OSX Fitness Men's Basketball Off Season

Strength and Conditioning Program

This program is designed for off season training and should start 2 weeks after the conclusion of your season. If you play a spring sport then start your season on June 1. This will give time to recover after playing 2 consecutive sports.

The program is based on a 225 lb max 1 rep bench press, a 300 lb max 1 rep dead lift and a 285 lb max 1 rep squat. Make the adjustments to the weights according to your 1 rep max for each exercise. Increase weights when you are able to perform the last set of a particular exercise without a problem. After you you increase the weight you may not be able to reach the total for the final set. That's what is supposed to happen. You have to keep working hard to make your gains in the off season.

The program is to be performed 1 week prior to the start of pre-season. In most instances that is November 1st.

Men's Basketball - Off Season
Monday
Tuesday
Thursday
Friday
Bench Press
Dead Lift
Push Press
Hang Clean

5 x 135
5 x 160
5 x 180
5 x 190
5 x 190
5 x 185
5 x 195
5 x 210
5 x 245
5 x 275
5 x 80
5 x 85
5 x 95
5 x 95
5 x 95
5 x 90
5 x 100
5 x 110
5 x 120
Incline DB Press
Pull Ups
DB Bench Press
Squats
3 sets 10 x 55
5 x
10 x
15 x

10 x 55
8 x 65
6 x 70
10 x 145
10 X 150
10 x 155
Military Press
Box Jumps
Bent Over Rows
Pull Ups
10 x 100
10 x 110
10 x 120
10 x Low Box
10 X Low Box
10 x Medium Box
10x 120
8 x 120
6 x 120
5 x
10 x
15 x
Triceps Pushdown
Leg PRess
Upright Rows
Box Jumps
10 x 65
10 x 65
10 x 65
20 x 375
15 x 425
10 x 490
10 x 75
8 x 85
6 x 105
10 x Low Box
10 X Low Box
10 x Medium Box
Front Rows Plates
Leg Curl
Dips
Standing DB Curls
10 x 45
8 x 110
8 x 115
8 x 120
3 sets of 10
3 Sets of 10
Incline Sit ups
Seated Rows
Crunches
5 sets of 15
10 x 145
8 x 155
6 x 165
4 sets of 20
 
 
Preacher Curls
Hyperextensions
  
 
2 sets of 10
3 sets of 20
 
       
Mile Run
400 sprint Repeats
Mile Run
200 Sprint Repeats
1 mile run at 8 minutes 5 400's at 80 seconds each with a 3 minute rest between each sprint. 2 mile runs at 7:45 on first mile and 7:50 on second mile 8 200s at 40 seconds each with 2 minute rest between each sprint.
       

The running portion of the program should be done after you hit the weight room. Remember to take a stop watch with you and it is good to have a training partner run with you. One time while the other is resting. Remember you ar basketball players not track stars. Decrease you mile times in your workout by 10 seconds each week until you are at or below 6 minute miles. Your 400 sprints should should be decreased by about 1 second per week until you are at 70-75 second 400's consistently. The 200 times should be decreased by 1 second per week until you are able to do 35 second 200 sprints for the each sprint in the workout.

Stick with this program because it works. If you choose to use it send us your comments and pictures so we can post them on OSXFitness.com.

Good Luck.