8-week bodyweight strength program€¦ · gym are over. it is important you participate in a truly...

8-Week Bodyweight

Strength Program

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Stronger Team, LLC 8-WEEK BODYWEIGHT STRENGTH PROGRAM FOR BASKETBALL PLAYERS

© 2013 Stronger Team | All Rights Reserved 1

Introduction

Congratulations on taking an important step in maximizing your potential for success on the basketball court. Your effort and dedication, combined with the information in this program, will help you implement a sound and productive strength program – without any equipment!

The importance of strength is quite evident in the sport of basketball. The days of just playing pick-up at the gym are over. It is important you participate in a truly comprehensive strength program to improve your performance on the court. And the best part is, you can do that without actually using weights!

The central purpose of this training program is to decrease the occurrence of injury. Basketball is a physically demanding, contact sport. Making the muscles, ligaments, and tendons of your body stronger will lessen the chance and/or severity of an injury (such as a pulled groin or ankle sprain), and keep you on the court where you belong. In addition, a properly implemented training program can improve your overall performance. You will be able to run faster, jump higher, and box out stronger! You will be able to perform your basketball skills at a higher level, with more efficiency, and for longer periods before the onset of fatigue.

The goal of this program is to provide a day-by-day, safe, efficient, and productive bodyweight strength program for players and teams of all levels. Both male and female players, ages 13 and older, can utilize the principles and guidelines in this program.

Warm-Up

Prior to beginning these workouts, it is important to go through a proper warm-up to reduce the chance of injury. Don’t confuse warming up with stretching, as they are two completely separate activities. The warm-up will consist of low intensity movements that involve most of the muscles in the body. The goal of the warm-up is to raise the body’s core temperature a few degrees in order to increase blood flow to the muscles and loosen up the joints. This will help prepare the body and mind for the workout to follow. The warm-up won’t take very long, but is very important.

Dynamic Flexibility

Dynamic flexibility is the superior way to prepare, as it is more effective, focused, and productive than sitting and stretching. The dynamic flexibility exercises in this program will increase your active range of motion. Given that the workout is going to consist of dynamic movements, it is important to prepare the body in a similar manner. These exercises help with coordination and gross motor skills. These traits are invaluable with younger athletes who are still learning how to control their bodies in space.

Pre-Hab

Re-hab, or rehabilitation, is a series of exercises done after a player is injured, in an effort to get them back in playing condition. Therefore, pre-hab, is a term coined to describe a series of exercises done beforehand, as a proactive means to reduce the occurrence and severity of an injury. This is accomplished by strengthening specific muscle groups and joints. The ankle is the single most injured area for basketball players. Ankle sprains can happen from landing on another player’s foot or having it roll over during a sharp cut. A severe ankle sprain can debilitate a player for several months. This program includes a series of pre-hab exercises to strengthen the ankle and foot.



Core Training

The core consists of everything from the armpits to the kneecaps. This includes the abdominals, low back, obliques, hips, and glutes (butt). The core is the center of all movement. A strong core will help prevent hip and lower back injuries (which are especially common among taller players), as well as enhance performance (such as improving a player’s vertical jump and lateral movement). We have selected core exercises that train the core in all three planes of motion as well as from a variety of angles.

Strength Training

Safety, time efficiency, and intensity are the backbone of this training program. The main focus is to facilitate improvement in muscular strength and potential for power without the use of standard equipment. The stronger a player is the more force they can produce. The more force they can produce, the higher they can jump and the faster they can run.

Our goal is to minimize risk within the training atmosphere. We have chosen the safest exercises available but still recommend that all workouts are properly supervised. Players should always use perfect technique to get the most out of each exercise. Additionally, players should perform every movement in a controlled manner.

Time is a precious commodity. Therefore, the goal of this strength program is to get the best results possible in the shortest amount of time. Why should you spend ten hours per week strength training if you can attain equal results in just three hours per week? Those additional seven hours would be better invested on fundamentals! We have chosen to use a limited number of sets and exercises during each workout, while minimizing rest intervals to induce an overall conditioning effect.

