Lifting Workouts for Basketball

Basketball is a game wherein you constantly need to make fast movements of the upper as well as lower body. You also have to be strong and flexible enough to perform better, and survive in the game for a longer time. Basketball players are originally quite tough and strong, however, increase in strength and endurance would always benefit their performance in the game. So far, the best accepted way of increasing muscular strength and endurance, is weightlifting. Lifting weights help you gain considerable strength in your body and also keep you in shape. In recent times, experts from most of the sport activities have been insisting and recommending their respective players to indulge into weightlifting. Also many workouts have been designed, which suit the needs and demands of the game. Basketball is not an exception to it! Almost all the basketball players, be it from the local or the international level, pursue weightlifting, that helps them a lot in performing better. In the text below, I have given some tips on performing lifting workouts for basketball and also provided models for the same.

Weightlifting Workouts for Basketball Players

There are certain common principles of weightlifting, which need to be followed by everyone, including basketball players. Learning the right techniques, lifting sufficient weights, having the trainer's support and guidance, are some general tips. However, there are some weightlifting tips, particularly meant for the basketball players. To improve moving speed and increase overall power, plyometric exercises should be performed. Playing basketball involves a lot of lower body movements such as movements of legs and hips. Therefore, hip strengthening and leg strengthening exercises should be performed regularly and be given primary emphasis. Secondary emphasis should be given to the development of upper body muscles such as, arms, chest, shoulders, back etc. Repetitions and sets for exercises such as lunges, squats, sit ups should be more than, exercises meant for upper body workouts.

Alternate Workouts Plan

These workouts can be done in two different ways. The first is the alternate workout plan, which involves three day weightlifting routine for upper body muscles and other three for lower body muscles. This constitutes a six/four day workout with rest on the last day/days of the week. Both of these weightlifting routines are given below.

• Day 1, 3 and 5: 3-4 sets with 10-12 repetitions of bicep curls, preacher curls, triceps presses, lying barbell extensions, wrist curls for arms. Shoulder press, side lateral presses for shoulders. Bench press and incline bench press for chest and back exercises such as hyper extensions and 1 arm dumbbell row.
• Day 2, 4 and 6: For lower body workout, 4-5 sets of lunges, hack squats, leg extensions, hip abduction, hip presses, calf raises and sit ups can be done.

Six-day Workouts Plan

This is a six day workout program, that includes, the entire body workout, including upper as well as lower body workout, in a single day. The workout starts with exercises such as hack squats, sit ups, lunges, leg stretches, calf raises. This should be the routine in your first half of your workout. The second half must include exercises such as arm muscle building exercises, chest, shoulder and back exercises and finally abdominal exercises. You can even perform this workout, three times a day, with rest on the alternate days. 4-5 sets and 10-12 repetitions of each of this exercise are sufficient to serve the main purpose of building strength and flexibility.

You can design different workout plans with the help of your physical trainer, serving your specific needs and demands. But, in the pursuit of developing muscles, see that the main intention of developing strength, endurance and power is fulfilled properly.