Basketball Workout Program

Workout Goal: Strengthen the muscles while boosting basketball performance

Performing well in the sport of basketball is going to require both muscular strength as well as a high level of muscular power. If you want to be able to take jump shots and block opponents, you’ll have to have fast reaction times and good agility ability as these are two key characteristics that are necessary for success.

When putting together a workout program to perform in addition to your on-court practices, it’s vital that the exercises you choose are going to represent these two needs well so that you’re able to move forward and become the best player that you can be.

The following workout program has you in the gym twice per week in addition to all your basketball training workouts and will be focusing on the whole body, but really focusing the most on the lower body quad and calf development used for jumping as well as the shoulder and arm strength used for passing and shooting the ball.

Workout Overview

  • Always be sure to start with a ten minute warm-up of five minutes of light cardio along with an initial warm-up set on your first lift. Aim to lift only a small amount of weight on this set but focus on using correct form to get the blood flowing to the muscles
  • Use a heavy enough weight that has you fully fatigued by the time you hit the last rep indicated but not so heavy that you aren’t able to maintain good form
  • Be sure to follow the tempo’s indicated as this is critical to achieving maximum results from the set-up
  • Always allow for at least one day of rest between workouts, preferably two or more
  • Make sure to consume your post-workout meal or shake immediately after this workout to promote maximum recovery

Day 1: Monday

Exercise Sets Reps Rest
Barbell Squat 3 8 2 minutes
Bench Press 3 10 2 minutes
Jump Squat 3 10 90 seconds
Shoulder Press 3 10 90 seconds
Superset: Tricep extension, tricep dips 2 10 30 seconds
Superset: Bicep Curl, Concentration curl 2 10 30 seconds
Superset: Leg Extensions, Hamstring curl 2 10 30 seconds
Pull-Ups 2 12 45 seconds
Superset: Bicycle, side plank 2 12 30 seconds

Day 2: Thursday

Exercise Sets Reps Rest
Lunges 3 10 90 seconds
Step Ups 3 10 90 seconds
Barbell Row 3 10 90 seconds
Bench Press 3 10 90 seconds
Superset: Lateral Raise, Reverse Fly 2 10 30 seconds
Superset: Barbell Curl, Tricep rope press-down 2 10 30 seconds
Superset: Seated calf raise, standing calf raise 4 12 30 seconds
Superset: Decline weighted twisting crunches, lying leg raise 2 12 30 seconds

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