OSX Fitness Men's Basketball In Season

Strength and Conditioning Program

This program is designed for in season training and should start the first week you practice. This is a 2 day a week program to help you maintain strength during the season. This program is not about how much weight you lift, but about the speed at which you lift. Using moderate weight, good technique and speed will help you maintain and in some instances gain strength during the season.

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. Do not worry about adding weight to your program during the season. Keep the same weights throughout. Make sure you warm-up and stretch at the beginning and end of each workout. The workouts are to be done after your normal practice. Each workout should take 35-45 minutes.

 

Men's Basketball - In Season
 
Tuesday
Thursday
  
 
Warm-up: Bike 10 Minutes
Warm-up: Bike 10 Minutes
 
 
Squats (Use moderate weight)
Front Squats (Use moderate weight)
  
 
10 x 165
10 x 165
10 x 165
10 x 165
8 x 110
8 x 110
8 x 110
8 x 110
 
 
Box Step Ups w/Bar (Reps are for each leg)
DB Lunges (Weight is for each hand)
 
 
8 x 45
10 x 55
10 x 55
8 x 45

3 sets of 20 steps 35 lbs each hand

 
 
Bent Over Rows (Use moderate weight)
Glute Ham Raises
 
 
12 x 100
12 X 100
12 x 100
10 x 135
3 sets of 20
 
 
Pull Ups (Reverse grip)
Use assistance if needed
DB Bench Press
 
 
3 sets of 8
8 x 45
8 x 50
6 x 55
 
 
Military Press (To the Front)
DB Pullover
 
 
10 x 100
10 x 110
10 x 115
3 sets of 10
 
 
Close Grip Bench Press
Triceps Pushdowns
 
 
8 x 90
8 x 110
8 x 120
12 x 55
12 x 60
12 x 65
 
 
Standing DB Curls
Skull Crushers
 
 
3 sets of 12 x 35
10 x 75
10 x 85
10 x 95
 
       
 
Hammer Curls
   
 
3 sets of 12 x 35
   
       

Ab work should be performed on each day. Your core is very important for basketball player. 2 sets of 50 crunches should be performed along with 2 sets of 25 leg raises. Add another set of each exercise at the mid point of your season.

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.