Dominate the Competition, Part 4: In-Season Basketball Strength Training

December 13, 2012 | Ramon Williams

Must See Basketball Videos

Maintaining your strength throughout the entire basketball season can make a huge impact on your performance. If you fail to work out during the season, you will be at your lowest strength level when the playoffs approach. This will not only sabotage your performance, it can also hurt your team's chances to make it to the post-season. (Learn more about in-season maintenance training.)

In-season basketball strength training does not make the same demands or require the same time commitment as off-season training. The goal is to maintain strength, not gain it. You can limit your training to four short workouts each week, and adapt them to your schedule when needed.

In-Season Basketball Exercises

Basketball players tend to use one arm and one leg more than the other, which can lead to muscle imbalances and cause injury. Counter this by performing single-arm and single-leg exercises. (Find out why single-limb training improves performance.)

Build your upper-body workout by selecting two exercises from each group. Make sure to regularly vary your exercise selection. For your lower-body workouts, perform each recommended exercise.

Upper-Body Push

Upper-Body Pull

  • Dumbbell Lateral Row
  • Dumbbell Front Row
  • Single-Arm Cable Pull-Downs
  • Neutral-Grip Chin-Ups
  • Pull-Ups

Lower Body

When and How to Lift

Never work your legs the day before a game. That can cause fatigue and negatively affect your court performance. Give yourself at least two days for recovery. Stick to three sets of 15, 12 and 10 reps for workouts two days before a game, and three sets of 10, 8 and 6 reps for workouts three days before a game.

Upper-body workouts are slightly different. It's okay to lift light the day before a game if you stick to the higher rep range mentioned above. If you have three days before a game, use the lower rep range.

During weeks when there are few or no games, limit yourself to one heavy and one light upper- and lower-body workout. Avoid working the same muscle groups on back-to-back days.

Complement your in-season basketball strength training with workouts from my other basketball training articles:

 

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
Brandon Jennings: "Always Improve"
Views: 4,232,968
Drew Brees Will Not Be Denied
Views: 9,430,417
Derrick Rose Explains How He Stays Positive
Views: 6,036,397

Featured Videos

Abby Wambach's Med Ball Core Workout Views: 187,099
Kevin Love's Cone Hop Basketball Shooting Drill Views: 12,178
Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 220,234
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

Charging Ground Balls With Skip Schumaker
Views: 29,842
Yoga for Athletes: Crow Pose
Views: 3,539,378
Robert Griffin III Pocket Presence QB Drill
Views: 6,865,919
Evan Longoria's Hitting Drills
Views: 9,798,784
Johny Hendricks Workout Overview
Views: 822,554

Load More
More Cool Stuff You'll Like

5 Quick Workout Fixes for Faster Muscle Growth

Have you tried every program on the planet, yet you still can't seem to build muscle? While it's possible you could be using a program not suited for...

Jump Higher After a Month With These 3 Exercises

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Build Athletic Strength with the Playground Sandbag Workout

3 Tips to Blast Through Training Plateaus

How to Use the Pallof Press for an Iron Core

Abby Wambach's Strength and Speed Workout

Paul Rabil's Powerful Rotational Strength Workout

4 Tips for Reducing Deadlift Back Pain

3 Keys to a Solid Squat Setup

2 Brutal 10-Minute Workouts That Deliver Serious Results

Train Like a Pro: Baseball Strength Workout Program

Build a Strong Upper Body With These Landmine Exercises

How to Recover From a Soccer Game or Workout

How You Can Olympic Lift With an Injury

Get Faster to Pitch Harder

Not Making Bench Press Gains? Try These Strategies

Tobin Heath's Powerful Leg Workout

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

Is It Too Soon for Olympic Lifts?

Use Wave Loading to Take Your Strength to the Next Level

Speed Drill of the Day: Weighted Arm Swings

The 4 Best and Worst Cable Machine Exercises

Todd Durkin's Complete Football Strength Training Program

Get Faster With This Weightlifting Technique

8-Exercise Advanced Chest and Back Workout

Abby Wambach's Soccer Power Workout

3 Reasons Why You Should Do Full-Body Workouts

Use Sled Pushes to Increase Speed, Strength and Power

Add Surprise Sets for a Great Workout Finisher

Build Strong Legs with the Leg Press Lockdown Workout

3 Habits of Highly Successful Coaches

Increase Athletic Strength with Rotational Bodyweight Training

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

Build Muscle With the 2-Second Pause Workout Program

The Top 10 Mistakes Athletes Make in the Weight Room

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

3 Keys to Better Softball Workouts

Build Bulletproof Chest Strength With This Unconventional Method

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Train Like a Pro: James Harden's Basketball Maintenance Workout

Kevin Love's In-Season Workout

Speed Drill of the Day: Reverse Lunges