Basketball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

10 ratings
Basketball Workout Plan

Basketball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

10 ratings

Basketball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

10 ratings
  • Day 1
  • Day 2
  • Day 3
Basketball Vertical Jump Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Quads / Intermediate
3 sets, 10 reps
3 10 --:--
Quads / Intermediate
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
--
--
3 sets, 5 reps, 01:00 rest
3 5 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Warm up thoroughly before beginning your workout (preferably some dynamic stretching, light cardio, or even enough basketball so that you have broken a sweat but are not fatigued).

Concentrate on maintaining perfect form. Explode upwards when jumping and land softly. 1 rep of sprints equals running crosswise across the basketball court. Cool down with light basketball drills and then static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Basketball is a demanding sport that involves a huge variety of different types of movements. You're going to have to sprint up and down the court, shuffle defensively, and jump to get your shot over towering defenders. It's not like football where you get breaks all the time, either! You'r... more

Basketball is a demanding sport that involves a huge variety of different types of movements. You're going to have to sprint up and down the court, shuffle defensively, and jump to get your shot over towering defenders.

It's not like football where you get breaks all the time, either!

You're going to have to be fit if you want to be successful on the basketball court, and our basketball workout plan has everything you need to get the most out of your game!

Basketball Workout Setup

This basketball workout program is primarily a basketball weightlifting program. It is designed to be not only a basketball strength training workout, but also a program with an emphasis on developing agility, quickness, explosive power, and an increased vertical jump.

Like most sports workout programs, this basketball workout routine relies heavily on compound movements and exercises that promote a strong and stable core.

Customize this Workout to Fit You

This weightlifting for basketball workout is designed as an intermediate level workout, but anyone from beginners to advanced users can easily tweak this basketball weight workout to be a good fit simply by adjusting sets, reps, and rest times.

If you are using this program as an off season basketball workout program, aim to increase the weight lifted from week to week. Keep in mind that this plan is also flexible enough that you can even follow this plan as an in-season basketball workout program.

Importance of Weight Training for Basketball Players

Many Division I college basketball players, professional basketball players overseas, and NBA players train year round with weights.

While you may have to switch up the days you workout to allow for practices and games, you can certainly use this basketball program year round. If you want to be at peak performance while playing basketball, use this basketball workout program as a key part of your overall basketball conditioning.

You're going to need to integrate this basketball strength training workout alongside your standard basketball drills - shooting, dribbling, etc.

If you're not improving your strength and speed with weight lifting, you're falling behind! Get started on this workout plan today, and take the next step towards greatness!

Basketball Upper Body & Core Workout

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Lats / Beginner
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Abs / Expert
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 00:00:45, 01:00 rest
3 00:00:45 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Warm up thoroughly before beginning your workout (preferably some dynamic stretching, light cardio, or even enough basketball so that you have broken a sweat but are not fatigued).

Concentrate on maintaining perfect form. Clench abdominal muscles together and engage core when performing all exercises. Plank "reps" = seconds. Cool down with light basketball drills and static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Basketball is a demanding sport that involves a huge variety of different types of movements. You're going to have to sprint up and down the court, shuffle defensively, and jump to get your shot over towering defenders. It's not like football where you get breaks all the time, either! You'r... more

Basketball is a demanding sport that involves a huge variety of different types of movements. You're going to have to sprint up and down the court, shuffle defensively, and jump to get your shot over towering defenders.

It's not like football where you get breaks all the time, either!

You're going to have to be fit if you want to be successful on the basketball court, and our basketball workout plan has everything you need to get the most out of your game!

Basketball Workout Setup

This basketball workout program is primarily a basketball weightlifting program. It is designed to be not only a basketball strength training workout, but also a program with an emphasis on developing agility, quickness, explosive power, and an increased vertical jump.

Like most sports workout programs, this basketball workout routine relies heavily on compound movements and exercises that promote a strong and stable core.

