Basketball is a game that involves tremendous feats of athleticism. You must be able to sprint, change direction on a dime and leap up for a dunk. Since there are so many aspects of the game, it’s best to train with multiple pieces of equipment.
Incorporating different types of training targets your muscles from different angles and offers continual challenges—critical for strength and size gains. Plus, it prevents you from getting stuck in a monotonous routine, performing the same exercises.
Below is a workout that includes a variety of barbell, heavy rope, kettlebell, dumbbell and TRX exercises. Perform this routine once or twice per week for four to eight weeks.
Slam heavy ropes against the floor, keeping your arms straight and using your legs to develop momentum.
Set/Reps: 3×50 slams
Squat down and grasp bar positioned close to shins with slightly-wider-than shoulder-width grip. Simultaneously extend hips and knees to stand up.
Kettlebell Squat to Press
Hold kettlebells at shoulders with palms facing in. Perform a Squat and then press kettlebells overhead.
Hold dumbbells in each hand and take an exaggerated step forward to lower into a Lunge until thigh is parallel to ground. Continue forward in alternating fashion.
Sets/Distance: 3×10 yards
Grasp pull-up bar with slightly-wider-than-shoulder-width grip. Pull body up until chin is over bar. Lower with control.
Assume position on incline bench and press dumbbells straight over chest.
Hold TRX straps in push-up position. With arms straight, extend arms forward as far as possible (stop exercise if lower back fatigues).
Find out more ways to improve your court game on STACK’s basketball page.