8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
Important No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the author. The exercise information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise technique or regimen, particularly if you have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author nor advertisers of this manual make any warranty of any kind in regard to the content of the information presented and accept no responsibility for its misuse.
Additional Resources For additional basketball specific strength & conditioning resources, please visit: Æ Æ Æ Æ
Stronger Team | Alan Stein’s Blog: http://Blog.StrongerTeam.com Training Products, Guides, Workouts, Programs: http://Shop.StrongerTeam.com Stronger Team Information, Schedules, Articles, Services: http://www.StrongerTeam.com Free Training Videos: http://www.youtube.com/StrongerTeamDotCom
Authors Alan Stein Blair O’Donovan Steve Tikoian
© 2010 Stronger Team, LLC | All Rights Reserved
Stronger Team, LLC
8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
Introduction Congratulations on taking an important step in maximizing your potential for success on the basketball court. Your effort and dedication, combined with the information in this program, will help you implement a sound and productive upper body strength program. This program was designed to be done in conjunction with our 8 Week ACL Injury Prevention Program. The importance of strength is quite evident in the sport of basketball. The days of just playing pick-up at the gym are over. It is important to participate in a truly comprehensive strength training program in order to improve performance on the court. Your strength training program lays the foundation for your success. The central purpose of this training program is to decrease the occurrence of injury. Basketball is very physically demanding and is most certainly a contact sport. Making the muscles, ligaments, and tendons of the body stronger will lessen the chance and/or severity of an injury (such as a pulled groin or rolled ankle), and keep a player on the court where they belong. In addition, a properly implemented training program can improve overall performance. A player will be able to run faster, jump higher, and box out stronger! Therefore, they will be able to perform their basketball skills at a higher level, with more efficiency, and perform them for longer (without the onset of fatigue). The goal of this program is to provide a day-by-day, safe, efficient, and productive upper body strength training program for players and teams of all levels. Both male and female players, ages 13 and older, can utilize the principles and guidelines in this program. IMPORTANT: For any exercises listed with a number and a letter (1A: Dumbbell Row and 1B: Dumbbell Bench Press), these exercises are to be performed in a superset fashion. Perform one set of 1A: Dumbbell Row, then move immediately to 1B: Dumbbell Bench Press. Move back and forth until the prescribed number of sets and repetitions are complete.
Warm-up Prior to beginning these workouts, it is important to go through a proper warm-up to reduce the chance of injury. Don’t confuse warming up with stretching, as they are two completely separate activities. The warm-up will consist of low intensity movements that involve most of the muscles in the body. The goal of the warm-up is to raise the body’s core temperature a few degrees in order to increase blood flow to the muscles and loosen up the joints. This will help prepare the body and mind for the workout to follow. The warm-up won’t take very long, but is very important.
Dynamic Flexibility Dynamic flexibility is the superior way to prepare, as it is more effective, focused, and productive than sitting and stretching. This dynamic flexibility exercises in this program will increase your active range of motion. There are several benefits to performing dynamic movements over a more traditional “sit and stretch” routine. First, by continuing to move, you ensure the body and muscles stay warm throughout this process. Many players will lose the 2-3 degree increase in core temperature by sitting and stretching for 10-15 minutes. Dynamic flexibility, when performed appropriately, prepares the muscles and joints in a more specific manner than static stretching. Given that the workout is going to consist of dynamic movements – it is important to prepare the body in a similar manner. These dynamic flexibility exercises also help with coordination, motor skills, and the ability to jumpstart the central nervous system. These traits are invaluable with younger athletes © 2010 Stronger Team | All Rights Reserved
1
Stronger Team, LLC
8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
who are still learning how to control their bodies in space. For more in depth information on flexibility, we recommend the Pre / Post Practice Stretches PDF available at Shop.StrongerTeam.com.
Pre-Hab Re-hab, or rehabilitation, is a series of exercises done after a player is injured, in an effort to get them back in playing condition. Therefore, pre-hab, is a term coined to describe a series of exercises done before a player may be injured, as a proactive means to reduce the risk and overall severity of an injury. This is done by strengthening specific muscle groups and joints. The ankle is the single most injured area for basketball players. Ankle sprains can happen from landing on another player’s foot or having it roll over during a sharp cut. A severe ankle sprain can debilitate a player for several months. This program includes a series of prehab exercises to strengthen the ankle and foot.
