How to Get in Top Basketball Shape in the Off-season

This program should help a basketball player train during the off-season

Difficulty: Moderate

Instructions

Things You'll Need:

• Weight training equipment.

1. Develop an attitude or work ethic. Have a goal of getting bigger, stronger and faster. You must be motivated and get through the first 2-3 weeks -- that's the key !! This program is set up on a five-day cycle. During each cycle, every major body part will be worked out once, cardiovascular work will be done, as well as "basketball" conditioning (see next step for specifics). The five days consist of:
   Day 1: Chest and Shoulders.
   Day 2: Back, Triceps & Cardiovascular.
   Day 3: Legs & Biceps.
   Day 4: Conditioning.
   Day 5: Off
   It is important to work with a partner (spotter) so that they can help you do some reps beyond "muscle failure".

2. The program consists of doing 3 sets of each exercise.
   The first set of each body part should be a warm-up set of approximately 15 reps (not the first set of each exercise, as those muscles are already warm).
   Then "pyramid" by increasing the weight and decreasing the reps until the last set is the heaviest. If you get below the target reps, decrease the weight so you can get within the desired rep range (next item will explain the rep range).
   Take two minutes between each exercise.
   Every other week alternate between so-called "heavy work-outs" (heavy weight, low repetitions: 5-8 reps) and "light work-outs" (lighter weight, more repetitions: 9-12 reps).

3. DAY ONE
   Chest: Do exercise 1 & 2. Alternate which one you do first at each work-out. Then choose either exercise 3 or 4.
   1. Flat Bench Press.
   2. Incline Bench Press.
   3. Dumbbell flies (flat or low incline).
   4. Wide-grip dips (lean-in at the bottom to isolate the chest).
   
   Shoulders (Choose any three of the following exercises):
   1. Military Press (behind-the-neck).
   2. Dumbbell Press.
   3. Dumbbell Lateral Raises.
   4. Dumbbell Frontal Raises.
   5. Close-grip Rows.

4. DAY TWO
   Back (Choose any three of the following exercises):
   1.Pull-ups.
   2.Lateral Pull-downs (to the front or back).
   3.Seated Cable Rows.
   4.Bent-over One-Arm Dumbbell rows.
   
   Triceps (Choose any three of the following exercises):
   1.Lying Triceps Extensions.
   2.Close-grip Bench Press.
   3.Cable Push-Downs.
   4.Weighted Dips (Hands and feet on two separate benches with weight on
   lap).
   
   Cardiovascular:
   Choose any cardiovascular machine (stairmaster, treadmill, etc.) or jog and perform at between 70-85% of your maximum heart rate (220-age) for at least 30 minutes).

5. DAY THREE
   Legs (Do all four of these exercises):
   1.Full Squats (slow and steady; not explosive).
   2.Leg Extensions.
   3.Leg Curls.
   4.Calf raises (Sets of 30 reps).
   
   Biceps (Choose any three of the following exercises):
   1.Barbell curls.
   2.Alternate Dumbbell Curls (seated or standing).
   3.Nautilus Curl Machine.
   4.Seated Incline Dumbbell Curls.

6. DAY FOUR
   Conditioning: This should take about 35 minutes. It is aimed at improving your quickness, agility, explosiveness and cardiovascular fitness.
   1.Warm-up:Five minutes of light jogging followed by two minutes of light stretching.
   2.Do our entire jump-rope routine. Repeat. Alter it so that you get to a place where you are working at a high level of intensity, constantly for a 5 minute period.
   3.REST for 1 minute.
   4.Do 30 seconds of rim-touches with both hands (Backboard or wall if not tall enough). As soon as your feet return to the floor, explode back up without hesitation. Always keep both hands above your shoulders. Go 30 seconds, rest for 30 seconds. Go 30 seconds, rest for 30 seconds.
   5.REST for 1 minute.
   6.On an 18" step or (two stairs), hop up and down with both feet together for one minute.
   7.REST for 1 minute.
   8.Then go to step-ups. Lead with the right foot. Step up with the right foot, then bring the left up. Down with the right, down with the left. Go for one minute.
   9.REST for 1 minute.
   10.Repeat step-ups except lead with the left foot. Step up with the left foot, then bring the right up. Down with the left, down with the right. Go for one minute.
   11.REST for 1 minute.
   12.Do hop-ups again. On an 18" step or (two stairs), hop up and down with both feet together for one minute.
   13.REST for 2 minutes.

7. Still Day Four:
   14.Do the Quick-Feet Dot Drill. After you learn the progression, each component of the drill should be done continuously, with no rest between exercises AND AS QUICK AS POSSIBLE. Draw dots on the ground (or tape them on the floor). Put the dots 3 feet apart at corners.
   a is in the bottom left corner, d is in the top left corner, c is in the middle, e is in the top right corner and b is in the right corner.
   
   UP AND BACK:
   a.Place feet on points A and B.
   b.Jump to Point C with both feet.
   c.Jump and place feet on points D and E.
   d.Without turning, repeat the process backwards.
   Repeat the cycle for 10 up-and-backs.
   
   RIGHT FOOT:
   a.With the right foot only, place right foot on B and jump to C.
   b.Go to D, E, C, A, and B in that order. Repeat for 10 times around.
   
   
   LEFT FOOT:
   a.With the left foot only, place left foot on B and jump to C.
   b.Go to D, E, C, A, and B in that order. Repeat for 10 times
   around.
   BOTH FEET:
   a.Follow the same pattern as for one foot (as if skiing) for 10 times around.
   15.Cool down with a 2-3 minute walk.
   16.Stretch for the next 8-10 minutes. This will aid in increasing your flexibility, minimize soreness, and aid in recovery

[epompa03]

on 9/28/2009 Thanks columbian! I have been using the routine in this article for three weeks now. I can already tell a difference!