Sample Basketball Weight Training ProgramThis sample basketball weight training program includes exercises that build sport-specific explosiveness and strength. Free weight exercises can be substituted for or supplemented with alternatives. For more about weight training for basketball and the advantages of these exercises, please see Basketball Weight Training.Use this basic format 3 days per week varying exercises, with sets and reps within ranges indicated for 5-6 weeks of conditioning.
After testing maximums on power clean, back squat, and bench press, set up next phase based on results. Generally, increase the training load by lowering the number of repetitions, increasing number of sets and weight loads.
Power Clean wt./4-6 reps x 4-6 sets (Alternate with Power Snatch)Split Jerk wt./4-6 reps x 4-6 sets (or Overhead Press wt./8-12 reps x 3 sets)Back Squat wt./8-12 reps. x 3 sets (Alternate with Explosive Squats wt./4-6 reps. x 4-6 sets) Bench Press wt./8-12 reps. x 3 sets
Straight Leg Dead Lifts wt./8-12 reps x 3 sets
(Alternate with Back Extensions wt./10+ reps. x 3 sets) (or other core strength exercises)As supplements, add pullovers and/or tricep extensions. If no explosive lifts are used, add overhead press, bent rowing, and lat pulldowns. Learn how to develop transfer-targeted weight training programs for basketball with Strategic Weight Training for High Performance Athletes. Basketball Training ProductsVertical Mastery--this program uses testing as a way to improve each athlete's jump performance by individualizing the training program. For $67, you get a software application, user manual, jump guide, and extensive support and resources. It's worth checking out and comparing.
Vertical Explosion Training--this program uses sound training principles to improve your vertical jump. Plus, it is comprehensive--includes training videos, nutritional advice, and additional resources. For $37, it a good investment.
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