WEIGHT TRAINING FOR BASKETBALL
Over the past couple of weeks I've posted a couple different workouts for basketball players. The first was a 4-week workout that is used to increase a players body weight and strength. The second workout was a 4-week program that will help players drop their body weight and their bodyfat percentage. The workout below is one of the most intense programs that I'll design for a player. This program was used by a player that was trying to add 25 pounds of body weight, increase his overall strength levels, and become a much better athlete - all in the span of 3 months. I'll normally only use this type of a workout for a freshman that needs to play immediately, but they're not physically ready, or for a 1st or 2nd year professional player that needs to take a big step to reach their potential. I used this type of workout with a former first round NBA player (a lottery pick) that needed to get bigger, stronger, and more flexible in?roughly?a 3 month period. His second season in the NBA he averaged just over 8 points, 4 rebounds, and about 1.5 assists per game. The next off-season we trained together and his body weight increased around 25 lbs., his strength levels went through the roof and he got a great deal more flexible. The following season his per game averages jumped up to over 18 points, 7 rebounds, 2.5 assists and over a steal a game. This never would have happened if this player didn't focus each day on doing all the right things !! After that season he placed 2nd in the voting for the NBA Most Improved Player award. When a player is trying to add over 12 lbs. of body weight during the off-season you must pay close attention to certain areas. First, you must make sure that you do extra flexibility training to keep the athlete fluid and loose. If this isn't a priority during your training sessions it will affect a player's shot, as well as their ability to stay healthy. Second, you must work on a player's agility and jump training during this period of quick weight gain. If this is done correctly a player can add 25 lbs. of body weight and still increase their vertical and overall athleticism at the same time. Third, you must spend adequate time on a player's conditioning. By?doing this the player will have no problem adjusting to playing at a heavier body weight. The last part of this equation is for the?athlete to get into the gym and work on their basketball skills. After each workout I encourage players to shoot 15-20 minutes to get the feel of their shot back. Like I said before, this type of training is very intense but the benefits can be game changing. If you have any questions or if you need help please call or message me anytime.
?(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.)
MONDAY (MORNING)
1) Treadmill (2 minutes @ 3.4 mph ----- 2 minutes @ 8.0 mph ----- 1 minute @ 3.4 mph)
2) Upperbody Stretch (Partner)
3) Bench Press (Have a spotter / Barely touch your chest / Lockout at the top = every rep) 135 x 12 x 1 -- 175 x 6 x 1 -- 200 x 3 x 1 -- 225 x 1 x 1 -- 250 x 1 x 3 -- 275 x 1 (A) x 2
4) Incline Bench (Have a spotter / Touch under your chin / Lockout at the top = every rep) 135 x 10 x 1----- 155 x 6 x 1 ----- 175 x 2-4 x 2
5) Incline Dumbbell Bench (Control each rep / Get deep / Lockout @ the top on every rep) 60 x 6 (Down all the way / Up 1/2 way / Down all the way / Up all the way = 1 rep) x 3 sets
Chair Push-ups (Get deep / Lockout at the top / Pause for a 1-count = top & bottom) --- BW x 8-15 x 3 sets
