Got some bad news. There is a big difference between basketball weight training and weight training to see how big you can get. When done correctly, basketball weight training will make you a better player, but it probably won’t give you the biggest biceps at the beach!
If you are really interested in improving your body so that you can be a better basketball player, here are some weight training tips for you. You will become a better basketball player by following them, but aren’t going to win any body building contests.
The objective of a basketball weight training program is not to see how much you can bench by lifting heavier and heavier weights during each workout. Your objective should be to work to develop your ability to quickly summon explosive power. To achieve the explosiveness that will help make you a better basketball player takes more than just lifting the heaviest weights you can work up to.
A basketball-specific weight training program will help you in the following areas of your game:
- Reduce your risk of injury. It is not possible to eliminate the risk of injuries completely. But by strengthening your joints and tendons, you will reduce the risk.
- The Acceleration and speed that you are able to move about the court with.
- Your shooting range on three point shots
- The ability to snap quick and accurate passes to teammates.
- Your ability to wrestle rebounds away from your opponent.
- Your vertical jump and your ability to jump quickly. Many times in basketball, rebounding comes down to who can get off the floor the quickest and back after the ball.
- Protecting the ball when the defense is being physical with you, but are not being called for fouls.
- Being able to play at a high level of performance for more minutes each game.
There are three main areas that your basketball weight training programs should target.
1) Strength. The measure of your muscular strength is the amount of weight that our muscles can move, irrespective of the amount of time it takes you to make that lift. For example, the maximum weight you can bench press measures your strength. It might take you 10 seconds to make the lift, but you are measuring the max. that you can lift, not the speed.
2) Power. Power is a combination of your muscular strength with how quickly you can move or make the lift. An example of a power exercise program is Plyometrics. You need to have strength and be able to jump quickly, land and jump quickly again.
3) Endurance. Your ability to maintain your highest levels of strength, power, quickness, and speed without becoming fatigued.
It is very important that you stick to the following guidelines before you do any weight training for basketball. When conducted properly, a lifting program can make you a much more dynamic athlete. When it is not done properly, it can cause serious injury
- Consult your basketball coach or a professional sports performance coach to help you design a program that will meet your goals while reducing the chance of injuring yourself.
- Always lift with at least one other person. That person will be your spotter and help to push you to stay with your program when you might be tempted to quit
- Always follow the warm-up, stretching, and warm down routines prescribed by your coach. They are in place to prepare your body for maximum exertion and to avoid injury.
- Rest is a crucial component of every type of training program. Stick to the days of rest in between workouts to allow your muscles time to rejuvenate. Also, taking weeks off at a time or reducing the intensity of your workouts for two or three weeks is a needed part of the training cycle.
A basketball weight training program can help you be quicker, stronger, and last longer without having to come out of the game to rest. It can help you be a quicker leaper which will help you in many ways. The process of building strength, explosive power, and muscular endurance does not happen overnight.
You must develop a long term plan for how to lift, what lifts to use, and how often to workout will determine whether or not you reach your goals. Then, the question is, do you have the discipline it takes to stick to your plan when distractions, soreness, fatigue, and other activities you might like to do get in the way? That is what will ultimately determine your success.