Dominate the Competition: Basketball Training Program

September 18, 2012 | Ramon Williams

Must See Basketball Videos

Want a competitive edge against your opponents this coming season? You need to be taking steps to prepare now, because, believe me, your opponents are. Starting your basketball training program a month before the season won't cut it. A month is simply not enough time to maximize your potential. To develop real strength for basketball, players need at least eight to 12 weeks to progress through a strength-training program.

Below are some basic exercises you can choose from for a three-day split weight lifting program. To continue to build strength, your body needs a variety of challenges, so don't get in the habit of doing the same exercises every session.

Basketball Training Program

Lower Body Exercises

Choose one from each section.

Primary Lifts

Note: For best results from Squats (See STACK's Guide to Squats), you must go low enough to get your thighs at least parallel to the ground. For the Trap Bar Deadlift, it is important to keep your back from arching during the entire range of the exercise. Feet must stay flat on the ground for all exercises.

Supplemental Lifts #1

Note: The leading foot must stay flat on the ground and the torso must remain upright throughout each rep.

Supplemental Lifts #2

Supplemental Lifts #3

Note: Avoid over-arching your back during back extensions.

Upper Body Exercises

All upper body exercises are divided into pushes and pulls. Your Chin-Ups, Pull-Ups and Dips will vary significantly depending on your strength in relation to your body weight. If you struggle with these exercises, use bands to aid you. Put one foot or knee in the band while you do each rep. If these exercises are really easy for you, add weighted belts to increase the intensity.

PUSHES

Choose one from each section.

Primary Lifts

Supplemental Lifts #1

Supplemental Lifts #2

Note: Raise weights to shoulder height for each rep.

Supplemental Lifts #3

PULLS 

Choose one from each section.

Primary Lifts

Supplemental Lifts #1

Supplemental Lifts #2

Supplemental Lifts #3

  • Dumbell Bicep Curl
  • Barbell Bicep Curl

Core Work

Choose one:

  • Weighted Sit-Ups
  • Weighted Toe Touches

Choose one:

  • Leg Raises
  • Hanging Knee Raises

Choose one:

  • Twisting Sit-Ups
  • Seated Russian Twists

12-Week Off-Season Basketball Strength Training Program

This 12-week off-season basketball training program has the proper amount of sets and reps for each primary and supplemental lift. All workouts are in order of priority. Primary lifts are completed before any supplemental lifts, and supplemental lifts #1 are completed before supplemental lifts #2. If for any reason you do not have enough time to complete all the lifts, follow the order of priority.

The first two weeks of the program constitute a preparation phase that will get you ready for more intense lifting.

Each day has a different intensity level: Monday, moderate intensity; Wednesday, low intensity; and Friday, high intensity. You will decide your own intensity level by your perceived level of difficulty. Rate the difficulty of each exercise on a scale of one to 10. Use the last two or three reps of each set to decide the number rating of each exercise. A one takes little or no effort, and a 10 requires all-out effort. Monday's intensity level should rate around 7 or 8, Wednesday's 5 or 6, and Friday's 9 or 10.

Rest between sets

Below are general rules of thumb for the amount of rest you should take between sets. If you find yourself struggling with these rest periods, take more time. The most important thing is that you complete each set with proper form for each rep.

  • 11 or more reps,  two minutes
  • Seven to 10 reps, one and a half minutes
  • One to six reps, three to five minutes

Safety

For Squats, Bench Press, Incline Bench Press, Shoulder Press, and Barbell Lunges, one to two spotters are strongly recommended for safety. It is incumbent on the the spotter(s) to help you if you lose your balance, drift from proper lifting technique, or struggle to complete the reps.

Ramon Williams
- Ramon Williams graduated magna cum laude from Montclair State University with a B.S. in Physical Education. He is currently an NSCA-certified strength and conditioning specialist...
Ramon Williams
- Ramon Williams graduated magna cum laude from Montclair State University with a B.S. in Physical Education. He is currently an NSCA-certified strength and conditioning specialist...
Must See
How to Perform the Euro Step With Iman Shumpert How to Perform the Euro Step With Iman Shumpert
Views: 86,571
Colin Kaepernick Explains His Ridiculous Socks Colin Kaepernick Explains His Ridiculous Socks
Views: 32,902,070
NFL Wide Receiver Randall Cobb Outworks Everyone NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 33,710,661

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,018,026
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,983
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,834
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,770
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,480
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,083
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,163
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,164

Load More
More Cool Stuff You'll Like
Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

The olympic lifts from the sport of weightlifting are commonly used in many strength and conditioning programs to develop explosive power and triple...

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

The Most American Workout Ever

The Most American Workout Ever

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

8 Cures for a Weak Grip

8 Cures for a Weak Grip

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

YardBarker