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Basketball Team Off Season Workout Plan

6 Weeks / 4 Days per Week / Intermediate

Basketball Team Off Season Workout 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

  • Improve Cardio
  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Squat Rack
  • Chin-Up Bar
  • Exercise Mat
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
5 sets, 6,3,1,1,1 reps, 02:00 rest
5 6,3,1,1,1 -- 02:00
Chest / Beginner
5 sets, 6,3,1,1,1 reps, 02:00 rest
5 6,3,1,1,1 -- 02:00
Chest / Beginner
3 sets, 8-12 reps, 02:00 rest
3 8-12 -- 02:00
Lats / Intermediate
3 sets, 8 reps, 02:00 rest
3 8 02:00
Shoulders / Intermediate
3 sets, 10 reps, 02:00 rest
3 10 -- 02:00
Chest / Beginner
4 sets, 12,12,10,8 reps
4 12,12,10,8 -- --:--
Lats / Intermediate
4 sets, 12,12,10,8 reps, 01:00 rest
4 12,12,10,8 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • 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

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 season training plan!

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!

Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
5 sets, 6,3,1,1,1 reps, 02:00 rest
5 6,3,1,1,1 -- 02:00
Quads / Intermediate
3 sets, 5 reps, 02:00 rest
3 5 -- 02:00
Hamstrings / Intermediate
3 sets, 8 reps, 02:00 rest
3 8 -- 02:00
Quads / Intermediate
3 sets, 10,10,8 reps, 02:00 rest
3 10,10,8 -- 02:00
Glutes / Beginner
3 sets, 5 reps, 02:00 rest
3 5 02:00
Quads / Beginner
4 sets, 10,10,8,8 reps
4 10,10,8,8 --:--
Quads / Expert
4 sets, 10,10,8,8 reps, 01:00 rest
4 10,10,8,8 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • 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

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 season training plan!

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!

Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
4 sets, 6,5,5,4 reps, 02:30 rest
4 6,5,5,4 -- 02:30
Chest / Intermediate
4 sets, 12 reps, 02:00 rest
4 12 02:00
Middle Back / Intermediate
4 sets, 12,10,8,8 reps, 02:00 rest
4 12,10,8,8 -- 02:00
Shoulders / Beginner
3 sets, 10,8,6 reps
3 10,8,6 -- --:--
Traps / Beginner
3 sets, 10,8,6 reps
3 10,8,6 -- --:--
Chest / Expert
3 sets, 10,8,6 reps, 02:00 rest
3 10,8,6 -- 02:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • 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

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 season training plan!

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!

Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
4 sets, 10,10,8,8 reps, 03:00 rest
4 10,10,8,8 -- 03:00
Hamstrings / Intermediate
4 sets, 10,8,8,8 reps, 02:00 rest
4 10,8,8,8 -- 02:00
Quads / Expert
4 sets, 5 reps, 02:00 rest
4 5 -- 02:00
Calves / Intermediate
4 sets, 5 reps, 02:00 rest
4 5 02:00
Quads / Intermediate
5 sets, 4 reps
5 4 -- --:--
Quads / Beginner
5 sets, 1 reps, 00:45 rest
5 -- 1 00:45
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • 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

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 season training plan!

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!

14 person started this plan

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Squat Rack
  • Chin-Up Bar
  • Exercise Mat
Show All
Basketball Team Off Season Workout Plan

14 person started this plan

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Squat Rack
  • Chin-Up Bar
  • Exercise Mat
Show All