In order for you to reach your true potential on the basketball court, you must build and maintain your strength during the off-season and in season. As obvious as it sounds, strength training is still a greatly underestimated aspect of preparation in many programs and often a neglected component during the actual playing season.

FAITH, EDUCATION, RELENTLESSNESS

What to Expect - In-Season (Sample workouts)

  • Basketball push-ups

  • Pull-ups

  • Manual resistance lateral raise

  • Dumbbell standing shoulder press

  • Manual resistance rear deltoid

  • Seated row

  • Dips

  • Barbell curl

  • Plate pinchers (grip)

  • Forward & lateral lunge

  • One-legged dumbbell squat

  • One-legged leg curl on physio ball

  • Manual resistance hip adduction (groin)

  • One-legged dumbbell calf raise

  • Basketball plank hold (core)

  • Basketball woodchoppers (core)

What to Expect - off-Season (Sample workouts)

  • Back Squats - 3x12-15 @ 60-70% max

  • Leg Press - 3x12-15

  • Lunges - 3x12-15 each leg

  • Romanian Deadlifts - 3x12-15

  • Calf Raises

  • Superset: Dumbbell Bench Press - 3x12-15 + Pull-Ups - 3xMax

  • Superset: Dumbbell Incline Press - 3x12-15 + Single-Arm Dumbbell Rows - 3x12-15 each arm

  • Superset: Dips - 3xMax + Bent-Over

  • Rows - 3x12-15

  • Military Press - 3x12-15

  • Split-Squats - 3x8-12 each leg

  • Partial Deadlifts (bar at knee height) - 3x8-12

  • Glute Ham Raises - 3x12-15

  • Physioball Leg Curls - 3x12-15

  • Eccentric Calf Raises - 3x15-20

     

     

STRENGTH & CONDITIONING SERIES

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Email Us: theblairwoodsproject@gmail.com