introduction to the weight room for basketball players
(0-2 years experience)
Objective
This program is used to establish aerobic base, strength base and ligament/tendon strength for injury prevention. It is a program used to teach beginners to be familiar in the weight room. Considering that general strength training has a direct correlation to improving sports performance at a younger age, it should be started towards the beginning of high school. Note that once athletes have enough strength and begin reaching high levels of experience in the weight room, they should transition to specialized strength training exercises.
Directions
Do each exercise for 20-30 reps, or until your form starts breaking down, then stop immediately. This includes all exercises except Olympic lifts, those should be 2 sets of 5 reps. If you get to 20 or more reps for an exercise then the following workout you should increase your weight (load). If you get to 30 reps of an exercise then you can stop and the next workout you should definitely add more weight (cause 30 reps means that the exercise was too simple). You should choose exercises that cover all of your major joints and major muscle groups of the body. Once you start getting the hang of the workouts, you should perform 20-25 exercises and this should typically take 1 hour in the weight room.
Who is this for?
This program is ideal for people first starting out in the weight room 0-2 years of weight training age. Typically players that are at the high school level and a little bit into college as well. However, keep in mind to take things slowly and build up to 20 reps for youngsters that have never lifted before.
The benefits of the Program
1. Intensity in this program is lower than other programs. However, it's high enough to elicit positive adaptation (supercompensation) for strength, mass & muscular endurance.
2. Allows you to do more exercises, improving more muscles/joints and range of motion.
3. Uses more reps, which is more suitable for better learning of new exercises.
4. There's a greater increase in the number of the capillaries in the muscles and joints.
5. More muscular endurance development.
6. Greater ligament and tendon strength development.
7. Better for execution of more effective exercise technique.
8. Best suited for strengthening the major and minor muscles and joints of the body.
9. Athletes are less susceptible to injury.
10. There's more training time available for development of other physical and technical qualities, since the workouts are 1hr. max
11. Is more effective in correcting and adjusting skill technique.
12. More effective in rehabilitation after the athlete has sustained an injury.
13. Amount of strength gained in younger/HS athletes is greater than the amount of strength gained in high-intensity programs. (it's been found that strength training programs used for high-level athletes are actually detrimental to low-level athletes & vice versa)
14. Athletes and fitness participants do not experience the soreness and pain typically associated with a high-intensity program when first starting.
15. Better suited for the initial development of speed & explosive power.
View the workout here with sets & reps:
https://bit.ly/bball-intro-to-weights-spreadsheet
View the workout tracker in regards to this workout:
https://bit.ly/bball-intro-to-weights-workout-tracker
View the playlist that correlates to this workout: