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Basketball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Start Plan (PRO)

Become a PRO Member

Basketball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Basketball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Day 1
Day 2
Day 3

Basketball Vertical Jump Workout

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Notes for Week 1, Day 1

Warm up thoroughly before beginning your workout (preferably some dynamic stretching, light cardio, or even enough basketball so that you have broken a sweat but are not fatigued).

Concentrate on maintaining perfect form. Explode upwards when jumping and land softly. 1 rep of sprints equals running crosswise across the basketball court. Cool down with light basketball drills and then static stretching.

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Exercise	Sets	Distance	Weight	Rest
Barbell Jump Squat Quads / Intermediate	Barbell Jump Squat 3 sets, 6 reps, 01:00 rest	3	6	--	01:00
High Box Jump Quads / Intermediate	High Box Jump 3 sets, 10 reps	3	10		--:--
Lateral Box Jump Quads / Intermediate	Lateral Box Jump 3 sets, 10 reps	3	10		--:--
-- --	Split Squat Jump 3 sets, 10 reps, 01:00 rest	3	10		01:00
-- --	Upright Row 3 sets, 6 reps, 01:00 rest	3	6	--	01:00
-- --	Standing Barbell Calf Raise 3 sets, 15 reps, 01:00 rest	3	15	--	01:00
-- --	Sprint 3 sets, 5 reps, 01:00 rest	3	5		01:00

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Workout Plan Summary

Basketball is a demanding sport that involves a huge variety of different types of movements. You're going to have to sprint up and down the court, shuffle defensively, and jump to get your shot over towering defenders. It's not like football where you get breaks all the time, either! You'r... more

It's not like football where you get breaks all the time, either!

You're going to have to be fit if you want to be successful on the basketball court, and our basketball workout plan has everything you need to get the most out of your game!

Basketball Workout Setup

This basketball workout program is primarily a basketball weightlifting program. It is designed to be not only a basketball strength training workout, but also a program with an emphasis on developing agility, quickness, explosive power, and an increased vertical jump.

Like most sports workout programs, this basketball workout routine relies heavily on compound movements and exercises that promote a strong and stable core.

Customize this Workout to Fit You

This weightlifting for basketball workout is designed as an intermediate level workout, but anyone from beginners to advanced users can easily tweak this basketball weight workout to be a good fit simply by adjusting sets, reps, and rest times.

If you are using this program as an off season basketball workout program, aim to increase the weight lifted from week to week. Keep in mind that this plan is also flexible enough that you can even follow this plan as an in-season basketball workout program.

Importance of Weight Training for Basketball Players

Many Division I college basketball players, professional basketball players overseas, and NBA players train year round with weights.

While you may have to switch up the days you workout to allow for practices and games, you can certainly use this basketball program year round. If you want to be at peak performance while playing basketball, use this basketball workout program as a key part of your overall basketball conditioning.

You're going to need to integrate this basketball strength training workout alongside your standard basketball drills - shooting, dribbling, etc.

If you're not improving your strength and speed with weight lifting, you're falling behind! Get started on this workout plan today, and take the next step towards greatness!

Notes for Week 1, Day 2

Warm up thoroughly before beginning your workout (preferably some dynamic stretching, light cardio, or even enough basketball so that you have broken a sweat but are not fatigued).

Concentrate on maintaining perfect form. Clench abdominal muscles together and engage core when performing all exercises. Plank "reps" = seconds. Cool down with light basketball drills and static stretching.