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Basketball Weight Training Programs


Benefits of weight training for a basketball player:
  • increase your shooting range
  • increase your vertical
  • enables you to play tougher defense in the paint
  • prevent injuries
  • enhance your ability to make shots when fouled





 

 

 

 




Off-Season Program (End of season to end of August - Collegiate Level)

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 
Strength & Power Cycle
Weeks 15 - 19
Sets Reps Sets Reps Sets Reps
Days 1 and 3 45 - 60 seconds rest between sets 2 - 3 mins rest between sets 2 - 3 mins rest between sets
Power Cleans - - 5 8,8,6,4,4 5 8,6,5,4,3
Push Jerk - - 5 8,8,6,4,4 5 8,6,5,4,3
Barbell Bench Press 4 10,8,8,6 5 8,8,6,4,4 5 8,6,6,4,4
Incline Dumbbell Press 3 10,8,8 4 8,8,6,4 4 8,6,4,4
Machine Flys 3 10,8,8 - - - -
Military Press 4 10,10,8,8 - - - -
Barbell Upright Rows 3 10,8,8 - - - -
Dumbbell Lateral Raises 3 10,8,8 - - - -
Tricep Dips 3 to failure 3 8,6,4 - -
Tricep Pressdown  3 10,8,8 3 8,6,4 3 8,6,4
Ab Crunches 3 to failure 3 to failure 3 to failure
Day 2  Sets Reps Sets Reps Sets Reps
Squats 5 12,10,10,8,8 5 8,8,6,6,4 5 6,6,4,4,2
Leg Press 3 10,8,8 3 6,6,4 3 6,4,2
Hamstring Curl 3 10,8,8, 3 8,6,6 3 8,6,4
Seated Calf Raises 3 10,8,8, 3 8,6,6 3 6,4,4
Deadlifts (over-under grip) 4 12,10,8,8 4 8,6,6,4 4 8,6,4,4
Seated Rows 4 12,10,8,8 4 8,6,6,4 4 8,6,6,4
Standing Barbell Curls 3 12,10,8 3 8,6,4 3 6,4,4
Preacher Curls 3 12,10,8 3 8,6,4 - -
Vertical Bench Crunches
3 to failure 3 to failure 3 to failure


Pre-Season Program (End of August to mid-October - Collegiate Level)

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

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


In-Season Program (Mid-October to March - Collegiate Level)

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

In-Season Basketball Weight Training Program
Sets Reps
Power Clean * 4 10, 6, 4, 4
Push Jerk * 4 10, 6, 4, 4
Squat *  4 10, 8, 6, 6
Barbell Bench Press * 4 10, 8, 6, 6
Lat Pulldowns ** 3 10, 8, 8
Hamstring Curl ** 3 10, 8, 8
Tricep Dips ** 3 to failure
Standing Barbell Curls ** 3 10, 8, 8
Sit-ups ** 3 to failure

*Two minutes rest in between sets
**45 seconds rest in between sets



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