Basketball Weight Training Principles

Weight train 2-3 times per week on non-consecutive days.

Perform each repetition with proper technique.

Rest one minute between each set.

Attempt to increase the resistance performed every workout.

Keep a workout card to monitor progress and to make workouts more meaningful.

Train explosively and maintain a high level of intensity in the weight room.

Players should be in and out of the weight room within sixty minutes.


3-Day Total Body Basketball Strength Training Workout Program
Mon-Wed-Fri or Tue-Thu-Sat

Monday and Friday Basketball Strength Training Exercises
Abs workout - Twisting Sit-up, Hanging Leg Raise.

Bench Press (10-8-6-4) - Shoulders, chest, triceps.

Lat Pull Down (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.

Bicep Curls (3 x 10) - Biceps, and forearms.

Bar Dips (3 x max) - Chest, shoulders, and arms.

Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.

Hang Cleans (10-8-6) - legs, hips, lower back, upper back, and shoulders.

Calf Raises (3 x 30) - Ankles, and calves.

Wrist Curls (3 x 25) - Forearm flexors.

Wednesday Basketball Strength Training Exercises
Abs workout - Legs-in-the-Air Sit-Ups, Bench Crunch, Side Sit-ups.

Incline Bench Press (10-8-6) - Shoulders, chest, triceps, and upper back.

Seated Lat Row (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.

Lateral DB Raises (10-8-6) - Deltoid and trapezius.

Triceps Press Downs (3 x 10) - Triceps.

Dumbbell Curls (3 x 10) - Biceps, and forearms.

Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.

High Pull (10-8-6) - Legs, hips, lower back, upper back, and shoulders.

Calf Raises (3 x 30) - Ankles and calves.