Hi well my basketball offseason has started and i decided to put a weight training routine together looking up at alot of articles by ct, king, defranco and many others.
I plan on lifting 3x a week 1 day Hip Dominat, 1 day Quad Dominant, and 1 Day Upper Body.
Im going to be switching up the styles of lifting and the variation of the exercises so i wont get bored. For some who might ask i already have a basketball routine ready and i was even lucky enough to get a retired basketball coach to help me with my skills. Not to mention for free lol
Onto my routine
Phase 1 Connective/ Extension Tissues Stretching and Adding Mass Also Perfecting Technique
Duration 4 weeks Then 1 rest week.
Monday - Lower Body Training
Full Squat 3 x 12,10,8 reps
Hamstring Extension 3x 10 reps
Hip Flexor Extension 3x 12 reps
Reverse Hyperextensions 3x 10 reps
Wednesday- Upper Body
Swiss Ball Dumbbell Bench 3x Max Reps
Kneeling Dumbbell Row 3 sets 12 reps
Chin and Dips Supersets 3x Max reps Bodyweight
Vertical Jump Shoulder Up 3 sets 12, 10, and 8 reps
Friday- Whole Body Workout
Full Squat 3 sets 8 reps
Walking Lunges 2 sets 15 reps
Feet on Swiss Ball Pushups 3x max Reps
Reverse Hyper Extensions 3x 10 reps