MONDAY (AFTERNOON
1) Treadmill (2 minutes @ 3.4 mph ----- 2 minutes @ 8.0 mph ----- 1 minute @ 3.4 mph)
2) Upperbody Stretch (Partner)
3) Standing Dumbbell Curls (Strip-down / 3 sets / Pause @ bottom / Warm-Up: 20 x 8 x 1) 50 x 2-3 reps ----- 45 x 2-3 reps ----- 40 x 2-3 reps ----- 30 x 5 (Top 1/2) 5 (Full)
Lying Extensions + Close-Grip Bench (E-Z Bar / No rest until all the reps are completed) 105 x 5 (Extensions) 15 (Close-Grip Bench) 5 (Extensions) x 3 sets
Sit-Ups + Twist (Lock feet / Hands on ears / Take your elbows to the outside of your knees) BW x 10 (U-R-L-R-L-R-L-D / U-R-L-R-L-D / U-R-L-D / U-D = 1 REP) x 3 sets
4) E-Z Bar Curls (Middle grip / Movement stay below your elbows / Pause @ the bottom) 105 x 6 (Assist as need / Control = go down on a 2-count) x 3 sets
Dips (Regular / Machine / Get deep / Lockout at the top on every rep / Control every rep) -- 70 x 10-12 x 3 sets
Bench Dips (Knuckles = forward / legs stay straight / Your back stays close to the bench) BW x 20-25 (Only do the top 4-6 inches / Lockout @ the top on every rep) x 3 sets
Leg Raises (Machine / Starting Position = Your legs are hanging straight down / Control) BW x 8 (Legs Straight = F) 12 (Leg Straight = Only do = Top 10-in.) 8 (Legs Straight = F)
5) 1-Arm Cable Curls (Single Arm Intervals / Pinky to shoulder / control the weight down) 35 x 6 (Right) 6 (Left) 5 (Right) 5 (Left) 4 (Right) 4 (Left) x 2 sets
Pressdowns (Elbows stay pinned to your sides / Strip-down / 2 sets / Warm-up: 55 x 12 x 1) 100 x 4-6 ------- 85 x 4-6 ------- 70 x 6-8 ------- 55 x 8-12
Sit-Ups (Lock feet / Hands on your ears / Take elbows to your quads / Control each rep) --- BW x 8 (Regular) 8 (Up on a 5=count and down on a 5-count) 8 (Regular) x 2 sets
6) Lowerbody Stretch (Partner or team)
7) Court Runs
TUESDAY (MORNING)
1) Treadmill (2 minutes @ 3.4 mph ----- 2 minutes @ 8.0 mph ----- 1 minute @ 3.4 mph)
2) Upperbody Stretch (Partner)
3) Front Pulldowns (Reverse grip = 6-8 in. apart / Pull to chin / totally straight @ the top) 145 x 8 x 1 set ------- 190 x 6 x 2 sets ------- 220 x 6 (Assisted) x 2 sets
Military Press (Seated / Bar stays in front / Lockout at the top = every rep / Have a spotter) 95 x 10 x 1 set ------- 115 x 6 x 2 sets ------- 135 x 6 (Assisted) x 2 sets
4) Cable Rows (Slight bend @ knees / Hips stay over shoulders / Warm-up: 50 x 10 / 3 sets) 80 x 4 ------- 70 x 4 ------- 60 x 4 ------- 50 x 12 (Only do the back 8-10 inches)
Cable Upright Rows (Use two handles on 1 pulley / Elbows stay higher then your wrists) 85 x 8-10 x 3 sets
Dumbbell Side-Bends (Point your elbow to the sky = get a good stretch / Control each rep) 40 x 15 (Right) 15 (Left) x 3 sets
5) Hammer Curls (Thumbs face forward / Down = 2-count / Pause at the bottom = 2-count) 30 x 10 (Top 1/2) 8 (F) x 1 ------- 35 x 8 (Top 1/2) 6 (F) x 1 ------- 40 x 6 (Top 1/2) 4 (F) x 1
Standing Wrist Curls (Get into your fingertips and all the way back up / control each rep) 65 x 20 (In front / palms facing forward) 20 (Behind you / palms face behind you) x 3 sets
TUESDAY (AFTERNOON)
1) Treadmill (2 minutes @ 3.4 mph ----- 2 minutes @ 8.0 mph ----- 1 minute @ 3.4 mph)
2) Lowerbody Stretch (Partner or team)
3) Leg Curls (Double / 2-seconds up / 2-seconds down / 90 degrees / Warm-up: 95 x 12 x 1) (Strip-Down / 3 sets) ----- 155 x 4 ----- 140 x 5 ----- 125 x 6
Leg Extensions (Double / Only do the top half of this exercise / Control every rep = slow) 115 x 10 (No Pause) 5 (2-Count @ the top) 10 (No Pause) 5 (2-count @ the top) x 3 sets
