Scribd
Upload
6K views3 pages

Basketball Weight Program

The document outlines off-season, pre-season, and in-season training programs for collegiate basketball players. The off-season program spans from the end of the season to August and consists of 3 cycles - a mass cycle focusing on muscle growth for weeks 1-7, a strength cycle for weeks 8-14, and a strength and power cycle for weeks 15-19. The pre-season program from August to mid-October aims to maintain strength while training 2 days a week. The in-season program from mid-October to March also focuses on maintaining strength while training 2 days a week to avoid overtraining.

Uploaded by

Cesar Zuniga
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
6K views3 pages

Basketball Weight Program

The document outlines off-season, pre-season, and in-season training programs for collegiate basketball players. The off-season program spans from the end of the season to August and consists of 3 cycles - a mass cycle focusing on muscle growth for weeks 1-7, a strength cycle for weeks 8-14, and a strength and power cycle for weeks 15-19. The pre-season program from August to mid-October aims to maintain strength while training 2 days a week. The in-season program from mid-October to March also focuses on maintaining strength while training 2 days a week to avoid overtraining.

Uploaded by

Cesar Zuniga
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
  • Off-Season Program: Describes the weight training program for the off-season, focusing on mass and power cycles for basketball athletes.
  • Pre-Season Program: Outlines the pre-season weight training regimen aimed at developing strength and power through a structured workout plan.
  • In-Season Program: Provides a weight training schedule for maintaining strength and power during the basketball season, with exercises and rest times.

Off-Season Program

Collegiate Level)

(End of season to end of August -

Before you start your off-season training, it is recommended that you take two weeks off upon the completion of the regular season to allow your body to sufficiently recover from the long season. Weeks 1 through 7 - Mass Cycle Focus: Developing muscle mass and strength Frequency: 3 days per week Weeks 8 through 14 - Strength Cycle Focus: Strengthen the overall body and muscles that are critical to basketball players Frequency: 3 days per week Weeks 15 through 19 - Strength & Power Cycle Focus: Develop power, explosiveness, and strength Frequency: 3 days per week

Off-Season Basketball Weight Training Program


Mass Cycle
Weeks 1 - 7

Strength Cycle
Weeks 8 - 14

Stren
Sets 5 5 5 4 3 3 Sets 5

Sets Days 1 and 3 Power Cleans Push Jerk Barbell Bench Press Incline Dumbbell Press Machine Flys Military Press Barbell Upright Rows Dumbbell Lateral Raises Tricep Dips Tricep Pressdown Ab Crunches Day 2 Squats 4 3 3 4 3 3 3 3 3 Sets 5

Reps 10,8,8,6 10,8,8 10,8,8 10,10,8,8 10,8,8 10,8,8 to failure 10,8,8 to failure Reps 12,10,10,8,8

Sets 5 5 5 4 3 3 3 Sets 5

Reps 8,8,6,4,4 8,8,6,4,4 8,8,6,4,4 8,8,6,4 8,6,4 8,6,4 to failure Reps 8,8,6,6,4

45 - 60 seconds rest between sets

2 - 3 mins rest between sets

2-3

Leg Press Hamstring Curl Seated Calf Raises Deadlifts (over-under grip) Seated Rows Standing Barbell Curls Preacher Curls Vertical Bench Crunches

3 3 3 4 4 3 3 3

10,8,8 10,8,8, 10,8,8, 12,10,8,8 12,10,8,8 12,10,8 12,10,8 to failure

3 3 3 4 4 3 3 3

6,6,4 8,6,6 8,6,6 8,6,6,4 8,6,6,4 8,6,4 8,6,4 to failure

3 3 3 4 4 3 3

Pre-Season Program
October - Collegiate Level)

(End of August to mid-

Goal: Maintain strength and power developed during the off-season Frequency: 2 days per week

Pre-Season Basketball Weight Training Program


Day 1 Sets Squats Barbell Bench Press Incline Dumbbell Press T-Bar Rows Leg Extensions Hamstring Curls Standing Barbell Curls 3 3 3 3 3 3 3 Reps 10 10 10 10 10 10 10 Hang Cleans Push Jerks Chin-Ups Seated Military Press Tricep Dips Wrist Curls Calf Raises Day 2

In-Season Program
Level)

(Mid-October to March - Collegiate

Goal: Maintain strength and power developed during the off-season Frequency: 2 days per week

In-Season Basketball Weight Training Program


Sets Power Clean * Push Jerk * Squat * Barbell Bench Press * Lat Pulldowns ** Hamstring Curl ** Tricep Dips ** Standing Barbell Curls ** Sit-ups **
*Two minutes rest in between sets **45 seconds rest in between sets

Reps 10, 6, 4, 4 10, 6, 4, 4 10, 8, 6, 6 10, 8, 6, 6 10, 8, 8 10, 8, 8 to failure 10, 8, 8 to failure

4 4 4 4 3 3 3 3 3

You might also like