WEIGHT TRAINING FOR BASKETBALL

(Below is a repost of Sundays article, followed by the Friday workout)

There are so many players entering college basketball lacking the needed size and strength to compete at the Division 1 level. Most of these players haven't been on a consistent workout or one that is geared to help them achieve their specific goals. I wanted to share a sample workout that could be used by a player looking to add 10-12 pounds of bodyweight during a 2-3 month off-season. Please understand that your weight training is just a piece of the puzzle and there are other components that must be addressed to achieve the desired results. Your workout must be combined with proper nutrition, quality sleep, as well as agility and jump training. One area that is often neglected is a players flexibility training. This is an area that has been crucial to the success of the players that I've trained. If you want to stay healthy and increase your athleticism you should never underestimate the importance of a quality total-body flexibility program. Below is a 4-week workout that was used to help one of my athletes achieve their off-season goal of adding 15 pounds and increasing their strength levels and overall athleticism.

(Please remember that this is a sample workout that was done by a specific player at Wichita State. He had previously done a prep workout before starting this phase. This workout is just an example of how I do things - it is not meant to be followed by anyone else.)

WEDNESDAY

1) Treadmill?(2 minutes @ 3.4 mph / 2 minutes @ 8.0 mph / 1 minute @ 3.4 mph)

2) Upperbody Stretch?(Partner Stretch)

3) Bench?Press?(Have a spotter / Barely touch your chest / Lockout @ the top on each rep) 135 x 12 x 1 set ----------- 155 x 7 x 1 set ----------- 175 x 5 x 1 set ----------- 195 x 2 x 1 set 215 x Max Reps x 1 set (____Reps) ------------------------------------------------------------------- 195 x Max Reps x 1 set (____Reps) ------------------------------------------------------------------- 175 x Max Reps x 1 set (____Reps) ------------------------------------------------------------------- 155 x Max Reps x 1 set (____Reps) -------------------------------------------------------------------

*** Rest 2 minutes between each set / Write down the number of reps that you get at each weight.

4) Incline Dumbbell Bench (Get deep / lockout at the top / Warm-Up set: 50 x 10 x 1) ----- 70 x 6-8 x 3 sets

Incline Bench (Touch the 2 bones under your chin / Lockout at the top on every rep) ---- 135 x 6-8 (Pause @ the top and bottom on each rep = 1-count / Do not rest on your chest)

Sit-Ups + Crunches (Lock your feet / Crunches = 1/2 way up /- your back is off the ground) BW x 15 (Sit-Ups = Elbows-to-Quads) 25 x 10 (Crunches = hold @ top = 4-count) x 3 sets

Leg Raises (Machine / Starting Position = Legs hanging straight down / Control each rep) - BW x 10 (Knees-Up / Legs straight / Feet in / Back down to the start = 1 Full rep) x 3 sets

5) E-Z bar Curls (Middle Grip / Pause @ the bottom = 2-count / Warm-Up set: 75 x 8 x 1) - 105 x 6 (Assist as needed / Keep the movement below your elbows / Don't cheat) x 4 sets

Close-Grip Bench (E-Z Bar / Always have a spotter / don't let your elbows flare out) ---- 135 x 12-15 x 1 set ---------- 155 x 8-12 x 1 set ---------- 175 x 4-8 x 2 sets

Sit-Ups (Lock your feet / Hands on your ears / Take your elbows to your Quads / Control) -- BW x 20 (Up - Down 1/2 way - Up -- Down 1/2 way - Up - All the way down = 1) x 4 sets

6) Standing Dumbbell Curls (Keep your knuckles forward / Pause at the bottom = 2 sec.) 30 x 16 (8-Right / 8-Left = alternate arms on every rep / control the weight down) x 1 set -- 35 x 14 (7-Right / 7-Left = alternate arms on every rep / control the weight down) x 1 set -- 40 x 12 (6-Right / 6-Left = alternate arms on every rep / control the weight down) x 1 set -- 45 x 10 (5-Right / 5-Left = alternate arms on every rep / control the weight down) x 1 set -- 50 x 8 (4-Right / 4-Left = alternate arms on every rep / control the weight down) x 1 set --

*** After each set of Dumbbell Curl's you do the following superset :

1-Arm Pressdowns (Single - Arm intervals / keep your elbow pinned @ your side / Full) -- 30 x 8 (Right) 8 (Left) 6 (Right) 6 (Left) = 1 set x 5 sets

Bar Kickbacks (Straight Bar / Keep your arms straight / Grip = Shoulder-width apart) ----- 45 x 15 (Hold @ the back for a 2-count on each rep) x 5 sets

7) Totalbody Stretch + Day 1 Conditioning?-------------------------------------------------------- (The conditioning program will be posted later this month)

THIS WEEK

(Sunday ----- I posted the Monday workout)----------------------------------------------------------(Monday ----- I posted the Tuesday Workout) -------------------------------------------------------- (Tuesday ----- I posted the Wednesday Workout) ---------------------------------------------------- (Wednesday ----- I posted the Thursday Workout) --------------------------------------------------- (Today ----- I posted the Friday Workout) ------------------------------------------------------------- (Friday ----- I will post the Saturday Workout) -------------------------------------------------------

Starting next Saturday I will be posting each day of the:?--------------------------------------- (Basketball Workout / 2-A-Day = Geared for quick weight gain and strength) ------------------ (6 days a week / Lift 45 minutes in the morning / Lift 45 minutes in the afternoon) ------------ (Increase your bodyweight 18-25 lbs. / 2-3 months) -------------------------------------------------

FUTURE POSTS:

Basketball Workout ----- (drop bodyweight and/or bodyfat) -----------------------------------?----- 6 days a week / 1 hour and 15 minutes per day

Basketball (conditioning programs) -----------------------------------------------------------------?----- 3-6 days a week depending on a players goals

Baseball (lower-body workout / after shoulder or elbow surgery) ----------------------------?----- 3 days a week / 1 hour and 15 minutes per day

Baseball (in-season pitchers workouts) ------------------------------------------------------------?----- starting pitchers / 2 days a week or 4 days a week

Baseball (in-season pitchers workouts) -------------------------------------------------------------?----- Relief pitchers / 3 days a week or 6 days a week

Baseball (in-season position players workout) ----------------------------------------------------?----- 3, 4, 5, or 6 days a week

Baseball (in-season pitchers workout / specific soreness) --------------------------------------- (Various workouts to do the day after pitching) ------------------------------------------------------ ---- elbow soreness ---- shoulder soreness ---- lat soreness ---- normal upperbody soreness

Kerry Rosenboom MSCC, CSCS, RSCC*E

Designed and implemented the Strength & Conditioning program for the Men’s Basketball team that went to the 2013 “FINAL 4”.

Designed and implemented the Strength & Conditioning program for the Men’s Basketball team that went undefeated in the regular season and was a?#1?seed in the 2014 NCAA tournament.

Designed and implemented the Strength & Conditioning program for the Men’s Basketball team that went to the “SWEET 16” in 2015.

Designed and implemented the Strength & Conditioning program for the Men’s Basketball team that went to the “SWEET 16” in 2006.

Designed and implemented the Strength & Conditioning program for the Men’s Basketball team that won the 2011 NIT Championship.?

Designed and implemented the Strength & Conditioning program for the 1989 National Championship Baseball team.

I've trained 15+ players in the NBA, over 100 players in the Major Leagues, and over 75 players that played basketball overseas.?

I've trained two players who were finalist for the NBA's Most Improved Player Award, Fred VanVleet (3rd in 2017-2018) and Harvey Grant (2nd in 1990-1991)?