8 Week Bodyweight Strength Program for Basketball Players · Stronger Team, LLC 8 WEEK BODYWEIGHT STRENGTH PROGRAM FOR BASKETBALL PLAYERS © 2010 Stronger Team | All Rights Reserved

© 2010 Stronger Team, LLC | All Rights Reserved

Important

No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any

means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the

author.

The exercise information presented on these pages is intended as an educational resource and is not intended as a

substitute for proper medical advice. Consult your physician or health care professional before performing any of the

exercises described on these pages or any exercise technique or regimen, particularly if you have chronic or recurring

medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.

Neither the author nor advertisers of this manual make any warranty of any kind in regard to the content of the

information presented and accept no responsibility for its misuse.

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For additional basketball specific strength & conditioning resources, please visit:

Stronger Team | Alan Stein’s Blog: http://Blog.StrongerTeam.com

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Authors

Alan Stein

Blair O’Donovan

Steve Tikoian

8 WEEK BODYWEIGHT STRENGTH PROGRAM

FOR BASKETBALL PLAYERS

http://blog.strongerteam.com/

http://shop.strongerteam.com/

http://www.strongerteam.com/

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Stronger Team, LLC 8 WEEK BODYWEIGHT STRENGTH PROGRAM FOR BASKETBALL PLAYERS

© 2010 Stronger Team | All Rights Reserved 1

Introduction

Congratulations on taking an important step in maximizing your potential for success on the basketball court. Your effort and dedication, combined with the information in this program, will help you implement a sound and productive strength program – without any equipment!

The importance of strength is quite evident in the sport of basketball. The days of just playing pick-up at the gym are over. It is important to participate in a truly comprehensive strength training program in order to improve performance on the court. Your strength program lays the foundation for your success.

The central purpose of this training program is to decrease the occurrence of injury. Basketball is very physically demanding and is most certainly a contact sport. Making the muscles, ligaments, and tendons of the body stronger will lessen the chance and/or severity of an injury (such as a pulled groin or rolled ankle), and keep a player on the court where they belong. In addition, a properly implemented training program can improve overall performance. A player will be able to run faster, jump higher, and box out stronger! Therefore, they will be able to perform their basketball skills at a higher level, with more efficiency, and perform them for longer (without the onset of fatigue).

The goal of this program is to provide a day-by-day, safe, efficient, and productive pre-season training program for players and teams of all levels. Both male and female players, ages 13 and older, can utilize the principles and guidelines in this program.

Warm-up

Prior to beginning these workouts, it is important to go through a proper warm-up to reduce the chance of injury. Don’t confuse warming up with stretching, as they are two completely separate activities. The warm-up will consist of low intensity movements that involve most of the muscles in the body. The goal of the warm-up is to raise the body’s core temperature a few degrees in order to increase blood flow to the muscles and loosen up the joints. This will help prepare the body and mind for the workout to follow. The warm-up won’t take very long, but is very important.

Dynamic Flexibility

Dynamic flexibility is the superior way to prepare, as it is more effective, focused, and productive than sitting and stretching. This dynamic flexibility exercises in this program will increase your active range of motion. There are several benefits to performing dynamic movements over a more traditional “sit and stretch” routine. First, by continuing to move, you ensure the body and muscles stay warm throughout this process. Many players will lose the 2-3 degree increase in core temperature by sitting and stretching for 10-15 minutes. Dynamic flexibility, when performed appropriately, prepares the muscles and joints in a more specific manner than static stretching. Given that the workout is going to consist of dynamic movements – it is important to prepare the body in a similar manner. These dynamic flexibility exercises also help with coordination, motor skills, and the ability to jumpstart the central nervous system. These traits are invaluable with younger athletes who are still learning how to control their bodies in space. For more in depth information on flexibility, we recommend the Pre / Post Practice Stretches PDF available at Shop.StrongerTeam.com.



Pre-Hab

Re-hab, or rehabilitation, is a series of exercises done after a player is injured, in an effort to get them back in playing condition. Therefore, pre-hab, is a term coined to describe a series of exercises done before a player may be injured, as a proactive means to reduce the risk and overall severity of an injury. This is done by strengthening specific muscle groups and joints. The ankle is the single most injured area for basketball players. Ankle sprains can happen from landing on another player’s foot or having it roll over during a sharp cut. A severe ankle sprain can debilitate a player for several months. This program includes a series of pre-hab exercises to strengthen the ankle and foot.

Core Training

The core consists of everything from the armpits to the kneecaps. This includes the abdominals, low back, oblique’s, hips, and glutes (butt). The core is the center of all movement, which means core training is extremely important for basketball players. A strong core may help prevent hip and lower back injuries (which are especially common among taller players), as well as enhance performance (such as improving a player’s vertical jumping ability and lateral movement). We have selected core exercises that train the core in all 3 planes of motion as well as from a variety of angles. For more in depth information on core training, we recommend the Medicine Ball Workouts and On Court Strength Workout PDF’s available at Shop.StrongerTeam.com.

