Off-Season Program

Collegiate Level)

(End of season to end of August -

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

Stren
Sets 5 5 5 4 3 3 Sets 5

Sets Days 1 and 3 Power Cleans Push Jerk Barbell Bench Press Incline Dumbbell Press Machine Flys Military Press Barbell Upright Rows Dumbbell Lateral Raises Tricep Dips Tricep Pressdown Ab Crunches Day 2 Squats 4 3 3 4 3 3 3 3 3 Sets 5

Reps 10,8,8,6 10,8,8 10,8,8 10,10,8,8 10,8,8 10,8,8 to failure 10,8,8 to failure Reps 12,10,10,8,8

Sets 5 5 5 4 3 3 3 Sets 5

Reps 8,8,6,4,4 8,8,6,4,4 8,8,6,4,4 8,8,6,4 8,6,4 8,6,4 to failure Reps 8,8,6,6,4

45 - 60 seconds rest between sets

2 - 3 mins rest between sets

2-3

Leg Press Hamstring Curl Seated Calf Raises Deadlifts (over-under grip) Seated Rows Standing Barbell Curls Preacher Curls Vertical Bench Crunches

3 3 3 4 4 3 3 3

10,8,8 10,8,8, 10,8,8, 12,10,8,8 12,10,8,8 12,10,8 12,10,8 to failure

3 3 3 4 4 3 3 3

6,6,4 8,6,6 8,6,6 8,6,6,4 8,6,6,4 8,6,4 8,6,4 to failure

3 3 3 4 4 3 3

Pre-Season Program
October - Collegiate Level)

(End of August to mid-

Goal: Maintain strength and power developed during the off-season Frequency: 2 days per week

Pre-Season Basketball Weight Training Program

Day 1 Sets Squats Barbell Bench Press Incline Dumbbell Press T-Bar Rows Leg Extensions Hamstring Curls Standing Barbell Curls 3 3 3 3 3 3 3 Reps 10 10 10 10 10 10 10 Hang Cleans Push Jerks Chin-Ups Seated Military Press Tricep Dips Wrist Curls Calf Raises Day 2

In-Season Program
Level)

(Mid-October to March - Collegiate

Goal: Maintain strength and power developed during the off-season Frequency: 2 days per week

In-Season Basketball Weight Training Program

Sets Power Clean * Push Jerk * Squat * Barbell Bench Press * Lat Pulldowns ** Hamstring Curl ** Tricep Dips ** Standing Barbell Curls ** Sit-ups **
*Two minutes rest in between sets **45 seconds rest in between sets

Reps 10, 6, 4, 4 10, 6, 4, 4 10, 8, 6, 6 10, 8, 6, 6 10, 8, 8 10, 8, 8 to failure 10, 8, 8 to failure

4 4 4 4 3 3 3 3 3