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admin | Exercise Workout Programs | 11.01.2015
This article is intended to provide guidelines for basketball coaches and players on how they should structure and implement their conditioning program during the basketball season. Because many of the speed, power and endurance components will be accommodated by simply playing basketball, there is little need for extensive sprinting, agility, jumping and endurance training during the competitive season – particularly if the players have a good off-season training program.
For players who see lots of floor time, their conditioning program should be handled very carefully. For players who are not starters, or top back-ups, the training programs can be more comprehensive and include higher volumes – although not significantly higher. Outside of the realm of speed, power and agility activities, the one area where significant gains can be made – without the risk of overuse injuries – is the weightroom. Before you consider implementing an in-season weight program, it is important for each player to assess his or her background in weightlifting. Provided on the following pages, are examples of weight training programs that could be used for advanced, intermediate and beginner weightlifters – who are working towards improving their basketball performance. Intermediate weightlifters may or may not have experience with performing heavy Olympic lifts, but have significant experience performing such activities as back squats and many other heavy, but less complex lifts. Athletes that have not spent a lot of time lifting weights – particularly free weights – would be considered Beginners for this program. Exercise program.The ab exercises make your abs skin creams, serums, lotions, soaps, and foods that happen to contain some resistant starch. A successful basketball weight lifting program will help you work all of the muscles and reflexes that you use during a game.
If there is a specific need to improve speed, agility, or jumping the training programs for these players should only include low volumes of this type of training, with adequate recovery provided after such training (i.e. Weightlifting – particularly high-weight, low-rep programs – not only maintains maximum strength capabilities for players who lifted in the off-season, but can also result in gains for novice lifters. Given that you would not have a significant background in weightlifting, the exercises would be simple in nature and the weight lifted would be quite light. In particular, high-stress activities such as jumping and plyometrics should be kept to a minimum – if not excluded altogether – since the sport of basketball includes a high number of high intensity jumping movements and direction changes throughout the game. The purpose of doing a weightlifting program would be to build general strength and endurance, as well as work on good posture and technique during the lifts.
Yet a good weightlifting program can enhance the ability of a player to jump, sprint, defend, gain position, rebound and shoot.

Not only do spotters increase safety in the weight room, but they also allow athletes to lift to their maximum abilities, not overly concerned about risk of injury. During the regular season, basketball weight lifting programs refine and tone the muscles that you have built up during the off-season. It is important to recognize that weightlifting is included to supplement your basketball activities, not compete with them. Here weight training program for basketball and what can be done lose faster is men tend to store their fat at the. Sport-specific strength training programs are fundamental to an athlete's development and success.
Bodybuilding and Olympic weightlifting programs still dominate many athletes' training regimes. This has led many coaches to incorporate Olympic weight lifting into their strength training programs, almost without question. Many of the sample strength training programs within this section of the website consist of relatively few exercises. Unlike bodybuilding, where the only aim is to increase the size and appearance of muscles, strength training programs for sport ultimately must develop either explosive power or muscular endurance (2). Basic strength training programs adapt the body for more strenuous resistance training later on. To promote long term training improvements and avoid over training, an overall training program can be split into specific periods, each with their own objectives and set of training parameters. By co-ordinating the different elements of a strength training program with the phases of a typical season, the athlete can reach a peak for the start of the competitive season and most important parts of year.
Hypertrophy and maximal strength training programs usually occur midway through the preparation phase (pre-season). You will find more detailed strength training programs (covering the different types of strength) within this section of the site. Unlike the vast majority of hyped-up information you'll find on the Net, my program is based on proven, fully-referenced scientific research.
Because most of the athletes’ energy will be directed at practice sessions and the games themselves, care should be taken to make sure that athletes do not ‘overdo it’ when including their conditioning work into their overall program.
For players that have experience in following an advanced weightlifting program – which includes Olympic lifts and other free weight movements – their program can include high-intensity, heavy-weight lifts.

These programs are intended to provide players with guidelines for setting up their own programs in-season. Athletes in the Intermediate range can practice Olympic lifts at low to moderate weight (with low reps), but not include them as a major portion of their program. Because the weightlifting movements and workload can be carefully monitored, there is significantly less risk than with plyometrics or agility training. It is not uncommon to find many basketball players complaining of knee, low back, foot and ankle pain throughout the season.
For beginners, the focus would be on using a comfortable weight, and working on good technique.
We would rather have you lifting less weight, with good technique, rather than lifting heavy weight with poor technique – which will often lead to injury.
For intermediate lifters, it is likely that the lifts they choose will be of lower complexity, but still using heavy weight. Weightlifting can also be used to increase body weight and musculature – particularly important for low-post players. As a rule, lifting volumes will be low, intensity will be high and rest between sets will be high. Your program will take advantage of the fact that Olympic lifts can be used to make you stronger and more explosive. As soon as your technique breaks down, you know that you are probably lifting beyond your ability. Additionally, the strength gains and body awareness gains from weightlifting can make the athlete more resistant to injury. If you are not comfortable with a certain type of lifting movement, it is recommended that you opt for a lift that is less complicated and more comfortable. Weight lifting programs differ, depending on whether they are for during your season on or the off-season.

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