Basketball Weight Training Program

To play basketball at the highest level you must be in great physical condition. You must be quick, fast, explosive, and strong. Being strong is just one of many things a player must continually work at. Although players should spend the majority of their training time in the gym, it helps to get into the weight room and push some iron. This total body program should be done in less than 60 minutes. Find a coach to teach you the proper rules for performing each exercise. Then discipline yourself to follow this simple weight training routine to improve your strength.

Monday and Friday

1. Ab workout - Twisting Sit-up, Hanging Leg Raise.

2. Bench Press (10-8-6-4) - Shoulders, chest triceps.

3. Lat Pull Down (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.

4. Bicep Curls (3 x 10) - Biceps, and forearms.

5. Bar Dips (3 x max) - Chest, shoulders, and arms.

6. Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.

7. Hang Cleans (10-8-6) - legs, hips, lower back, upper back, and shoulders.

8. Calf Raises (3 x 30) - Ankles, and calves.

9. Wrist Curls (3 x 25) - Forearm flexors.

Wednesday

1. Ab workout - Legs-in-the-Air Sit-Ups, Bench Crunch, Side Sit-ups.

2. Incline Bench Press (10-8-6) - Shoulders, chest, triceps, and upper back.

3. Seated Lat Row (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.

4. Lateral DB Raises (10-8-6) - Deltoid and trapezius.

5. Tricep Press Downs (3 x 10) - Triceps.

6. Dumbbell Curls (3 x 10) - Biceps, and forearms.

7. Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.