The Point Guard Off-Season Workout Plan | STACK

The Point Guard Off-Season Workout Plan

February 15, 2013 | John Cissik

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Basketball point guards are some of the best athletes in all sports. They possess incredible speed, quickness and jumping ability, yet they have the physical strength to battle with bigger and strong defenders. To improve at this position, you need to commit to a full-year training program that develops each of these aspects of athleticism. (See how Brandon Jennings gets better.)

Below you will find a complete off-season workout program for both high school and college point guards. The off-season is a time to learn fundamental skills, develop strength, increase muscle mass and start building power to lay a foundation for success on the court.

High School Off-Season Point Guard Workout

The high school basketball player's off-season runs from March through August. During this time, players should be training three times a week and performing two days of speed, agility and conditioning drills.

Monday

Tuesday

  • Standing Start Sprints: 3-5x20
  • Sprints: 1x20 yards, 1x40 yards, 1x60 yards, 1x100 yards, 1x60 yards, 1x40 yards, 1x20 yards (rest for 3 times longer than it takes to complete each sprint)
  • Shuffle: 3-5x5 yards each direction
  • Backpedal: 3-5x5 yards

Wednesday

  • Push Jerk: 3x4-6 at 60-70%
  • Lunges: 3x12-15 each leg
  • Good Mornings: 3x12-15
  • Dips: 3xMax
  • Pull-Ups: 3xMax
  • Standing Long Jumps: 3x10

Thursday

  • Stick Drills: 1x3-5
  • Standing Start Sprints: 3-5x20 yards
  • Start and Stops: 3-5x5 yard sprint, stop and sprint
  • Shuffle, Turn and Sprint: 3-5x5+5 yards each direction

Friday

  • Hang Clean Pulls: 3x4-6 at 60-70% (above knees)
  • Front Squats: 3x6-8 at 60-70%
  • Reverse Hypers: 3x12-15
  • Dumbbell Bench Press: 3x12-15
  • Single-Arm Dumbbell Rows: 3x12-15
  • Superset: Biceps Curls: 3x12-15 each + Triceps Extensions: 3x12-15 each
  • Overhead Med Ball Throws: 3x10

Collegiate Off-Season Point Guard Workout

The off-season for college basketball players runs from April through August. Their program has some similarities to the high school program; however, the workouts are organized around four days of strength training and two days of speed, agility and conditioning work.

Monday

  • Back Squats: 3x6-10 at 80-90%
  • Romanian Deadlifts: 3x6-10
  • Bench Press: 3x6-10 at 80-90%
  • Bent-Over Rows: 3x6-10
  • Military Press: 3x6-10
  • Stick Drills: 1x3-5
  • Standing Sprints: 3-5x20 yards
  • Start and Stops: 3-5x5 yard sprint, stop and sprint
  • Shuffle, Turn and Sprint: 3-5x5 yards each direction

Tuesday

  • Hang Clean: 3x4-6 at 60-70% (above knees)
  • Push Jerk: 3x4-6 at 60-70%
  • Hang Clean Pulls: 3x4-6 at 60-70%
  • Counter-Movement Jumps: 3x10 (stick landing)

Thursday

  • Front Squats: 3x4-8 at 60-70%
  • Lunges: 3x12-15 each leg
  • Good Mornings: 3x12-15
  • Reverse Hypers: 3x15-20
  • Calf Raises: 3x15-20
  • Standing Long Jumps: 3x10
  • Sprints: 1x20 yards, 1x40 yards, 1x60 yards, 1x100 yards, 1x60 yards, 1x40 yards, 1x20 yards (rest for 3 times longer than it takes to complete each sprint)

Friday

  • Dumbbell Bench Press: 3x12-15
  • Dips: 3xMax
  • Pull-Ups: 3xMax
  • Single-Arm Dumbbell Rows: 3x12-15 each arm
  • Superset: Biceps Curls: 3x12-15 each + Triceps Extensions: 3x12-15 each
  • Overhead Med Ball Throws: 3x10
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...