Row; Landmine Press; Lat Pulldown; Tricep Dip; Upright Row; Lower Body Plyometric (3 sets x 10-12 jumps) Alternate Leg Bounding; Single Leg Hops; Step Ups; Day 5. Lower Body Weight Training (1-2 sets x 10-12 reps) Dumbbell Lunge; Glute Ham Raises
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Your basketball workout plan should build the fast-twitch muscles you need to jump and sprint. Below is a sample basketball workout plan. Adjust the sets and reps up or down for age or skill level ...
MICHIGAN STATE BASKETBALL Date 11-May 18-May 1-Jun 8-Jun 15-Jun 22-Jun 29-Jun Rep Range Weight x Reps Bench Press 8/6/4 Pulldowns 2x8-12 Plate Raises 20 Lateral Raises 20 Rear Delt 12MR Seated Row 2x8-12 External Rotation 12MR Squats 3x8 OR Leg Press 3x10 Leg Curls 2x8-12 Glute/Ham 15 Hip Flexion 10MR Calf Raises 25 MONDAY Seat Ht. TRAIN LIKE NATIONAL CHAMPIONS!
Block 1. Rest no more than 60 seconds between sets. Day 1. Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)