Basketball Strength Training Program

Should Basketball Players Lift Weights?
Strength Training Workout for Basketball Players
By Brad Winters

We are a big believer in getting our team to lift weights in the off-season. We train very hard in the weight room. We really believe that the stronger the player, the more aggressive he will play for you. Strong basketball players tend to attack the basket more, rebound more, and play tougher on defense.

Our basketball weight training program is designed to help prevent athletic injuries, and produce a strong, lean, and flexible basketball player. The workout we use is safe, comprehensive, and very challenging for basketball players... We really feel like our emphasis on getting bigger and stronger in the weight room has paid huge dividends for us on the basketball court.

[Related: Basketball Coach Playbook]

Steve Nash and Marcus Banks of the NBA's Phoenix Suns are good examples of the type of athlete that our basketball strength trainning program is trying to produce. As you can see, they are strong, lean, and flexible looking players.

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.

Tricep 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.

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