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Basketball 2-week training program

Updated: Oct 18, 2023

Looking to get in shape this season? Our 6-week program begins below (please note: days/weeks will be added often, the full 6 weeks will not be dropped at once). Before we get into the program, let's go over why you should start building strength for Basketball.


Here are some of the key reasons why strength training is important for basketball players:


- Builds muscle and power - Strength training helps basketball players build lean muscle, increase power, and improve vertical leap. This allows them to be more explosive on the court for rebounds, blocks, dunks, etc.


- Prevents injuries - A strong body can better handle the rigors of gameplay. Strength training improves joint stability and connective tissue strength, reducing the risk of injuries like sprains and strains. It also corrects muscle imbalances.


- Improves speed and agility - With increased power in the legs and core from strength training, players can move quicker and with better coordination on the court. Things like lateral movement, acceleration/deceleration, and changing direction benefit.


- Boosts jumping ability - Lower body strength training with exercises like squats and plyometrics is key for improving vertical jump height. This helps with rebounding, blocking shots, and finishing at the rim.


- Provides stamina - Basketball involves lots of starting/stopping, sprinting, jogging, and other athletic movements. Strength training boosts a player's endurance and stamina to maintain intensity for a full game.


- Enhances mental toughness - Lifting requires discipline and focus. facing challenging weights can translate to mental toughness during key moments in games.


The core, legs, and hips are key areas to target. But full-body strength training is ideal to build the balanced combination of power, speed, and stamina required for excelling at basketball.


The Program - we have included both Body Weight (BW) and Weighted (W) routines in this program. Depending on your age and available equipment, you can do just the Body weight routines or both.


WEEK 1

Day 1


1: Superset (BW) (CLICK HERE FOR VIDEO)

A: Squat

B: Jumping Jacks

C: Push-ups

4x12


2: Superset (BW) (CLICK HERE FOR VIDEO)

A: Lunge Right Leg x 6

B: Shoulder Taps x 10

C: Lunge Left Leg x 6

D: Toe Taps x 10

x 3 sets


3: Superset (W) (CLICK HERE FOR VIDEO)

A: Barbell Squat

B: Reverse Fly

3x10


4: Superset (W) (CLICK HERE FOR VIDEO)

A: Step Ups x 12 per leg

B: Push Press x 15

x 3 sets


Need to find affordable dumbbells?




5: Superset (W) (CLICK HERE FOR VIDEO)

A: Forward Raise

B: Lateral Raise

C: Bench Jumps

3x10



Day 2

1: Superset (BW)

A: Mountain Climber

B: Sit-Up

3x15


2: Superset (BW)

A: Push-Ups

B: Kick-Ins

3x15


3: Superset (W)

A: Bench Press

B: Rows

3x12


4: Superset (W)

A: Incline Bench

B: Sumo Deadlift

3x8


5: Pull-Ups

3x MAX REPS





WEEK 2

DAY 1

1: Superset (BW)

A: Shoulder Taps

B: Toe Taps

3x15


2: Superset (W)

A: Dumbbell Push Press

B: Dumbbell Lunges

C: Dumbbell Single Leg RDL

3x15


3: Superset (W) A: Goblet Squat - Sumo Stance

B: Crossover Forward Raise

C: Single Arm Reverse Fly

3x15


4: Superset (W)

A: Single Leg Calf Raise

B: Seated 1 Arm Press

3x12



DAY 2

1: Superset (BW)

A: Push Up

B: Pull-Up

3x15


2: Superset (W)

A: Bench Push Up Mountain Climbers

B: Dumbbell Rows

3x12


3: Superset (W)

A: Dumbbell 1 Arm Bench

B: Bench Jumps

3x12


4: Superset (BW)

A: Box Jumps

B: Hanging Leg Raise

3x12









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