8-Week Basketball Off-Season On-Track Conditioning Program

May 5, 2013 | Ramon Williams

Must See Basketball Videos

There are many ways to prepare for the upcoming basketball season. But you surely want to maximize your conditioning to stay strong until the final buzzer; and this requires training the body's energy systems in direct correlation to the demands of the game. (See Don't Waste Your Off-Season: Basketball Training Drills and Videos.)

Each of the body's three energy systems plays a role in converting food into usable energy for activity. Two of those systems contribute about 85% to basketball-related activity.

Phosphagen

ATP-CP provides quick bursts of immediate energy, requiring 30 to 90 seconds of rest for full recovery. It's used for basketball plays lasting between 10 and 30 seconds, like a hard drive to the basket or a pull-up jumper.

Glycolytic

Used for moderate-intensity activities and requires 60 to 240 seconds for full recovery. Plays lasting between 30 and 60 seconds require the glycolytic system for energy. Examples include running a fast break and playing full-court defense for several possessions.

Oxidative

The oxidative energy system is designed for low intensity activity after the body has done over 120 seconds of continuous physical activity. It may be the least-used system, but it's important for basketball success, because it replenishes energy stores and improves recovery time so you stay strong longer during a game.

However, because the oxidative (or aerobic) system is designed for low intensity activity, it only contributes to about 15% of basketball conditioning.

8-Week On-Track Conditioning Program

Now that you have a better understanding of how the body energy systems work, it should be apparent that the best conditioning for basketball is short, intense bursts of speed, as opposed to distance running.

This program consists of four weeks of striders and four weeks of sprints.

Striders

These are moderate intensity runs where you run slower than a sprint but faster than a jog.

Sprints

These are all-out-effort runs.

The distance for each run is in meters. But for maximum results, the most important factor is work-to-rest ratio. For example, if I use a 1:3 work-to-rest ratio for a 600m run that takes me 100 seconds to finish, I would rest f0r 300 seconds before the next one.

The amount of time it takes for an athlete to complete a strider or sprint is directly related to the amount of rest the athlete took. Significantly more rest is needed for longer runs to allow proper recovery. This allows athletes to perform at their maximum effort for each repetition. See the chart for the proper work-to-rest ratio for each workout.

Check out Coach Williams' other basketball articles:

Topics: BASKETBALL
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
Colin Kaepernick Explains His Ridiculous Socks Colin Kaepernick Explains His Ridiculous Socks
Views: 32,902,070
Patrick Willis' Homegrown Off-Season Workout Patrick Willis' Homegrown Off-Season Workout
Views: 1,230,103
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,381

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,018,026
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,983
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,834
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

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,798
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,480
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,381
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,163
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,214

Load More
More Cool Stuff You'll Like
Adeline Gray Is Going for Gold

Adeline Gray Is Going for Gold

ZSeries 10-Minute Workouts: The Hill

ZSeries 10-Minute Workouts: The Hill

Baseball Conditioning: Why You Need an Aerobic Base

Baseball Conditioning: Why You Need an Aerobic Base

Off-Season Conditioning: Full-Body Med Ball Workout

Off-Season Conditioning: Full-Body Med Ball Workout

How to Avoid Hockey Conditioning That Slows You Down

How to Avoid Hockey Conditioning That Slows You Down

7 Footwork Drills That Give You an Advantage

7 Footwork Drills That Give You an Advantage

STACK Challenge: 500-Meter Row

STACK Challenge: 500-Meter Row

Test Your Toughness With the Who Dat? Challenge

Test Your Toughness With the Who Dat? Challenge

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

How Sporting Kansas City Stays 'Sporting Fit'

How Sporting Kansas City Stays 'Sporting Fit'

Get in Shape With This Basketball Conditioning Workout

Get in Shape With This Basketball Conditioning Workout

Get in Shape Fast With Todd Durkin's 5 Intense Workout Finishers

Get in Shape Fast With Todd Durkin's 5 Intense Workout Finishers

Why Better Conditioned Athletes Have Fewer Injuries

Why Better Conditioned Athletes Have Fewer Injuries

How to Build Soccer-Specific Conditioning

How to Build Soccer-Specific Conditioning

Get in Basketball Shape With the Right Workout

Get in Basketball Shape With the Right Workout

4 Simple Drills to Improve Your Endurance

4 Simple Drills to Improve Your Endurance

5 NBA Players Who Found Their Game After Losing Weight

5 NBA Players Who Found Their Game After Losing Weight

Alternatives to Boring Cardio Training

Alternatives to Boring Cardio Training

Can You Handle the Husker Toughness Test?

Can You Handle the Husker Toughness Test?

Improve Your Aerobic Fitness in the Off-Season

Improve Your Aerobic Fitness in the Off-Season

ZSeries 10-Minute Workouts: Fartlek Run

ZSeries 10-Minute Workouts: Fartlek Run

Can You Survive the 100 Bears Challenge?

Can You Survive the

ZSeries 10-Minute Workouts: Interval Sprints

ZSeries 10-Minute Workouts: Interval Sprints

WATCH: Ronda Rousey's Intense New Bag Drill

WATCH: Ronda Rousey's Intense New Bag Drill

The Mount Everest Treadmill Challenge

The Mount Everest Treadmill Challenge

Win the Fourth Quarter With These Basketball Sled Push Finishers

Win the Fourth Quarter With These Basketball Sled Push Finishers

LeBron James's Insane Conditioning Drill

LeBron James's Insane Conditioning Drill

LaTroy Hawkins' Epic Battle Ropes Workout

LaTroy Hawkins' Epic Battle Ropes Workout

Understanding the Benefits and Risks of Altitude Training

Understanding the Benefits and Risks of Altitude Training

Get in Football Shape Fast With Metabolic Runs

Get in Football Shape Fast With Metabolic Runs

In Defense of Cardio

In Defense of Cardio

High-Intensity Interval Training: How Much Is Too Much?

High-Intensity Interval Training: How Much Is Too Much?

Advanced High School Football Summer Conditioning Program

Advanced High School Football Summer Conditioning Program

5 Brutal Sprint Drills That Push the Lactic Threshold

5 Brutal Sprint Drills That Push the Lactic Threshold

Get in Shape With 5 Intense Lower-Body Finishers

Get in Shape With 5 Intense Lower-Body Finishers

STACK Challenge: Finish Strong

STACK Challenge: Finish Strong

Obstacle Race Training: Get in Shape With This Finisher

Obstacle Race Training: Get in Shape With This Finisher

4 HIIT Workouts That Will Get You in Shape Fast

4 HIIT Workouts That Will Get You in Shape Fast

Who Invented the Burpee?

Who Invented the Burpee?

Prepare for Your Season With These Conditioning Drills

Prepare for Your Season With These Conditioning Drills

Training with the Elevation Training Mask 2.0

Training with the Elevation Training Mask 2.0

Can You Pass Drew Brees' Conditioning Test?

Can You Pass Drew Brees' Conditioning Test?

YardBarker