4) Front Squats (Keep your elbows high / Go as deep as "you" can go / Control the weight) 135 x 10 x 1 set ---------- 165 x 5 x 1 set ---------- 185 x 5 x 3 sets (*)
(*) = After each set you'll do: Dumbbell Toe Raises 45 x 10 (V/1) 20 (Straight) 10 (V/1)
5) Leg Press (Never straighten your legs @ the top / Warm-up: 270 x 12 x 1 / 410 x 8 x 1) 500 x 2 (Full) 15 (Top 8-in.) 2 (Full) 15 (Top 8-in.) 2 (Full) 15 (Top 8-in.) 2 (Full) x 3 sets
Dumbbell Step-ups (18-in. box/ Same foot that goes up first, comes down first / stay tall) 45 x 6 (Right) 6 (Left) x 3 sets
6) Weighted Vest Jump Program (Landing on a mat / Always land with a slight knee bend) BW x 5 ----- 12 lbs. x 5 ----- 18 lbs. x 5 ----- 24 lbs. x 5 ----- 30 lbs. x 5 ----- BW x 5
7) Agility Circuit
WEDNESDAY (MORNING)
1) Treadmill (2 minutes @ 3.4 mph ----- 2 minutes @ 8.0 mph ----- 1 minute @ 3.4 mph)
2) Upperbody Stretch (Partner)
3) Bench Press (Have a spotter / Barely touch your chest / Lockout at the top = every rep) 135 x 12 x 1 -- 165 x 7 x 1 -- 185 x Max Reps x 3 sets (Rest 3 minutes between each set)
4) Dumbbell Bench Press (Get Deep / Lockout @ the top / No rest between Incline & Flat) 50 x 10 (Incline Dumbbell Bench) --- Go right into --- 12-15 (Dumbbell Bench Press) x 1 set 60 x 8 (Incline Dumbbell Bench) --- Go right into --- 8-12 (Dumbbell Bench Press) x 1 set 70 x 6 (Incline Dumbbell Bench) --- Go right into --- 6-10 (Dumbbell Bench Press) x 2 sets
** Rest 3 minutes after each total set (Incline + Flat Bench)
5) Push-Up Complex (Get Deep / Lockout at the top = every rep / Keep your body straight) BW x 6 (Chair) / 8 (Feet up - Hands down) / 10 (Regular) / 15 (Hands up - Feet down)
** Do 1 complete superset / Rest 90-seconds / Repeat this sequence for a total of 2-3 sets
WEDNESDAY (AFTERNOON)
1) Treadmill (2 minutes @ 3.4 mph ----- 2 minutes @ 8.0 mph ----- 1 minute @ 3.4 mph)
2) Upperbody Stretch (Partner)
3) Straight Bar Curls (All movement = below your elbows / Pause at the bottom = 2-count) 65 x 6 (Up -- Down 1/2 way -- Up -- Down 1/2 way -- Up -- All the way down = 1) x 4 sets
Close-Grip Bench (Oly. E-Z Bar / Keep your elbows close to your sides / Have a spotter) 135 x 12-15x 1 set ---------- 155 x 10-12 x 1 set ---------- 175 x 6-10 x 2 set
Bar Kickbacks (Straight bar / Shoulder width grip / Keep arms straight / Palms face behind) 45 x 8-Kickbacks / 8-Second Hold / 8-Kickbacks / 8-Second Hold x 4 sets
Sit-Ups + Twist (Lock your feet / Hands on your ears / Twist = elbow gets outside of knee) BW x 5 (Straight) 10 (Right-to-Left) 5 (Straight) 10 (Left-to-Right) 5 (Straight) x 4 sets
4) 1-Arm Cable Curls (Stay Tall / Pinky to the outside of your shoulder / Pause @ bottom) 27.5 x 5 (Full) 10 (Top 1/2 = slow) 5 (Full) x 3 sets
Pressdowns + Cable Press (Rope Handle / Go from Pressdowns to Cable Press = no rest) 57.5 x 8-10 (Pressdowns) 37.5 x 15-20 (Cable Press / Wrists finish even with shoulders)
Leg Raises + Kick-Ins (Hands are under your tailbone / Start with feet 4-inches off ground) BW x 15 (Leg Raises / 15-in.) 10 (Kick-Ins / 5-count) 15 (Leg Raises / 15-in.) x 3 sets
5) Standing Dumbbell Curls (All movement below your elbows / Control each rep = slow) 25 x 6 (Right Arm) / Middle Hold (Left) / 6 (Left Arm) / Middle Hold (Right) / 2 x 2 sets
Dumbbell Kickbacks (Keep your back flat / Keep your elbow even with your shoulder) -- 15 x 10 (Full / 2-Count when straight) 15 (Last 4-inches / No pause) x 2 sets
Dumbbell Sit-Ups (Lock feet / Arms Straight / D.B. in each hand / D.B.'s stay over Chest) 15 x 25 (Only come up intil your back comes off the ground) x 2 sets
