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Basketball Strength Training Workout Plan
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Basketball Strength Training Workout Plan

4 Weeks / 2 Days per Week / Intermediate

Basketball Strength Training Workout Plan
Start Plan (PRO)
Become a PRO Member

Basketball Strength Training Workout Plan

4 Weeks / 2 Days per Week / Intermediate

Basketball Strength Training Workout Plan

4 Weeks / 2 Days per Week / Intermediate

Workout Plan Navigation

  • Day 1
  • Day 2
Full Body #1 - Basketball Strength Training Workout

Notes for Week 1, Day 1

The more intensive, compound exercises are placed at the beginning so that you can give it all your energy. You may notice that all the leg exercises have three sets. The reason for that is because basketball requires a lot of running and jumping.

Strong legs are key to explosive jumping and quick movements. Remember to use a weight that makes it extremely difficult to get six reps. Once you do get six easily, it is time to increase the weight.

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 6 reps, 00:30 rest
 3 6 -- 00:30
Quads / Intermediate
3 sets, 6 reps, 00:30 rest
 3 6 00:30
Hamstrings / Intermediate
3 sets, 6 reps, 00:30 rest
 3 6 -- 00:30
--
--
2 sets, 6 reps, 00:30 rest
 2 6 -- 00:30
--
--
2 sets, 6 reps, 00:30 rest
 2 6 -- 00:30
--
--
2 sets, 6 reps, 00:30 rest
 2 6 -- 00:30
--
--
2 sets, 6 reps, 00:30 rest
 2 6 -- 00:30
--
--
2 sets, 6 reps, 00:30 rest
 2 6 -- 00:30
--
--
3 sets, 15 reps, 00:30 rest
 3 15 -- 00:30
--
--
2 sets, 20 reps, 00:30 rest
 2 20 -- 00:30
--
--
3 sets, 00:00:45
 3 00:00:45 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Do you like playing against people that are bigger and faster than you are? We're going to guess that's a big negative! Want to get a leg up on the competition next season? Hit up our basketball strength training workout this off-season, and you'll be well on your way to dominating the court! ... more

Do you like playing against people that are bigger and faster than you are? We're going to guess that's a big negative! Want to get a leg up on the competition next season? Hit up our basketball strength training workout this off-season, and you'll be well on your way to dominating the court!

This is your chance to really make a change for the better in your game. How much better of a player and teammate would you be if you were quicker, could jump higher, and out-muscle anyone on the other team?

Putting hours in with weight training is just as important as working on your jump-shot if you want to get to the next level!

Building Basketball Strength

The basketball strength training workout is designed for those who are looking to gain strength in the specific areas that are most important in the game of basketball.

Also, this basketball program is meant to be implemented during the off season when your body is not constantly being put through the rigors of daily practice and games.

Mixing lots of cardio while trying to pack on muscle and strength is not the ideal situation and will probably result in less than stellar results. Save your time and energy and devote yourself to a killer basketball strength routine like this one.

Basketball Workout Design

This basketball workout routine is made up of two full-body workouts. Strength weight training should consist of low reps and heavy weight. This is why most of the exercises (all the compound ones) in this basketball routine are set at a maximum of 6.

Also, most of the exercises only have two sets which will cut down on the time in the gym, but more importantly it will allow you to put up heavier, quality reps.

Three days is the recommended days per week for the basketball strength routine, but there are only two different workouts so that means that one will have to be completed twice. For the next week, simply complete the other one twice.

It's never to late to improve your game, and this strength training program for basketball will help you get to where you need to be! Get on this workout plan and see what playing basketball is like when you're at full-strength!

Full Body #2 - Basketball Strength Training Workout

Notes for Week 1, Day 2

The more intensive, compound exercises are placed at the beginning so that you can give it all your energy. You may notice that all the leg exercises have three sets. The reason for that is because basketball requires a lot of running and jumping.

Strong legs are key to explosive jumping and quick movements. Remember to use a weight that makes it extremely difficult to get six reps. Once you do get six easily, it is time to increase the weight.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 6 reps, 00:30 rest
 3 6 -- 00:30
Quads / Intermediate
3 sets, 12 reps, 00:30 rest
 3 12 00:30
Quads / Intermediate
3 sets, 6 reps, 00:30 rest
 3 6 -- 00:30
--
--
2 sets, 6 reps, 00:30 rest
 2 6 -- 00:30
--
--
2 sets, 15 reps, 00:30 rest
 2 15 00:30
--
--
2 sets, 6 reps, 00:30 rest
 2 6 -- 00:30
--
--
2 sets, 1 reps, 00:30 rest
 2 1 -- 00:30
--
--
2 sets, 6 reps, 00:30 rest
 2 6 -- 00:30
--
--
3 sets, 15 reps, 00:30 rest
 3 15 -- 00:30
--
--
2 sets, 15 reps, 00:30 rest
 2 15 -- 00:30
--
--
2 sets, 20 reps, 00:30 rest
 2 20 -- 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Do you like playing against people that are bigger and faster than you are? We're going to guess that's a big negative! Want to get a leg up on the competition next season? Hit up our basketball strength training workout this off-season, and you'll be well on your way to dominating the court! ... more

Do you like playing against people that are bigger and faster than you are? We're going to guess that's a big negative! Want to get a leg up on the competition next season? Hit up our basketball strength training workout this off-season, and you'll be well on your way to dominating the court!

This is your chance to really make a change for the better in your game. How much better of a player and teammate would you be if you were quicker, could jump higher, and out-muscle anyone on the other team?

Putting hours in with weight training is just as important as working on your jump-shot if you want to get to the next level!

Building Basketball Strength

The basketball strength training workout is designed for those who are looking to gain strength in the specific areas that are most important in the game of basketball.

Also, this basketball program is meant to be implemented during the off season when your body is not constantly being put through the rigors of daily practice and games.

Mixing lots of cardio while trying to pack on muscle and strength is not the ideal situation and will probably result in less than stellar results. Save your time and energy and devote yourself to a killer basketball strength routine like this one.

Basketball Workout Design

This basketball workout routine is made up of two full-body workouts. Strength weight training should consist of low reps and heavy weight. This is why most of the exercises (all the compound ones) in this basketball routine are set at a maximum of 6.

Also, most of the exercises only have two sets which will cut down on the time in the gym, but more importantly it will allow you to put up heavier, quality reps.

Three days is the recommended days per week for the basketball strength routine, but there are only two different workouts so that means that one will have to be completed twice. For the next week, simply complete the other one twice.

It's never to late to improve your game, and this strength training program for basketball will help you get to where you need to be! Get on this workout plan and see what playing basketball is like when you're at full-strength!

259 people started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Kettlebells
  • Barbell
  • Flat Bench
  • Smith Machine
  • Squat Rack
Show All

Resources

Basketball Strength Training Workout Plan
Start Plan (PRO)
Become a PRO Member

259 people started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Kettlebells
  • Barbell
  • Flat Bench
  • Smith Machine
  • Squat Rack
Show All

Resources