By: EliteAthleteTraining.com

Basketball Strength Training

Workout #1

Name:
Date:
Weight:

Warm-Up
(6:00 BOSU; up and over, squat, and up & downs)

Pre-Stretch
(focus on hamstrings, hip flexors, calves, and shoulder complex)

Core
Right side pike X 25
Left side pike X 25
Right side reverse twist X 25
Left side reverse twist X 25
2 level crunch X 25
Iron bridge on basketball X 1:00 (MPEG - WMV)

Upper Body

Hammer pullover X 12-15
Pull-ups (w/ negative) X 8-12
DB incline press X 8-12

Basketball manual front raise X 10 (MPEG - WMV)
Basketball alternating push-ups X 1:00 (MPEG - WMV)
Hammer high row X 8-12 (MPEG - WMV)
Hammer rear deltoid X 8-12
Barbell upright row X 20

Barbell standing press X 20
Barbell curl X 20
Dumbbell push-up / one arm row X 2:00

Manual tricep extension*

* Shown with dumbbell.

Lower Body

Hammer leg press X 15-20

Core board wall-sit X 2:00 (MPEG - WMV)
Step-ups w/ basketball X 2:00
Strive leg curl X 8-12
Plyo lunges X 20 X 3
Calf raise X 20-25

Workout #2

Name:
Date:
Weight:

Warm-Up
(6:00 BOSU; up and over, squat, and up & downs)

Pre-Stretch
(focus on hamstrings, hip flexors, calves, and shoulder complex)

Core
Medicine ball twists X 25 each way
Stability ball plank X 1:00

Upper Body

DB shrug X 15-20
DB lateral raise w/shrug X 8-12 (MPEG - WMV)
BB seated front raise X 8-12

REPEAT
Pull-ups X 30 (10 each grip)
Hammer decline X 8-12 (MPEG - WMV)
Hammer incline X 8-12 (MPEG - WMV)

REPEAT
Hammer pullover X 8-12
Hanging row w/stability ball X 20 (MPEG - WMV)
Cable preacher curl X 8-12

Walking press X 2 laps (MPEG - WMV)

Lower Body

Hammer leg press X 15-20

BOSU wall-sit X 2:00 (MPEG - WMV)
Step-ups w/ medicine ball X 2:00
Strive leg curl X 8-12
Plyo lunges X :20 X 3
Calf raise X 20-25

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