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

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 152,523
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,168
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,267,361
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

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,450,145
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,117,693
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 895,904
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,217
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,255

Load More
More Cool Stuff You'll Like
How to Train With Running Blisters

How to Train With Running Blisters

Logging all those miles is great for building your endurance and increasing your performance, but all that rubbing can be rough on your feet. The result...

Dry Needling: Powerful, Drug-Free Pain Relief for Athletes

Dry Needling: Powerful, Drug-Free Pain Relief for Athletes

Why Tommy John Surgery Is Ruining Pitchers

Why Tommy John Surgery Is Ruining Pitchers

Prevent ACL Injuries With This Hamstring-Focused Workout

Prevent ACL Injuries With This Hamstring-Focused Workout

Preventing ACL Injuries in Soccer Players

Preventing ACL Injuries in Soccer Players

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

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

Impressive Advances in ACL Rehab

Impressive Advances in ACL Rehab

3 Steps to Alleviate a Sore Neck

3 Steps to Alleviate a Sore Neck

Avoid ACL Injuries in Softball with PREP

Avoid ACL Injuries in Softball with PREP

The Future of Sports Injury Rehabilitation

The Future of Sports Injury Rehabilitation

4 Tips to Relieve Muscle Stiffness

4 Tips to Relieve Muscle Stiffness

6 Ways to Prevent Common Sports Injuries

6 Ways to Prevent Common Sports Injuries

Coaches: Prevent Injuries With the Recovery Management Tool

Coaches: Prevent Injuries With the Recovery Management Tool

5 Bodyweight Exercises to Prevent Baseball Injuries

5 Bodyweight Exercises to Prevent Baseball Injuries

Megan Rapinoe’s Secret to Staying Healthy

Megan Rapinoe's Secret to Staying Healthy

Eliminate Elbow Pain with These 3 Methods

Eliminate Elbow Pain with These 3 Methods

What’s With the Stethoscope? Heart Murmurs in Athletes

What's With the Stethoscope? Heart Murmurs in Athletes

4 Sports Massage Techniques to Relieve Tight Muscles

4 Sports Massage Techniques to Relieve Tight Muscles

Reducing Low-Back Pain: What You Need to Know

Reducing Low-Back Pain: What You Need to Know

3 Steps to Prevent Soccer ACL Injuries

3 Steps to Prevent Soccer ACL Injuries

How to Treat Piriformis Syndrome

How to Treat Piriformis Syndrome

5 Tips to Intelligently Train Through Lower Back Pain

5 Tips to Intelligently Train Through Lower Back Pain

How to Prevent Baseball Injuries During the Off-Season

How to Prevent Baseball Injuries During the Off-Season

How to Prevent Hamstring Injuries

How to Prevent Hamstring Injuries

Connective Tissue: The Key to Preventing ACL Injuries

Connective Tissue: The Key to Preventing ACL Injuries

The Secret Weapon Powering Stephen Curry's Resurgence

The Secret Weapon Powering Stephen Curry's Resurgence

6 Simple Tips to Prevent Knee Injuries

6 Simple Tips to Prevent Knee Injuries

STUDY: Female Athletes Are at Higher Risk of Overuse Injuries

STUDY: Female Athletes Are at Higher Risk of Overuse Injuries

How to Keep Your Feet Healthy On and Off the Field

How to Keep Your Feet Healthy On and Off the Field

Sports Hernias: What You Need to Know

Sports Hernias: What You Need to Know

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

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

Predicting the Impact of DeMarco Murray's Hand Injury

Predicting the Impact of DeMarco Murray's Hand Injury

6 Stretches to Alleviate Lower-Back Pain

6 Stretches to Alleviate Lower-Back Pain

Fix 3 Common Ankle Problems to Prevent Injury

Fix 3 Common Ankle Problems to Prevent Injury

How to Prevent In-Season Volleyball Injuries

How to Prevent In-Season Volleyball Injuries

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

10 Ways to Fix Back Pain

10 Ways to Fix Back Pain

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

2 Ways to Fix Anterior Pelvic Tilt

2 Ways to Fix Anterior Pelvic Tilt

Evan Gattis's Protection-Enhanced Catcher's Helmet

Evan Gattis's Protection-Enhanced Catcher's Helmet

5 Things You Can Do to Prevent Muscle Injuries

5 Things You Can Do to Prevent Muscle Injuries

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

7 Ways to Fix Back Pain

7 Ways to Fix Back Pain

6 Steps for Recovering From a Season-Ending Injury

6 Steps for Recovering From a Season-Ending Injury

Achilles Tendon Ruptures: Prevention and Recovery

Achilles Tendon Ruptures: Prevention and Recovery

YardBarker