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Basketball Team Off Season Workout Plan

6 Weeks / 4 Days per Week / Intermediate

Start This Plan

Basketball Team Off Season Workout Plan

6 Weeks / 4 Days per Week / Intermediate

Basketball Team Off Season Workout Plan

6 Weeks / 4 Days per Week / Intermediate

Workout Goals

Equipment Needed

Dumbbells
Flat Bench
Barbell
Squat Rack
Chin-Up Bar
Exercise Mat
Box
Incline Bench
Smith Machine
Trap Bar
Weight Plates
Lat Pulldown Machine
V-Bar
Resistance Band

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Day 1
Day 2
Day 3
Day 4

Upper Dominant Workout

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight	Rest
	Hang Clean Quads / Intermediate	Hang Clean 5 sets, 6,3,1,1,1 reps, 02:00 rest	5	6,3,1,1,1	--	02:00
Percentage of Hang Clean 1-Rep Max: Set 1: 60%, Set 2: 80%, Set 3: 100%, Set 4: 100%, Set 5: 100% This is going to be a test to find out your one rep max. That way you will be able to plugin your percentages later on in the workout. Start with a warm up weight for 6 reps, a little bit heavier of a weight for 3 reps, and then for the single reps test out your max. If you get your max, as weight until you fail. Percentage Breakdown: 60%, 80%, 100%, 100%, 100%
	Bench Press Chest / Beginner	Bench Press 5 sets, 6,3,1,1,1 reps, 02:00 rest	5	6,3,1,1,1	--	02:00
Percentage of Bench Press 1-Rep Max: Set 1: 60%, Set 2: 80%, Set 3: 100%, Set 4: 100%, Set 5: 100% This is going to be a test to find out your one rep max. That way you will be able to plugin your percentages later on in the workout. Start with a warm up weight for 6 reps, a little bit heavier of a weight for 3 reps, and then for the single reps test out your max. If you get your max, as weight until you fail. Percentage Breakdown: 60%, 80%, 100%, 100%, 100%
	Bench Press Chest / Beginner	Bench Press 3 sets, 8-12 reps, 02:00 rest	3	8-12	--	02:00
	Pull-Up Lats / Intermediate	Pull-Up 3 sets, 8 reps, 02:00 rest	3	8		02:00
	Dumbbell Push Press Shoulders / Intermediate	Dumbbell Push Press 3 sets, 10 reps, 02:00 rest	3	10	--	02:00
	Dumbbell Bench Press Chest / Beginner	Dumbbell Bench Press 4 sets, 12,12,10,8 reps	4	12,12,10,8	--	--:--
	Dumbbell Bent-Over Row Lats / Intermediate	Dumbbell Bent-Over Row 4 sets, 12,12,10,8 reps, 01:00 rest	4	12,12,10,8	--	01:00

normal
superset
alternate
circuit

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Muscles Worked

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Secondary

Workout Plan Summary

If you are like most of the high school and middle school basketball programs out there, you don't have the budget for a strength and conditioning coach, that is okay though! Because we had University of Central Florida's strength coach Ben O'Donnell, put together a 6 week basketball team off sea... more

This workout plan was created specifically for basketball teams, and will break down every part of the workout. So that you as the coach don't have to do any guess work. Get your team bigger, faster, and stronger than they have ever been, and set yourself up for a great off season this year!