Strength Training

Safety, time efficiency, and intensity are the backbone of this training program. Our main focus is to facilitate improvement in muscular strength and potential for power without the use of standard equipment. By making the tendons, ligaments, and muscles of the body stronger, you will decrease the likelihood of sustaining an injury. Further, you will improve performance on the court. The stronger a player is the more force they can produce. The more force they can produce, the higher they can jump and the faster they can run.

Our goal is to minimize risk within the training atmosphere. We have chosen the safest exercises available but still recommend that all workouts are properly supervised (we recommend the use of a spotter for a majority of the exercises). Players should always perfect technique to get the most out of each exercise. Additionally, players should perform every movement in a slow, controlled, and deliberate fashion, with special emphasis focused on the lower portion.

Time is a precious commodity. Therefore, the goal of this strength program is to get the best results possible in the shortest amount of time. Why should you spend ten hours per week strength training if you can attain equal results in just three hours per week? Those seven hours would be better invested in working on fundamentals! We have chosen to use a limited number of sets and exercises during each workout, while minimizing rest intervals to induce an overall conditioning effect. This will make each workout brief, but intense!

Intensity is the most important controllable factor in determining results. Below a certain level of intensity, strength training will have very little benefit. Intensity is the level of effort exerted by the player. If a player is capable of doing 10 pull-ups and they only do 8, the exercise was clearly not as intense as it could have been. Therefore, it is recommended each set is taken close to the point of momentary muscular fatigue; the point at which no additional reps can be safely completed because the exercise becomes so challenging.



Age

A person’s chronological age does not always mirror their physical and mental maturity. Some 12 year olds look 22 and some 22 year olds look 12! So regarding a specific players’ individual readiness to participate in this comprehensive strength program, we recommend you get the approval of a qualified professional. However, for the most part, we are very confident this program is appropriate for a majority of players ages 13 and older.

Rest

We recommend you rest as long as you feel necessary in between each set and exercise. Initially this may be as much as 2-3 minutes, but over time, as you get in better basketball shape, you will be able to reduce your rest to :30-:45. Ideally you rest intervals will continue to get shorter as the season approaches. This “metabolic” conditioning will help you on the court!

IMPORTANT: This training program only addresses the strength portion of your program. Agility, conditioning, skill work (ball handling and shooting in particular) and organized, structured, and supervised pick-up games are the most important portion of player development. No matter how strong a player is, if they can’t shoot, dribble, pass, rebound or defend….they won’t have much success on the court!



Workout: Month 1 - Day 1

Activity Week 1 Week 2 Week 3 Week 4

Warm-Up

Dynamic Flexibility: Knee Hugs, Quad Stretch, Standing Groin Stretch, Horizontal Leg Swings, Inchworm, Overhead Forward Lunge, Over the Fence

Squat Series (Normal, Wide, Split, Narrow) 5 Reps Each Position 5 Reps Each Position 5 Reps Each Position 5 Reps Each Position

Pushup Series (Normal, Wide, Split, Narrow) 3 Reps Each Position 3 Reps Each Position 3 Reps Each Position 3 Reps Each Position

Crab Position Hip Raises 10 Reps 10 Reps 10 Reps 10 Reps

Pushup Core (3 Moves) 5 Reps Each Hand 5 Reps Each Hand 5 Reps Each Hand 5 Reps Each Hand

Resistance Training

Weeks 1 and 2: Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises. Weeks 3 and 4: Perform 4 Rounds. Rest 15-30 seconds between exercises.

1A) Prisoner Squats 10 Reps 15 Reps 10 Reps 15 Reps

1B) Pushups 10 Reps 15 Reps 10 Reps 15 Reps

1C) Chin-ups (or Negatives) 5-10 Reps Increase 1-2 Reps Increase 1-2 Reps Increase 1-2 Reps


2A) Lateral Step-ups (Each Leg) 10 Reps 15 Reps 10 Reps 15 Reps

2B) Dips (or Negatives) 5-10 Reps Increase 1-2 Reps Increase 1-2 Reps Increase 1-2 Reps

2C) Inverted Row 8-10 Reps 10-12 Reps 8-10 Reps 10-12 Reps





Warm-Up

Dynamic Flexibility: Quad Stretch, Frankenstein March, Shin Grabs, Side to Side Lunges, Low Lunges, Hip Circles, Pointers

Squat Series (Normal, Wide, Split, Narrow) 5 Reps Each Position 5 Reps Each Position 5 Reps Each Position 5 Reps Each Position

