Dominate the Competition: Basketball Training Program | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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
Michael Jordan: Mind of a Champion
Views: 542,814
Abby Wambach Will Do Whatever It Takes
Views: 2,129,052
RGIII Talks About His Legacy
Views: 20,487,079

Featured Videos

Quest for the Ring: University of Kentucky Views: 297,020
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,927
Path to the Pros 2015: The Journey Begins Views: 28,363
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

More Cool Stuff You'll Like

Never Bench Press With Your Feet in This Position

I don't like using the terms never, everyone, and always when discussing any topic related to fitness. Why? Because, generally, it's arcane and short...

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

7 Best Lower-Body Strengthening Exercises

Mike Boyle's 5 Tips for More Effective Workouts

The Best Single-Leg Exercises for Youth Athletes

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Increase Your Explosiveness with the Power Curl

4 Simple Golf Core Exercises to Increase Your Driving Distance

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

4 Exercises to Build True Lacrosse Power

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

Prevent ACL Injuries With This Exercise

Posterior Chain Fixes to Improve Your Game

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Make Lifts More Challenging With Resistance Bands

How NOT to Perform a Pull-Up (With Fixes)

Develop Core Strength for Throwing

5 Exercises to Develop Soccer Power

7-Exercise Core-Blasting Workout

Master the Lateral Lunge to Improve Your Hockey Stride

3 Tricks for a Stronger Front Squat

Dominate Your Bench Test With This Strategy

How to Design a Greco-Roman Wrestling Training Program

12-Week Resistance Band and Chain Workout

Putting Together an Off-Season Workout for Point Guards

5 Ways to Get a Higher Vertical Jump

Reach New Training Heights With Resistance Band Exercises

6 Gym Machines That Are Actually Worth Your Time

How Functional Training Has Overly Complicated Strength Training

Use Eccentric Lifts to Increase Size and Strength

3 Nordic Hamstring Curl Exercises to Boost Your Performance

3 Post-Activation Potentiation Combos for Explosive Strength

10 Ways to Get Stronger With a Sandbag

Kyle Lowry's 12-Week All-Star Training Program

7 Ways to Work Out Competitively Without CrossFit

These 3 Single-Leg Movements Will Improve Your Squat Technique

A Better Way to Train Your Core

How Often Should You Vary Your Exercise?

4 Deadlift Variations to Increase Your Pull

7 Strategies for Faster Workout Recovery

Perfect Your Squat Technique With the Unloaded Squat

Improve Soccer Agility with Lateral Strength Exercises

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Build Max Power With These Pulling Exercises

7 Farmer's Walk Variations for Improved Core Strength