Intensity is the most important controllable factor in determining results. Below a certain level of intensity, strength training will have very little benefit. Intensity is the level of effort exerted by the player. If a player is capable of doing 10 pull-ups and they only do 8, the exercise was clearly not as intense as it could have been. Therefore, it is recommended each set is taken close to the point of momentary muscular fatigue; the point at which no additional reps can be safely completed because the exercise becomes so challenging.

Age

A person’s chronological age does not always mirror their physical and mental maturity. Some 10 year olds look 16 and some 16 year olds look 10! We recommend you get the approval of a qualified professional before beginning this program. However, we are confident this bodyweight program is appropriate for most players ages 13 and older.

Rest

We recommend you rest as long as necessary in between sets. Initially this may be 2-3 minutes, but over time, as you get in better shape, you will be able to reduce your rest to 30-40 seconds.



Workout Schedule

This 8-week program was designed to be flexible in regards to scheduling the weekly workouts as we know everyone’s situation is slightly different. It is to be performed twice a week (there is a Day 1 and Day 2 workout) on non-consecutive days. It can be performed before or after skill workouts or practice.

IMPORTANT: This training program only addresses the strength portion of your program. Agility, conditioning, skill work (ball handling and shooting in particular) and playing are also important parts of a player’s development. No matter how strong a player is, if they can’t shoot, dribble, pass, rebound or defend - they won’t have much success on the court!



Workout: Month 1 - Day 1

Activity Week 1 Week 2 Week 3 Week 4

Warm-Up

Dynamic Flexibility: Knee Hugs, Quad Stretch, Standing Groin Stretch, Horizontal Leg Swings, Inchworm, Overhead Forward Lunge, Over the Fence

Bodyweight Squat Series (normal, wide, split, narrow) 5 reps of each 5 reps of each 5 reps of each 5 reps of each

Push-Up Series (normal, wide, split, narrow) 3 reps of each 3 reps of each 3 reps of each 3 reps of each

Crab Position Hip Raises 10 reps 10 reps 10 reps 10 reps

Push-Up Core Series (3 moves) 5 reps of each 5 reps of each 5 reps of each 5 reps of each

Resistance Training

Weeks 1 and 2: Perform 3 rounds of each exercise consecutively. Rest 1 minute in between sets. Weeks 3 and 4: Perform 4 rounds of each exercise consecutively. Rest 30 seconds in between sets.

1A) Prisoner Squats 10 reps 15 reps 15 reps 20 reps

1B) Push-Ups 10 reps 15 reps 15 reps 20 reps

1C) Chin-Ups (or negatives) 5-10 reps Increase 1-2 reps Increase 1-2 reps Increase 1-2 reps

Weeks 1 and 2: Perform 2 rounds of each exercise consecutively. Rest 1 minute in between sets. Weeks 3 and 4: Perform 3 rounds of each exercise consecutively. Rest 30 seconds in between sets.

2A) Lateral Step-Ups 10 reps each leg 15 reps each leg 15 reps each leg 20 reps each leg

2B) Dips (or negatives) 5-10 reps Increase 1-2 reps Increase 1-2 reps Increase 1-2 reps

2C) Inverted Row 8-10 reps 10-12 reps 10-12 reps 12-15 reps





Warm-Up

Dynamic Flexibility: Quad Stretch, Frankenstein March, Shin Grabs, Side to Side Lunges, Low Lunges, Hip Circles, Pointers

Bodyweight Squat Series (normal, wide, split, narrow) 5 reps of each 5 reps of each 5 reps of each 5 reps of each

Push-Up Series (normal, wide, split, narrow) 3 reps of each 3 reps of each 3 reps of each 3 reps of each

Crab Position Hip Raises 10 reps 10 reps 10 reps 10 reps

Push-Up Core Series (3 moves) 5 reps of each 5 reps of each 5 reps of each 5 reps of each

Resistance Training

Weeks 1 and 2: Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises. Weeks 3 and 4: Perform 3 Rounds. Rest 15-30 seconds between exercises.

