Weight Lifting for Basketball - Basket Weight Training Tips
|
| |
Should basketball players train with weights?
Weight Training for Basketball is a must for all basketball players to build strength, explosive speed and muscular endurance.
Use these weight lifting tips to build strength and stamina.
Weight Training not only helps build strength and stamina but it also helps prevent injuries and in extensively used for injury rehabilitation.
Top Weight Training Tips for Basketball
- Main emphasis should be on lower body strength - hips and legs.
- Second priority goes to core strength development including abdominals, obliques and back extensors.
- Lastly also include upper body weight training for total strength development.
- The best way to develop lower body strength is by lifting compound moves like squats and lunges.
- Development of power and explosive speed will be dealt in the Plyometrics section.
Best Weight Training Exercises for Basketball Players in Off-season
| Best Basketball Stetches | Best Lower Body Exercises | Best Core Conditioning Exercises | Best Upper Body Exercises |
| Jogging for warm ups High Knees Bounding Butt Kick runs and High Knee runs | Squats and One leg training with either squats or Leg Press | Crunches Deadlifts Roman Chairs Stability ball training | Bench Press Military Press Lat Pulldowns |
Sample Basketball Weight Lifting Routines
You can use either a full body training wherein you train your whole body including upper and lower body in one day or split training wherein you do upper and lower body training on separate days.
Off-season Training - Full Body Training Workout
This workout can be done 2-3 times a week.
Squats - 4 sets of 15,12,10 and 10 reps.
Lunges - 3 sets of 15,12 and 10 reps.
Bench Press - 4 sets of 15,12,10 and 10 reps.
Barbell Rows - 4 sets of 15,12,10 and 10 reps.
Shoulder Press and Arm Curls - 4 sets of 15,12,10 and 10 reps.
Core Training - Train abs, entire core and lower back.
Split Training
Lower Body - Thursday or Friday with rest on weekends.
Squats- 4 sets of 15,12,10 and 10 reps.
Lunges - 3 sets of 15,12 and 10 reps.
Leg Extensions - 3 sets of 15,12 and 10 reps.
Upper Body - Monday or Tuesday
Bench Press- 4 sets of 15,12,10 and 10 reps.
Shoulder Press - 3 sets of 15,12 and 10 reps.
T-Bar Rows- 4 sets of 15,12,10 and 10 reps.
Arm Curls - 3 sets of 15,12 and 10 reps.
In-season training
During in-season training your primary aim is to maintain the strength gained in the off-season training and concentrate on development of basketball-specific skills.
Do the same workout 1-2 times per week, preferably the full-body workout.
ExerciseGoals.com Recommends -
Go Basketball Pro for effective Basketball Drills.
Back to Sports Training Mainpage
Back to Weight Training Homepage.