Lower Dominant & Conditioning

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight	Rest
	Squat Quads / Beginner	Squat 5 sets, 6,3,1,1,1 reps, 02:00 rest	5	6,3,1,1,1	--	02:00
Percentage of Squat 1-Rep Max: Set 1: 60%, Set 2: 80%, Set 3: 100%, Set 4: 100%, Set 5: 100% This is going to be a test to find out your one rep max. That way you will be able to plugin your percentages later on in the workout. Start with a warm up weight for 6 reps, a little bit heavier of a weight for 3 reps, and then for the single reps test out your max. If you get your max, as weight until you fail. Percentage Breakdown: 60%, 80%, 100%, 100%, 100%
	Lateral Dumbbell Step-Up Quads / Intermediate	Lateral Dumbbell Step-Up 3 sets, 5 reps, 02:00 rest	3	5	--	02:00
	Romanian Deadlift Hamstrings / Intermediate	Romanian Deadlift 3 sets, 8 reps, 02:00 rest	3	8	--	02:00
	Dumbbell Sumo Squat Quads / Intermediate	Dumbbell Sumo Squat 3 sets, 10,10,8 reps, 02:00 rest	3	10,10,8	--	02:00
	Band Resisted Squat Jump Glutes / Beginner	Band Resisted Squat Jump 3 sets, 5 reps, 02:00 rest	3	5		02:00
	Bodyweight Side-to-Side Lunge Quads / Beginner	Bodyweight Side-to-Side Lunge 4 sets, 10,10,8,8 reps	4	10,10,8,8		--:--
	Pistol Squat Quads / Expert	Pistol Squat 4 sets, 10,10,8,8 reps, 01:00 rest	4	10,10,8,8		01:00

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alternate
circuit

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Muscles Worked

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Workout Plan Summary

Upper Dominant

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight	Rest
	Hang Clean Quads / Intermediate	Hang Clean 4 sets, 6,5,5,4 reps, 02:30 rest	4	6,5,5,4	--	02:30
Percentage of Hang Clean 1-Rep Max: Set 1: 70%, Set 2: 70%, Set 3: 70%, Set 4: 70% Go back to your one rep max to figure out the correct percentage weight. Percentage Breakdown: 70%, 70%, 70%, 70%
	Decline Push-Up Chest / Intermediate	Decline Push-Up 4 sets, 12 reps, 02:00 rest	4	12		02:00
	Bent-Over Row Middle Back / Intermediate	Bent-Over Row 4 sets, 12,10,8,8 reps, 02:00 rest	4	12,10,8,8	--	02:00
	Dumbbell Military Press Shoulders / Beginner	Dumbbell Military Press 3 sets, 10,8,6 reps	3	10,8,6	--	--:--
	Dumbbell Shrug Traps / Beginner	Dumbbell Shrug 3 sets, 10,8,6 reps	3	10,8,6	--	--:--
	Weighted Push-Up Chest / Expert	Weighted Push-Up 3 sets, 10,8,6 reps, 02:00 rest	3	10,8,6	--	02:00

normal
superset
alternate
circuit

Log this Workout

Primary
Secondary

Muscles Worked

Primary
Secondary

Workout Plan Summary

Lower Dominant & Conditioning

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Time	Weight	Rest
	Squat Quads / Beginner	Squat 4 sets, 10,10,8,8 reps, 03:00 rest	4		10,10,8,8	--	03:00
Percentage of Squat 1-Rep Max: Set 1: 70%, Set 2: 70%, Set 3: 75%, Set 4: 75% Use your one rep max weight to figure out percentages. Percentage Breakdown: 70%, 70%, 75%, 75%
	Trap Bar Deadlift Hamstrings / Intermediate	Trap Bar Deadlift 4 sets, 10,8,8,8 reps, 02:00 rest	4		10,8,8,8	--	02:00
	Single-Leg Squat Quads / Expert	Single-Leg Squat 4 sets, 5 reps, 02:00 rest	4		5	--	02:00
Repetitions are listed per leg.
	Single-Leg Plyometric Jump Calves / Intermediate	Single-Leg Plyometric Jump 4 sets, 5 reps, 02:00 rest	4		5		02:00
Repetitions are listed per leg.
	Hang Clean Quads / Intermediate	Hang Clean 5 sets, 4 reps	5		4	--	--:--
This 2 exercise circuit is going to work on anaerobic endurance. It is going to challenge the player to fight through fatigue. Choose a weight for the hang clean that is going to challenge you, but also allow you to do the exercise correctly as you get fatigued. Form and safety is the top priority!
	Suicide Sprints Quads / Beginner	Suicide Sprints 5 sets, 1 reps, 00:45 rest	5	--	1		00:45