Become a Better Point Guard With This Training Program

STACK Expert John Cissik offers pre-season and in-season workout programs for both high school and college point guards.

To be a successful point guard, you must commit to a pre-season and in-season program specific to the position. Below is a complete point guard workout program that will help you prepare for the season and maintain your strength when you need it most during the season.

High School Pre-Season

The pre-season runs through October. This is a period when the intensity is ramped up in terms of the amount of weight lifted, the complexity of the exercises, and the amount of power work. The idea is to peak so you are at your best when your season begins.

Monday

  • Hang Clean (below the knees): 3x3-4 @ 70-80%
  • Back Squats: 3x8-12 @ 70-80%
  • Romanian Deadlifts: 3x8-12
  • Bench Press: 3x8-12 @ 70-80%
  • Bent-Over Rows: 3x8-12
  • Military Press: 3x8-12
  • Counter-Movement Jumps (stick the landing): 1x10
  • Counter-movement Jumps to Sprint: 3x1+10 yards
  • Rim Jumps: 3x10

Tuesday

  • Sprint: 3-5x40 yards
  • Stride-Length Drills: 3-5x1
  • Conditioning: 1x20 yards, 1x40 yards, 1x60 yards, 1x100 yards, 2x200 yards, 1x100 yards, 1x60 yards, 1x40 yards, 1x20 yards (use a 1:3 work-to-rest ratio)
  • Shuffle, Turn and Sprint: 3-5x5+10 yards each direction
  • Backpedal, Turn and Sprint: 3-5x5+10 yards
  • Figure 8 Drill: 5x1

Wednesday

  • Power Clean + Push Jerk: 3x3-4+3-4 @ 60-70%
  • Front Squats: 3x4-8 @ 70-80%
  • Good Mornings: 3x8-12
  • Incline Press: 3x8-12
  • Pull-Ups: 3xMax
  • Standing Long Jumps: 1x10
  • Standing Long Jumps to Sprint: 3x1+10 yards
  • Mini-Hurdle Hops: 3x10 yards

Thursday

Friday

  • Hang Clean Pulls (above the knee) + Hang Clean (above the knee): 3x4-6+3-4 @ 60-70%
  • Split Squats: 3x8-12 @ 40-60% of Back Squat
  • Reverse Hyperextensions: 3x8-12
  • Dumbbell Bench Press: 3x8-12
  • Single-Arm Dumbbell Rows: 3x8-12 each side
  • Biceps/Triceps: 3x12-15 each
  • Behind-the Back Medicine Ball Throws: 3x10
  • Medicine Ball Chest Pass: 3x10

High School In-Season

Once the season starts you have a limited time to train due to travel and competition. As a result, training is stripped down and largely focuses on maintaining strength, muscle mass and conditioning, while still attempting to enhance power. Note: Your game schedule may force you to adjust the schedule below.

Monday

  • Power Clean + Push Jerk: 3x2-4+2-4 @ 70-80%
  • Back Squats: 3x2-6 @ 80-95%
  • Romanian Deadlifts: 3x2-6
  • Bench Press + Medicine Ball Chest Pass: 3x2-6 @ 80-95% + 10 throws
  • Counter-Movement Jumps (sticking the landing): 1x10
  • Counter-Movement Jumps to Sprint: 3x1 + 10 yards
  • Box Jumps: 3x5

Tuesday

  • Stick Drills: 3x1
  • Down and Back Drill: 3-5x1
  • Stride Length Drill: 3-5x1
  • Weave and Shoot Drill: 5x1

Wednesday

  • Power Clean + Front Squat: 3x2-4+4-8 @ 60-70% of Power Clean
  • Split Squats: 3x4-8 @ 40-60% of Back Squat
  • Good Mornings: 3x8-12
  • Bent-Over Rows + Medicine Ball-the-Behind-Back Toss: 3x2-6 + 5 throws
  • Standing Long Jumps: 1x10
  • Standing Long Jumps to Sprint: 3x1 + 10 yards
  • Mini-Hurdle Hops: 3x10 yards

College Pre-Season

Collegiate athletes are older, more experienced and more comfortable performing many of the exercises. As a result, their training is a little more advanced than a high school athlete's. During the pre-season, your training will be organized around four lifting sessions per week, but with heavier and more complex exercises, as well as two-speed, agility and conditioning workouts.

Monday

  • Back Squats: 3x2-6 @ 85-95%
  • Romanian Deadlifts: 3x2-6
  • Bench Press: 3x2-6 @ 85-95%
  • Bent-Over Rows: 3x2-6
  • Military Press: 3x2-6
  • Stick Drills: 3-5x1
  • Sprints: 3-5x20 yards
  • Down and Back Drill: 3-5x1

Tuesday

  • Hang Snatch Pulls (above the knee): 3x3-6 @ 50% of Power Clean
  • Hang Clean (below the knee) + Push Jerk: 3x3-4+3-4 @ 60-70%
  • Clean Pulls: 3x3-6 @ 70-80%
  • Counter-Movement Jumps (stick the landings): 1x10
  • Counter-Movement Jumps + Sprint: 3x1 + 10 yards
  • Box Jumps: 3x10

Thursday

  • Pause Squats: 3x2-6 @ 60-70%
  • Split Squats: 3x4-8 @ 40-60% of Back Squat
  • Reverse Hyperextensions: 3x15-20
  • Calves: 3x15-20
  • Bound to Sprint: 3-5x5 yards + 10 yards
  • Sprints: 3-5x40 yards
  • Jump Shot Drill: 3-5x1
  • Charge Down the Court Drill: 3-5x1
  • Figure 8 Drill: 5x1
  • Weave and Shoot Drill: 5x1
  • Standing Long Jumps: 1x10
  • Standing Long Jump to Sprint: 3x1 + 10 yards
  • Hurdle Hops: 3x10 Yards

Friday

  • Pause Bench Press: 3x2-6 @ 60-70%
  • Bent-Over Rows: 3x4-8
  • Pull-Ups: 3xMax
  • Superset: Biceps/Triceps: 3x12-15 each
  • Behind-the-Back Medicine Ball Throws: 3x10
  • Medicine Ball Chest Pass: 3x10
  • Clapping Push-Ups: 3x10
Check out the full off-season point guard workout.

College In-Season

The season runs from November through March, a period when you have a limited time to train due to travel and competition. As a result, training is stripped down and largely focuses on maintaining strength, muscle mass and conditioning while still attempting to enhance power.

Monday

  • Power Clean + Push Jerk: 3x2-4+2-4 @ 60-80%
  • Back Squats + Box Jumps: 3x2-6 @ 80-95% + 5 Jumps
  • Bench Press + Medicine Ball Chest Pass: 3x2-6 @ 80-95% + 10 Throws
  • Bent-Over Rows + Behind Back Medicine Ball Toss: 3x2-6+5 Throws

Tuesday

Wednesday

  • Clean Pulls: 3x4-6 @ 60-70%
  • Pause Squats: 5x2-6 @ 70-90%
  • Hurdle Hops: 5x10 yards
  • Clean Pull + Power Clean + Front Squat: 3x4-6+2-4+4-8 @ 60-80% of Power Clean
  • Reverse Hyperextensions: 3x8-12
  • Pause Bench Press: 3x2-6 @ 60-70%
Get better with more drills and workouts at STACK's Point Guard page.


Photo Credit: Getty Images // Thinkstock

Topics: BASKETBALL TRAINING | POINT GUARD | CHEST | BENCH PRESS | BASKETBALL WORKOUTS | WORKOUTS | POWER | TRAIN | BENCH | CLEAN | PRESS | SPRINT | STRIDE | MEDICINE BALL