Customize this Workout to Fit You

This weightlifting for basketball workout is designed as an intermediate level workout, but anyone from beginners to advanced users can easily tweak this basketball weight workout to be a good fit simply by adjusting sets, reps, and rest times.

If you are using this program as an off season basketball workout program, aim to increase the weight lifted from week to week. Keep in mind that this plan is also flexible enough that you can even follow this plan as an in-season basketball workout program.

Importance of Weight Training for Basketball Players

Many Division I college basketball players, professional basketball players overseas, and NBA players train year round with weights.

While you may have to switch up the days you workout to allow for practices and games, you can certainly use this basketball program year round. If you want to be at peak performance while playing basketball, use this basketball workout program as a key part of your overall basketball conditioning.

You're going to need to integrate this basketball strength training workout alongside your standard basketball drills - shooting, dribbling, etc.

If you're not improving your strength and speed with weight lifting, you're falling behind! Get started on this workout plan today, and take the next step towards greatness!

Basketball Explosive Strength Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Expert
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Shoulders / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Quads / Intermediate
3 sets, 6 reps
3 6 -- --:--
--
--
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Warm up thoroughly before beginning your workout (preferably some dynamic stretching, light cardio, or even enough basketball so that you have broken a sweat but are not fatigued).
Concentrate on maintaining perfect form. If needed, take longer rest periods rather than cheat on form or rush - the goal is quick explosive movements to increase strength and activate fast twitch muscle fibers, NOT plodding endurance type movements.

Cool down with light basketball drills and static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Basketball is a demanding sport that involves a huge variety of different types of movements. You're going to have to sprint up and down the court, shuffle defensively, and jump to get your shot over towering defenders. It's not like football where you get breaks all the time, either! You'r... more

Basketball is a demanding sport that involves a huge variety of different types of movements. You're going to have to sprint up and down the court, shuffle defensively, and jump to get your shot over towering defenders.

It's not like football where you get breaks all the time, either!

You're going to have to be fit if you want to be successful on the basketball court, and our basketball workout plan has everything you need to get the most out of your game!

Basketball Workout Setup

This basketball workout program is primarily a basketball weightlifting program. It is designed to be not only a basketball strength training workout, but also a program with an emphasis on developing agility, quickness, explosive power, and an increased vertical jump.

Like most sports workout programs, this basketball workout routine relies heavily on compound movements and exercises that promote a strong and stable core.

Customize this Workout to Fit You

This weightlifting for basketball workout is designed as an intermediate level workout, but anyone from beginners to advanced users can easily tweak this basketball weight workout to be a good fit simply by adjusting sets, reps, and rest times.

If you are using this program as an off season basketball workout program, aim to increase the weight lifted from week to week. Keep in mind that this plan is also flexible enough that you can even follow this plan as an in-season basketball workout program.

Importance of Weight Training for Basketball Players

Many Division I college basketball players, professional basketball players overseas, and NBA players train year round with weights.

While you may have to switch up the days you workout to allow for practices and games, you can certainly use this basketball program year round. If you want to be at peak performance while playing basketball, use this basketball workout program as a key part of your overall basketball conditioning.

You're going to need to integrate this basketball strength training workout alongside your standard basketball drills - shooting, dribbling, etc.

If you're not improving your strength and speed with weight lifting, you're falling behind! Get started on this workout plan today, and take the next step towards greatness!

389 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Barbell
  • Flat Bench
  • Kettlebells
  • Lat Pulldown Machine
  • Box
Show All

6 Review

  • alikowayed
    over 7 years ago
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  • Donaven Winfrey
    over 7 years ago
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  • halmat
    over 7 years ago
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  • arwan
    over 7 years ago
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  • Maria Torres
    over 7 years ago
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  • aubrey white
    over 7 years ago
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Basketball Workout Plan

389 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Barbell
  • Flat Bench
  • Kettlebells
  • Lat Pulldown Machine
  • Box
Show All