Pushup Series (Normal, Wide, Split, Narrow) 3 Reps Each Position 3 Reps Each Position 3 Reps Each Position 3 Reps Each Position

Crab Position Hip Raises 10 Reps 10 Reps 10 Reps 10 Reps

Pushup Core (3 Moves) 5 Reps Each Hand 5 Reps Each Hand 5 Reps Each Hand 5 Reps Each Hand

Resistance Training


1A) Split Squats 8 Reps 10 Reps 8 Reps 10 Reps

1B) Pushup Wall Walk 1-3 Reps Increase by 1 Rep Increase by 1 Rep Increase by 1 Rep



2A) Lateral Squats 8 Reps 10 Reps 8 Reps 10 Reps

2B) Pull-ups (or Negatives) 4-8 Reps Increase by 1-2 Reps 4-8 Reps Increase by 1-2 Reps

2C) Basketball Pushups (1 Ball) 10 Reps 12 Reps 10 Reps 12 Reps


3A) 135 degree squats 8 Reps 10 Reps 8 Reps 10 Reps

3B) Crawling (Forward and Backwards) 30 Seconds 45 Seconds 30 Seconds 45 Seconds



Workout: Month 2- Day 1


Warm-Up

Dynamic Flexibility: Knee Hugs, Quad Stretch, Standing Groin Stretch, Horizontal Leg Swings, Inchworm, Overhead Forward Lunge, Over the Fence

Squat Series (Normal, Wide, Split, Narrow) 5 Reps Each Position 8 Reps Each Position 2 Sets of 5 Reps Each Position

2 Sets of 8 Reps Each Position

Pushup Series (Normal, Wide, Split, Narrow) 3 Reps Each Position 5 Reps Each Position 2 Sets of 3 Reps Each Position


Crab Position Single Leg Hip Raises (Each Leg)

10 Reps 15 Reps 2 Sets of10 Reps 2 Sets of 15 Reps

Pushup Core (3 Moves) 5 Reps Each Hand 8 Reps Each Hand 2 Sets of 5 Reps Each Hand

2 Sets of 8 Reps Each Hand

Resistance Training


1A) Split Squat (Foot on Bench) 8 Reps 10 Reps 8 Reps 10 Reps

1B) Basketball Pushups (2 Ball) 10-15 Reps 15-20 Reps 10-15 Reps 15-20 Reps

1C) Neutral Grip Pull-ups (or Negatives) 5-10 Reps Increase 1-2 Reps Increase 1-2 Reps Increase 1-2 Reps


2A) Crossover Step-ups (Each Leg) 10 Reps 15 Reps 10 Reps 15 Reps

2B) Rotational Pushups (Each Side) 5-10 Reps Increase 1-2 Reps Increase 1-2 Reps Increase 1-2 Reps






Warm-Up

Dynamic Flexibility: Quad Stretch, Frankenstein March, Shin Grabs, Side to Side Lunges, Low Lunges, Hip Circles, Pointers

Squat Series (Normal, Wide, Split, Narrow) 5 Reps Each Position 8 Reps Each Position 2 Sets of 5 Reps Each Position


Pushup Series (Normal, Wide, Split, Narrow) 3 Reps Each Position 5 Reps Each Position 2 Sets of 3 Reps Each Position


Crab Position Single Leg Hip Raises (Each Leg)

10 Reps 15 Reps 2 Sets of10 Reps 2 Sets of 15 Reps

Pushup Core (3 Moves) 5 Reps Each Hand 8 Reps Each Hand 2 Sets of 5 Reps Each Hand

2 Sets of 8 Reps Each Hand

Resistance Training


1A) Forward Lunges 8 Reps 10 Reps 8 Reps 10 Reps

1B) Pushup Wall Walk 1-3 Reps Increase by 1 Rep Increase by 1 Rep Increase by 1 Rep

1C) Pull-ups (or Negatives) 4-8 Reps Increase by 1-2 Reps Increase by 1-2 Reps Increase by 1-2 Reps


2A) Lateral Lunges 8 Reps 10 Reps 8 Reps 10 Reps

2B) Inverted Row 8-10 Reps 10-12 Reps 8-10 Reps 10-12 Reps

2C) Basketball Pushups (Feet on Ball) 8 Reps 10 Reps 8 Reps 10 Reps


3A) 135 Degree Lunges 8 Reps 10 Reps 8 Reps 10 Reps

3B) Lateral Wall Sit 30 Seconds 45 Seconds 30 Seconds 45 Seconds

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21

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22

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23

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24

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25

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26

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ith your righular to the dirr right foot.

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27

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28

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29

on, use your

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8 Week Bodyweight Strength Program for Basketball Players · Stronger Team, LLC 8 WEEK BODYWEIGHT STRENGTH PROGRAM FOR BASKETBALL PLAYERS © 2010 Stronger Team | All Rights Reserved