1A) Split Squats 8 reps 10 reps 8 reps 10 reps

1B) Push-Up Wall Walk 1-3 reps Increase by 1 rep Increase by 1 rep Increase by 1 rep



2A) Lateral Squats 8 reps 10 reps 8 reps 10 reps

2B) Pull-Ups (or negatives) 4-8 reps Increase by 1-2 reps 4-8 reps Increase by 1-2 reps

2C) Basketball Push-Ups (1 ball) 10 reps 12 reps 10 reps 12 reps


3A) 135 Degree Squats 8 reps 10 reps 8 reps 10 reps

3B) Crawling (forward and backwards) 30 seconds 45 seconds 30 seconds 45 seconds



Workout: Month 2- Day 1


Warm-Up

Dynamic Flexibility: Knee Hugs, Quad Stretch, Standing Groin Stretch, Horizontal Leg Swings, Inchworm, Overhead Forward Lunge, Over the Fence

Bodyweight Squat Series (normal, wide, split, narrow) 5 reps of each 8 reps of each 2 sets of 5 reps of

each 2 sets of 8 reps of each

Push-Up Series (normal, wide, split, narrow) 3 reps of each 5 reps of each 2 sets of 3 reps of each 2 sets of 5 reps of

each

Crab Position Single Leg Hip Raises (each leg) 10 reps 15 reps 2 sets of10 reps 2 sets of 15 reps

Push-Up Core Series (3 moves) 5 reps each hand 8 reps each hand 2 sets of 5 reps each hand 2 sets of 8 reps each

rand

Resistance Training


1A) Split Squat (foot on bench) 8 reps 10 reps 8 reps 10 reps

1B) Basketball Push-Ups (2 ball) 10-15 reps 15-20 reps 10-15 reps 15-20 reps

1C) Neutral Grip Pull-Ups (or negatives) 5-10 reps Increase 1-2 reps Increase 1-2 reps Increase 1-2 reps


2A) Crossover Step-Ups (each leg) 10 reps 15 reps 10 reps 15 reps

2B) Rotational Push-Ups (each side) 5-10 reps Increase 1-2 reps Increase 1-2 reps Increase 1-2 reps






Warm-Up

Dynamic Flexibility: Quad Stretch, Frankenstein March, Shin Grabs, Side to Side Lunges, Low Lunges, Hip Circles, Pointers

Bodyweight Squat Series (normal, wide, split, narrow) 5 reps of each 8 reps of each 2 sets of 5 reps of

each 2 sets of 8 reps of each

Push-Up Series (normal, wide, split, narrow) 3 reps of each 5 reps of each 2 sets of 3 reps of each 2 sets of 5 reps of

each

Crab Position Single Leg Hip Raises (each leg) 10 reps 15 reps 2 sets of10 reps 2 sets of 15 reps

Push-Up Core Series (3 moves) 5 reps each hand 8 reps each hand 2 sets of 5 reps each hand 2 sets of 8 reps each

hand

Resistance Training


1A) Forward Lunges 8 reps 10 reps 8 reps 10 reps

1B) Push-Up Wall Walk 1-3 reps Increase by 1 rep Increase by 1 rep Increase by 1 rep

1C) Pull-Ups (or negatives) 4-8 reps Increase by 1-2 reps Increase by 1-2 reps Increase by 1-2 reps


2A) Lateral Lunges 8 reps 10 reps 8 reps 10 reps

2B) Inverted Row 8-10 reps 10-12 reps 8-10 reps 10-12 reps

2C) Basketball Push-Ups (feet on ball) 8 reps 10 reps 8 reps 10 reps


3A) 135 Degree Lunges 8 reps 10 reps 8 reps 10 reps

3B) Lateral Wall Sit 30 seconds 45 seconds 30 seconds 45 seconds

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22

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23

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24

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25

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26

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27

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28

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29

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8-week bodyweight strength program€¦ · gym are over. it is important you participate in a truly...

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