Question: I chose not to play basketball this summer in order to train to be a better athlete. Powerlifters and bodybuilders at my gym Have suggested some routines but I am not trying get big just for the sake of being bigger. I need to be a better athlete. Any suggestions?
Answer: Your instincts are correct about training as a powerlifter or bodybuilder. While there are exercises that you need to use from both of these distinctive styles of training, neither provides the complete sets of exercises you need to play more explosively on the court and above the rim.
We are working with the BCA basketball team this summer and have designed a training schedule for them that would suit your needs. To maximize their training time this summer while allowing them time to work on skills as well, without compromising all their time, they will follow a 2 days per week followed by a 3 days per week schedule.
- Each routine begins with different core combinations like Dumbbell Bicycle Crunch combined with Battle Ropes.
- Then they train one exercise each for chest and back.
- We always work hamstrings and a major leg movement.
- Then it gets harder with a functional training circuits consisting of four or five exercises for three cycles. The finish is done with shoulders, biceps and triceps and one last core exercise. They choose a different routine each time they train and the routines change each week.
- It makes the training extremely challenging for the cardio/pulmonary system because of the pace for the workouts.
- It builds strength because of the powerlifting exercises used.
- It builds muscle endurance through the combinations and extended sets like bodybuilders
- and explosive power from the plyometric exercises used in the training.
- They also enjoy team building during this because they suffer together, get better individually and as a team.
- Train for your game.
God bless and keep training,