Weight Training Program For
Basketball Players
This special report is designed to help you set up an effective Weight
Training Program. Legendary high school basketball coach Morgan
Wootten used this training program successfully for many years to help
turn his team into a national powerhouse.
It's no secret, weight training is a critical element of a basketball player's
overall level of conditioning. The information you'll find below will help you
develop a program specifically for basketball players.
The key with this program is the emphasis on repetition - not the amount
of weight used in each exercise. The goal is to develop players that are
toned, muscular and quick - not big, bulky and slow.
In addition to weight training, vertical jump training has also become one
of the most important and popular aspects of a basketball players overall
conditioning program.
The Vertical Project is a revolutionary program that is being used by
serious players at all levels of competition. Click here to learn how this
program can help dramatically increase a player's vertical jump.
Enjoy and best of luck!
Joe Waters
www.ultimate-youth-basketball-guide.com
I would suggest that you PRINT this report! You will get much more
benefit from STUDYING this report rather than trying to read it on your
computer screen.
So...before you start to read, PRINT this report out on paper. You can
then study the information, underline and circle the most important
information, take notes, and even write down your steps of action.
Key Points For Players To Remember
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Diet - Eat three healthy meals per day. You cannot get stronger on
a junk food diet.
Rest - Be sure to get a good night's sleep, plus go into your
workout rested. Play basketball and shoot around after your
workout and on days off.
Playing and working on your fundamentals is secondary on training
days.
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Buddy System - Work out with a buddy. Your partner can act as
your spotter to insure your safety, plus working out with someone
can add a little competitiveness to your workout.
Flexibility - Stretching before and after is just as important as the
training itself. Injuries occur when athletes start to train before they
are properly warmed up. A simple 10-minute stretching routine
before and after your workout is all you need.
Dedication - Stick with it. Just like working on your basketball
fundamentals, it is a daily thing. Or, in this case, every other day.
Results will not happen overnight.
Initial Soreness - There will be soreness early on. That doesn't
mean stop. Stretch and work through it.
A Balanced Body - Work both sides of a body part to achieve
balance. For example, if you work your thighs, you must also work
your hamstrings or injury will occur.
*****
Exercises
(Can be done with free weights, Universal or Nautilus equipment)
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Bench Press - Lay flat and keep your butt down. Push the weight up
off your chest and back toward the spotter. Grip should not be too
wide or too tight.
Bent Over Rows - Assume a low stance, bent over slightly with head
up. Pull the weight up toward you.
Curls - Keep the elbows close to the body for a full range of motion.
Lean against a wall to help keep the back straight.
Lat Pulls - Use a lat machine for this exercise. Pull-ups and chin-ups
are a good substitute if you don't have access to a lat machine.
Squats - Place the bar across the shoulders, not the neck. Feet
should be a little more than shoulder-width apart, and the back
should be straight. (Use a weight belt for additional back support.)
Use a chair at first to touch your butt to (do not sit), and then go
back up. A leg press machine can also be used for this exercise.
Leg Extension - Use the leg extension machine, or have your
partner provide resistance.
Leg Curl - Use the leg curl machine, or have your partner provide
resistance.
Triceps - Use the triceps machine, or use free weights. Lay on your
back and bring the bar back toward your nose, then push it out.
Dips - This works the triceps if you are unable to get to a machine
or free weights.
Sit-ups - Perform with knees bent slightly, also rotate your body to
work your sides.
*****
Appropriate Weight Selection
Do not work out with your maximum lifting weight for each exercise. The
first week you will be finding the appropriate weights to work with. For
example, if your maximum on the bench press is 140, then a good bench
press workout would be:
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1 set of 10 repetitions - 100 (warm-up).
1 set of 10 repetitions - 120.
2 set of 10 repetitions - 130.
*****
Workout Set-Up
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For each exercise, four sets of 10 repetitions are used.
For example, 1 set of 10 reps warm-up; 1 set of 10 reps; 2 sets of
10 reps.
The weight will increase with each set.
As you get stronger, the weight used in each set will increase.
Rest about 1 minute in between sets.
*****
Workout Cycles
The cycle is used during the off-season workout. Sets, repetitions and
weight will change according to how long you've been working out.
Cycles:
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Cycle
Cycle
Cycle
Cycle
1
2
3
4
-
6
4
4
3
weeks
weeks
weeks
weeks
-
Sets
Sets
Sets
Sets
of
of
of
of
10.
8.
6.
5.
After Cycle 4, take a couple of days off - then go back to Cycle 2. You will
feel stronger and have to increase your weights.
Remember to increase weight as you feel the need to. Be patient and
work up to it.
*****
In-season Maintenance Program
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Bench Press 3 sets of 8.
Curls 3 sets of 8.
Leg Press 3 sets of 8.
Leg Curls 3 sets of 8.
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Twice a week - no more than 20 minutes.