Basketball Rehab: How Damian Lillard Gained Muscle During Rehab

December 13, 2012 | John Henderson

Must See Basketball Videos

Damian Lillard, Portland Trailblazer point guard, suffered a fracture in his foot that ended his 2010-2011 college basketball season. Lillard turned the injury into opportunity by transforming the rest of his body during his basketball rehab. (Find more articles on rehab.)

Despite the fractured foot, Lillard dedicated himself to four to six days of weight training per week. He was able to gain the muscle size and strength he needed to dominate during his senior year. The end result was that he was selected sixth overall by the Trailblazers.

The following strength program helped Lillard gain more than 15 pounds of muscle and increase his Bench Press from 245 to his final goal of 300 pounds.

Rehab Phase 1 (Weeks 1-4)

Monday and Thursday (Push)

Rest 45 to 90 seconds between sets

  • Med Ball Dribble Series: 2x20 seconds each
  • Bench Press: 1x12,10,10,8
  • 3-Level DB Bench: 3x6-8 each level
  • Military Press: 1x12,10,10,8
  • Overhead DB Triceps Extension: 4x10
  • Skullcrusher/Close-Grip Bench Combo: 3x10+10

Tuesday and Thursday (Pull)

Rest 45 to 90 seconds between sets

  • Plate Shoulder Warm-Up
  • Seated Cable Row: 1x12,10,10,8
  • Band Face Pulls: 4x10
  • Seated DB Shrug: 4x10
  • DB Upright Row to External Rotation: 3x10
  • Bicep Curl Dropset: 3x10+10+10
  • Seated Rear Delt Raise: 3x12

Rehab Phase 2 (Weeks 5-8)

Monday and Thursday (Push)

Rest 90 to 120 seconds between sets

  • Med Ball Dot Drills: 3x20 seconds each (numbered dot called out)
  • DB Bench: 5x5
  • Kettlebell Stability Incline Bench: 4x8
  • Incline Cable Flies: 3x8
  • Tate press: 4x8
  • Triceps Extensions: 4x8
  • 4-Way Neck

Tuesday and Thursday (Pull)

Rest 90 to 120 seconds between sets

  • Band Resisted Pull-Ups: 5x6
  • Hammer Rows: 4x6
  • Seated DB Shrug: 3x8
  • Single-Arm Cable Row with Rotation: 3x8 each side
  • Hammer Curls: 3x8
  • EZ-Bar Curls: 3x8
  • Non-Injured hip and leg exercises

Rehab Phase 3 (Weeks 9-12)

Monday and Thursday (Push)

Rest 3 to 5 minutes between sets

  • Med Ball Chest Throws
  • Bench Press 7x2
  • Single-Arm DB Bench: 4x6 each arm
  • Weighted Dips: 4x8
  • Rack Shoulder Press: 4x8
  • Med Ball Dribble Drills: 3x20 seconds each
  • 4 Way-Neck

Tuesday and Thursday (Pull)

Rest 3 to 5 minutes between sets

  • Band Speed Rows: 3x20 seconds
  • Hammer Rows: 5x4
  • Single-Arm Rows: 4x6 each arm
  • Heavy Barbell Shrugs: 4x8 (injured leg supported on a bench)
  • Weighted Neutral-Grip Chin-Ups: 4x8
  • Zottman Curls: 3x8

During phase 3 of this strength and conditioning program, Damian Lillard began an aggressive leg workout program and added weekly SwimEx workouts to improve his conditioning.

Author's Note: Special thanks to Dr. Jeff Harrison, Team Orthopedist, Joel Bass, Head Athletic Trainer, Sundance Physical Therapy, and all of the supporting members of the teams for their contribution and direction during the rehabilitation process.

Photo: deseretnews.com

Must See
Margus Hunt Benches 385 Pounds for Five Reps
Views: 20,334,813
How to Perform the Euro Step With Iman Shumpert
Views: 84,895
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 36,976,813

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,298
Kevin Love's Cone Hop Basketball Shooting Drill Views: 6,362
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 127,960
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

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,654
What Ryan Hall Eats for Breakfast
Views: 795,225
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,612
Greg Nixon's Hill Training Program
Views: 705,718
Roy Hibbert 540 lbs Deadlift
Views: 1,560,472

Load More
More Cool Stuff You'll Like

Evan Gattis's Protection-Enhanced Catcher's Helmet

The Secret Weapon Powering Stephen Curry's Resurgence

6 Steps for Recovering From a Season-Ending Injury

Megan Rapinoe

How to Prevent Injuries With 3 Yoga Poses

Tips for Working Out With a Hand or Arm Injury

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

How to Train With Running Blisters

What You Need to Know About Tiger Woods' Back Injury

6 Simple Tips to Prevent Knee Injuries

Connective Tissue: The Key to Preventing ACL Injuries

Achilles Tendon Ruptures: Prevention and Recovery

Outsmart Injury With These 4 Predictive Tests

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

6 Ways to Prevent Common Sports Injuries

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

The 8 Most Dangerous Exercises for Your Shoulders

3 Steps to Prevent Soccer ACL Injuries

Prevent ACL Injuries With This Hamstring-Focused Workout

5 Tips to Intelligently Train Through Lower Back Pain

Impressive Advances in ACL Rehab

Why Strengthening This Muscle May Fix Knee Pain

10 Ways to Fix Back Pain

5 Things You Can Do to Prevent Muscle Injuries

4 Sports Massage Techniques to Relieve Tight Muscles

2 Ways to Fix Anterior Pelvic Tilt

Pectoral Tendon Ruptures and Injury Prevention

7 Ways to Fix Back Pain

5 Bodyweight Exercises to Prevent Baseball Injuries

4 Strategies to Prevent Tommy John Surgery

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

How to Treat Piriformis Syndrome

Predicting the Impact of DeMarco Murray's Hand Injury

How to Prevent Baseball Injuries During the Off-Season

5 Exercises to Prevent ACL Tears

Sports Hernias: What You Need to Know

Avoid Low-Back Pain With These 7 In-Season Exercises

The Future of Sports Injury Rehabilitation

Coaches: Prevent Injuries With the Recovery Management Tool

Eliminate Elbow Pain with These 3 Methods

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

3 Ways to Prevent the Most Common Hockey Injury

How to Keep Your Feet Healthy On and Off the Field