For basketball players, lifting workouts are necessary in order to perform better and increase their muscular strength, endurance, and flexibility. Considering this fact, here are a couple of weightlifting workouts that would help.
Basketball is a game, wherein you constantly need to make fast movements of the upper as well as lower body. You also have to be strong and flexible enough to perform better and survive in the game for a longer time. Basketball players are usually quite tough and strong. However, increase in strength and endurance would always benefit their performance in the game. So far, the best accepted way of increasing muscular strength and endurance is weightlifting. Lifting weights helps one gain considerable strength and also keeps one in shape. Many workouts have been designed that suit the needs and demands of different games. Basketball is not an exception! Almost all basketball players, be it from the local or the international level, pursue weightlifting, that helps them a lot in performing better.
Weightlifting Workout
There are certain common principles of weightlifting which need to be followed by everyone, including basketball players. Learning the right techniques, lifting sufficient weights, having a trainer's support and guidance, are some general tips. There are some weightlifting tips particularly meant for basketball players. To improve moving speed and increase overall power, plyometric exercises should be performed. Playing basketball involves a lot of lower body movements, such as movements of the legs and hips. Therefore, hip strengthening and leg strengthening exercises should be performed regularly, and be given primary emphasis. Secondary emphasis should be given to the development of the upper body muscles, such as the arms, chest, shoulders, back etc. Repetitions and sets for exercises such as lunges, squats, and sit-ups are very beneficial.
Alternate Workout
These workouts can be done in two different ways. The first is the alternate workout plan, which involves a three-day weightlifting routine for the upper body muscles, and other three for lower body muscles. This constitutes a six/four-day workout with rest on the last day/days of the week.
- Day 1, 3, and 5: 3 - 4 sets with 10 - 12 repetitions of bicep curls, preacher curls, triceps presses, lying barbell extensions, wrist curls for arms. Shoulder press, side lateral presses for shoulders. Bench press and incline bench press for chest and back exercises such as hyper extensions and 1 arm dumbbell row.
- Day 2, 4, and 6: For lower body workout, 4 - 5 sets of lunges, hack squats, leg extensions, hip abduction, hip presses, calf raises, and sit-ups can be done.
Six-day Workout
This is a six-day workout program, that includes an entire body workout, including the upper as well as lower body workout, in a single day. The workout starts with exercises such as hack squats, sit-ups, lunges, leg stretches, and calf raises. This should be the routine in the first half of the workout. The second half must include exercises such as arm muscle building, chest, shoulder, and back exercises, and finally abdominal exercises. You can even perform this workout three times a day, with rest on the alternate days. 4 - 5 sets and 10 - 12 repetitions of each of these exercises are sufficient to serve the main purpose of building strength and flexibility.
You can design different workout plans with the help of your physical trainer, serving your specific needs and demands. But, in the pursuit of developing muscles, see that the main intention of developing strength, endurance, and power is fulfilled properly.
