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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
Frequency: 2 days per week
Frequency: 2 days per week
*Two minutes rest in between sets
**45 seconds rest in between sets
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Basketball Weight Training Programs
Benefits
of weight
training for a basketball player:
|
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-seasonFrequency: 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-seasonFrequency: 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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