6) Track Workout
THURSDAY (MORNING)
1) Treadmill (2 minutes @ 3.4 mph ----- 2 minutes @ 8.0 mph ----- 1 minute @ 3.4 mph)
2) Upperbody Stretch (Partner)
3) Pull-Ups (Reverse grip = 8-10 in. apart / Pause at the bottom of each rep = get straight) BW x 6 (Full) 6 (Top 1/2) x 4 sets
Military Press (Stand / squat rack / Lockout at the top / Bar stays in front / Control down) 85 x 12 x 1 set ---------- 105 x 8-10 x 3 sets
Reverse Curls (E-Z Bar / Regular Grip / Keep your elbows pinned at your sides / Control) 65 x 8-10 (Go down on a 3-count) x 4 sets
4) 1-Arm Dumbbell Rows (Same hand & knee on the bench / Single arm intervals / Slow) 55 x 6 (Right) 6 (Left) 4 (Right) 4 (Left) x 4 sets
Lateral Dumbbell Raises (At your sides / Slight bend @ your elbows / Strip-down / 4 sets) 20 x 6-8 ---------- 15 x 8-12
Bar Twist (Squeeze the bar as tight as you can / Spin it in your hands as fast as you can !!) 65 x 30 (15-Right / 15 Left = Alternate on each rep) x 4 sets
5) S. F. H. (Lay sideways on a bench = hip is on the end of the bench / Hands on your ears) 10 x 10 (Straight up & down) 5 (Twist @ the top) 10 (Straight up & down) x 2-3 sets
THURSDAY (AFTERNOON)
1) Treadmill (2 minutes @ 3.4 mph ----- 2 minutes @ 8.0 mph ----- 1 minute @ 3.4 mph)
2) Lowerbody Stretch (Partner or team)
3) Leg Curls (Single leg intervals / 2-seconds up - 2-seconds down / Only go to 90 degrees) 50 x 10 (Right) 10 (Left) 8 (Right) 8 (left) x 4 sets
Leg Extensions (Single / Only do the top half of this exercise / Control every rep = slow !!!) 50 x 10 (No Pause) 5 (2-Count at the top) 10 (No Pause) x 4 sets
Standing Toe Raises (Bar on your shoulders / Your feet in a "V" / Keep you body straight) 135 x 12 (Regular) 8 (3-Count @ the top) 12 (Regular) x 4 sets
4) 1-Legged Leg Press (Never straighten your leg at the top / Full = Only go to 90 degrees) 140 x 4 (Full) 12 (Top 8-inches / Slow) 4 (Full) x 3 sets
Quarter Squats (Stay tall / Barely tap the safety bar / Warm-up set: 135 x 12 x 1 / Control) 245 x 12-15 x 3 sets
5) Leg Press (Never straighten your legs / Full = 90 degrees / Warm-up set: 270 x 12 x 1) 360 x 25 (Top 8-inches) 10 (Full) 25 (Top 8-inches) x 3 sets
Weighted Vest Jumps (Land on a mat / Land with a slight knee bend / Warm-up: 3 lbs. x 8) 12 lbs. x 8 Jumps x 3 sets
6) Agility Circuit
FRIDAY (MORNING)
1) Treadmill (2 minutes @ 3.4 mph ----- 2 minutes @ 8.0 mph ----- 1 minute @ 3.4 mph)
2) Upperbody Stretch (Partner)
3) Bench Press (Have a spotter / Barely touch your chest / Lockout at the top = every rep) 135 x 12 x 1 ----- 175 x 6 x 1 ----- 200 x 2 x 1 ----- 225 x 2-3 x 2 sets ----- 205 x 3-6 x 2 sets
** Rest 3 minutes between each heavy set (2-3 reps x 2 / and / 3-6 reps x 2)
4) Incline Dumbbell Bench (Get deep = go to the outside of your shoulders / lockout at top) 50 x 12 x 1 set ---------- 65 x 10 x 1 ---------- 80 x 6-8 x 3 sets (**)
(**) = After each set of 6-8 reps you'll do the following superset:
Incline Bench (Deep / lockout at the top / Touch the 2 bones under your chin) 135 x 8-10
Bench Push-Ups (Touch your chest to the bench / lockout @ the top) BW x 15-20
FRIDAY (AFTERNOON
1) Treadmill (2 minutes @ 3.4 mph ----- 2 minutes @ 8.0 mph ----- 1 minute @ 3.4 mph)
2) Upperbody Stretch (Partner)
3) Standing Dumbbell Curls (Strip-down / 3 sets / Warm-Up sets: 25 x 8 x 1 / 35 x 6 x 1) 50 x 6 (Only do the bottom 1/2 ---- Pause @ the top = 3-count) ----- 30 x 6 (Top 1/2) 6 (Full)
