Off-season Strength and Conditioning Program for Basketball Players
The off season has begun for some of our basketball players. Because the majority of them lifted with us during the season, we really didn’t feel the need to use a volume-based periodization approach. Plus, we’ve never really been fans of block periodization. We prefer varying the training qualities in EACH workout rather than in each phase.
The athletes received 1 week off. Because these are lower level athletes, we gave them less time off. Their season isn’t as demanding as an NBA or college schedule. If the player had any injuries during the season, we address each athlete individually, and added the corrective exercises work in their warm-up.
Day 1: Trap Bar Deadlift Emphasis
Ladder Warmup – Linear
Quick Feet, Shuffle Wide and Stick, Stack Out, In-In-Out
Wall Ankle Mobs, KB Goblet Squat, KB Halos, KB Windmills, KB Swings, Linear/Lateral/Transverse Med Ball Lunge, Bench T-Spine Ext, Lying T-Spine Windmills, Low Pogos, High Pogos
Lateral Band Walk, Cook Hip Lift, Band Pull Aparts
A1) 1-Arm Db Snatch 3×3
A2) 2 foot Linear Hurdle Jump 3×3
A1) Trap Bar Deadlift – Wendler’s 5/3/1
A2) RKC style Front Plank 3×40 seconds
B1) 1 Leg Cable Press 3×6-8
B2) DB Split Squat using hurdle for vertical tibia 3×6-8
B3) Cable Chop in Lunge Position 3×6-8
Sled Pulls 5×1
The gym was extremely busy that night so we didn’t finish the 3rd set of the “B” exercises in the strength portion as well as the sled pulls.