Inseason: Strength training 2-3x per week 30min sessions, Practices vary from 2-3 hours in length in early season, during league play 1.5 -2 hours, and 1-1.5 during tournament time, always going 6x per week.
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Upper Body Weight Training (1-2 sets x 10-12 reps) Shoulder Press; Incline Press; High Row; Chest Press; Incline Row; Inverted Row; Landmine Press; Lat Pulldown; Tricep Dip; Upright Row; Lower Body Plyometric (3 sets x 10-12 jumps) Alternate Leg Bounding; Single Leg Hops; Step Ups; Day 5. Lower Body Weight Training (1-2 sets x 10-12 reps) Dumbbell Lunge; Glute Ham Raises
The importance of strength is quite evident in the sport of basketball. The days of just playing pick-up at the gym are over. It is important to participate in a truly comprehensive strength training program in order to improve performance on the court. Your strength program lays the foundation for your success.
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Guards and perhaps small forwards need to be careful not to exchange agility and speed for bulk and muscle, although in all cases, strength will be important. Duration: 4 to 6 weeks. Days per week: 2 to 3, with at least one rest day between sessions and a lighter week in week 4 to promote recovery and progression.
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This is done by first determining 100 percent of your 1-rep max. A safe approach to calculating this is by performing a 3-rep max and then use the formula below to get the estimated 100 percent of your 1-rep max . Warm Up Program. Take the 3-rep max weight and multiply it by 1.1 to get 100 percent of the 1–rep max.
LIFT: Workout cards are provided for the lifting days on Monday, Wednesday and Friday. AGILITY TRAINING: For a warm-up prior to strength training or skill workouts choose 2 drills to perform. Each drill is performed twice. See the Agility Chapter for the designated drills. ASSIGNED CONDITIONING: For those who are not getting enough activity in
Basically, high rep training (i.e. more than 12 reps with light weights) causes an increase in muscular endurance and does little for strength and size development. Repetitions in the eight (8) to twelve (12) range are excellent for building muscle mass (hypertrophy) and will do more to increase strength than higher reps.