Incline Lying Extensions (Barely touch the bench behind your head / Your elbows should never move / Control every rep / Strip-Down / 3 sets / Warm-Up set: 55 x 12-15 x 1) ------- 105 x 6 ---------- 85 x 8 ---------- 65 x 10
Crunches + Sit-Ups (Lock feet / Crunches = Plate on your chest - under your chin / No rest) Crunches = 35 x 20 (Control) Sit-Ups = BW x 12 (T 1/2) 8 (F) 12 (T 1/2) 8 (F) x 3 sets
Leg Raises (Machine / Start with your legs hanging straight down / Control each motion) BW x 12 (Full motion = Knees up / Legs straight / back in / and down = 1 rep) x 3 sets
4) E-Z Bar Curls (All the movement should be below your elbows / Go down on a 2-count) 85 x 4 (Wide grip) 4 (Middle grip) x 3 sets
Bench Dips (Keep your legs straight / knuckles should face forward / Lockout @ the top) BW x 6 (Full) 12-15 (Lockouts = Top 4-5 inches) 6 (Full) x 3 sets
Straight Bar Curls (All the movement should be below your elbows / Down on a 2-count) 95 x 6 x 3 sets
1-Arm Pressdowns (Single handle / Your elbow stays at your side / Single arm intervals) 22.5 x 10 (Right) 10 (Left) 8 (Right) 8 (Left) 6 (Right) 6 (Left) x 3 sets
5) Lowerbody Stretch (Partner or team)
6) Court Runs
SATURDAY (MORNING)
1) Treadmill (2 minutes @ 3.4 mph ----- 2 minutes @ 8.0 mph ----- 1 minute @ 3.4 mph)
2) Totalbody Stretch (Partner Upperbody and Team Lowerbody)
3) Leg Curls (2-seconds up / 2-seconds down / Strip-down / 3 sets / Warm-up: 95 x 8 D x 1) 95 x 10-12 (Double / Only do the first 10 inches) -- 65 x 16 (8-R / 8-L = Alternate each rep)
Leg Extensions (Double / Only do the top 1/2 / Strip-down / 3 sets / Warm-up: 55 x 15 x 1) 115 x 10 (1-Count @ the Top) ---- 100 x 10 (1-Count @ the top) ---- 85 x 20 (No Pause)
Standing Dumbbell Toe Raises (Have a D.B. in each hand / Feet "V" / Strip-down / 3 sets) 50 x 15 (1-Count @ the top) ----------35 x 20 (Quick)
4) Front Squats (Keep your elbows high / Go as deep as "you" can go / Control the weight) 135 x 10 x 1 set ---------- 155 x 8 x 2 sets
Leg Press (Never straighten your legs @ the top / Warm-up: 270 x 12 x 1 --- 360 x 8 x 1) 450 x 20 (Top 8-in.) 5 (Full) 20 (Top 8-in) 5 (Full) 20 (Top 8-in.) x 3 sets
5) Weighted Vest Jump Program (Landing on a mat / Always land with a slight knee bend) BW x 3 ---- 6 lbs. x 3 ---- 12 lbs. x 3 ---- 18 lbs. x 3 ---- 12 lbs. x 3 ---- 6 lbs. x 3 ---- BW x 3
6) Dumbbell Military Press (Seated / Get Deep= outside of shoulders / Lockout at the top) 40 x 12 x 1 set ---------- 50 x 9 x 1 set ---------- 60 x 6 x 2 sets
Front Pulldowns (Cable Row Handle / Lean back slightly & pull the handle to your chest) 145 x 10 x 1 set ---------- 160 x 8 x 1 set ---------- 175 x 6 x 2 sets
Incline Dumbbell Rows (Have your chest flat on the Incline Bench / Strip-down / 4 sets) -- 50 x 8-10 (Full) ----- 30 x 12 (Only do the top 8-10 inches = control each rep)
Cable Rows (Keep a slight bend @ knees / Your hips should stay over your shoulders) --- 50 x 3 (Right) 3 (Left) 6 (Back 10-inches) 3 (Right) 3 (Left) 6 (Back 10-inches) x 4 sets
7) Hammer Curls (Thumbs face forward / Control down / Build-up - strip-down / 1 set) -- 30 x 6 ----- 35 x 5 ----- 40 x 4 ----- 50 x 3 ----- 40 x 4 ----- 35 x 5 ----- 30 x 6
8) Dumbbell Side-Bends (Point your elbow to the sky / Single side intervals / Do not rest) 35 x 20 (Right) 20 (Left) 16 (Right) 16 (Left) 12 (Right) 12 (Left) x 1 set
9) Agility Course (5-6 minutes)
*** On Saturday's we'll only do one lift so a player can get roughly 44 straight hours of recover time.
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)?