Basic And Role-Specific Basketball Weight Program For All Seasons


A comprehensive basketball weight program for players is “periodized.” That is, they are divided into 3 to 4 phases in one year, with each phase focusing on a specific fitness development. Periodized programs contribute to progressive buildup to peak performance and fitness.

Let’s Check The Basketball Weight Program In Each Phase-

Basic Basketball Weight Program

A traffic light in front of a basketball game

Early Preseason

A man holding a basketball
  • Players are beginning to build up after the off-season and getting ready for the season.
  • Stress on building functional strength, hypertrophy, and aerobic fitness.

Late Preseason

  • Players are starting for the season, and preseason trials are coming up.
  • Stress on building maximum strength and power and anaerobic fitness.

In Season

  • Competition is coming soon, and players are expected to be fully energetic and prepared for competition.
  • Maintenance of anaerobic and aerobic fitness, speed, power, and strength is emphasized.

Off-Season

  • The season is over, time to soothe your mind, but you still need to stay energetic.
  • Stress on recovery and rest with the maintenance of light activity such as gym work and cross-training.
  • Several weeks break from rigorous exercise and strength training is helpful.
  • As pre-season approaches, regular work can restart with stress on building aerobic fitness for the pre-season training.  

Role-Specific Training

Phase 1 – Early Pre-Season

Strength And Muscle

This phase is all about building some strength, endurance, and muscle size.

Duration: 4 to 6 weeks

Days per week: 2 to 3 days (take rest in between the lighter and heavier sessions)

Sets: 2 to 4

Reps: 12 to 15

Rest between sets: 60 seconds

Phase 1 Exercises:

  • Barbell squat
  • Dumbbell squat
  • Sled hack squat
  • Dumbbell incline bench press
  • Romanian deadlift
  • Dumbbell biceps arm curl
  • Dumbbell triceps extension
  • Seated cable row
  • Lat pulldown to the front (wide grip)
  • Reverse crunch

Phase 2 – Mid-Preseason

Strength Development

Power is all about moving the heaviest loads in the shortest time. 

Duration: 4 to 6 weeks

Days per week: 2 to 3

Sets: 3 to 5

Reps: 3 to 6. The players dependent on speed should do the lowest number of reps.

Rest in between sets: 4 to 5 minutes

Phase 2 Exercises:

  • Barbell squat or sled hack squat
  • Barbell bench press
  • Romanian deadlift
  • Lat pulldown to the front (wide grip)
  • Pull-ups – 3×6 repetitions

Phase 3 – Late Preseason To In Season

Conversion To Power

Duration: 4 weeks ongoing

Days per week: 2 to 3

Sets: 2 to 3

Reps: 8 to 10

Rest between repetitions: 10 to 15 seconds

Rest between sets: until recovery

Phase 3 Exercises:

  • Barbell
  • Dumbbell hang clean
  • Seated calf raises
  • Cable push-pull
  • Vertical jump (both sides)
  • One arm cable raises (each arm)
  • Box jump march (fast)

Phase 4 – In-Season

Maintenance Of Power & Strength

Alternate phase 2 and phase 3 for a total of two sessions each week. Take rest every 5th week for recovery. 

Conclusion

Basketball needs a lot of training in any comprehensive program. Players will need to do cardio training, weight training to develop aerobic fitness before the preseason and then build up anaerobic fitness with shuttles, sprints, intervals, and wind sprints to be fully prepared for the upcoming season.

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