Strength Training Safety, time efficiency, and intensity are the backbone of this training program. Our main focus is to facilitate improvement in muscular strength and potential for power. By making the tendons, ligaments, and muscles of the body stronger, you will decrease the likelihood of sustaining an injury. Further, you will improve performance on the court. The stronger a player is the more force they can produce. The more force they can produce, the higher they can jump and the faster they can run. Our goal is to minimize risk within the training atmosphere. We have chosen the safest exercises available but still recommend that all workouts are properly supervised (we recommend the use of a spotter for a majority of the exercises). Players should always perfect exercise technique and form prior to utilizing additional resistance or weight. Additionally, players should perform every movement in a slow, controlled, and deliberate fashion, with special emphasis focused on the lower portion of each lift. Lastly, players should work within the prescribed rep ranges and avoid maxing out (seeing how much weight can be lifted in one repetition), as these practices can be very dangerous. Time is a precious commodity. Therefore, the goal of this strength program is to get the best results possible in the shortest amount of time. Why should you spend ten hours per week strength training if you can attain equal results in just three hours per week? Those seven hours would be better invested in working on fundamentals! We have chosen to use a limited number of sets and exercises during each workout, while minimizing rest intervals to induce an overall conditioning effect. This will make each workout brief, but intense! Intensity is the most important controllable factor in determining results. Below a certain level of intensity, strength training will have very little benefit. Intensity is the level of effort exerted by the player. If a player is capable of lifting 100 pounds 15 times and they stop at 10, the exercise was clearly not as intense as it could have been. Therefore, it is recommended each set is taken close to the point of momentary muscular fatigue; the point at which no additional reps can be safely completed because the exercise becomes so challenging. If the weight has been selected correctly, the player will reach muscular fatigue within the provided rep range. Progression is another vital component. You should consistently attempt to lift more weight and/or do more reps with each workout. If a player can lift 100 pounds 15 times one day, yet they are still lifting the same 100 pounds 15 times three months later, then they haven’t become any stronger. The best way to monitor progress is to record all workout data on the workout cards provided.
© 2010 Stronger Team | All Rights Reserved
2
Stronger Team, LLC
8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
Age A person’s chronological age does not always mirror their physical and mental maturity. Some 12 year olds look 22 and some 22 year olds look 12! So regarding a specific players’ individual readiness to participate in this comprehensive strength program, we recommend you get the approval of a qualified professional. However, for the most part, we are very confident this program is appropriate for a majority of players ages 13 and older. If a player is 13 or 14, we encourage them to make two slight modifications to the workout program: Only do 1 set of each of the plyometric exercises listed. Perform 12-15 reps for all strength exercises; regardless of what is listed. For all players age 15 and older, you can follow the program exactly as it is designed.
Weight Selecting the appropriate weight or resistance is integral to the success of this program. It will take a little bit of trial and error. When choosing a weight, we highly recommend you take a conservative approach and would prefer you pick a weight that is too light as opposed to too heavy. You can easily increase if necessary! You should record each exercise in the charts provided as weight x reps (85 x 12 means 85 lbs. for 12 reps). Ideally, we recommend you take each exercise to the point when the exercise becomes very challenging. This is the point at which you are having trouble completing reps with good form. Please use good judgment when deciding this and always use a spotter. For example, let’s say a player could only perform 10 reps at 145 lbs on the bench press, before reaching muscle fatigue. As long as 10 falls within the prescribed rep range, that is an appropriate weight. However, if the rep range was 12-15, then 145 lbs. was too heavy. But let’s assume the rep range was 10-12, making 145 lbs. the perfect weight. As soon as they can perform 12 reps at that weight, the weight should be increased by 5 lbs. for the following workout. If they don’t complete 12 reps (as in this example they only did 10), then they are to use the same weight each successive workout until they can.
Rest During the strength portion of this program, we recommend you rest as long as you feel necessary in between each set and exercise. Initially this may be as much as 2-3 minutes, but over time, as you get in better basketball shape, you will be able to reduce your rest to :30-:45. Ideally you rest intervals will continue to get shorter as the season approaches. This “metabolic” conditioning will help you on the court! IMPORTANT: This training program only addresses the upper body strength training portion of your program. Lower body strength work, plyometrics, conditioning, skill work (ball handling and shooting in particular) and organized, structured, and supervised pick-up games are the most important portion of player development. No matter how strong or fit a player is, if they can’t shoot, dribble, pass, rebound or defend….they won’t have much success on the court!
© 2010 Stronger Team | All Rights Reserved
3
Cool-Down
Finisher
Resistance Training
Warm-up
Activity
1 Set of 10-12 Reps
3B: Dumbbell Pushup Row
30 Seconds Each
Time or Distance:
1 Set of 10-12 Reps
© 2010 Stronger Team | All Rights Reserved
Foam Roll (Chest, Back, Shoulders)
1 Arm DB Farmers Walk
4B: Dumbbell Biceps Curl
2 Sets of 10 Reps
1 Set of 10-12 Reps
3A: Dumbbell Rear Delt Raises
4A: Cable Twist
2 Sets of 8-10 Reps
2B: Dumbbell Overhead Press
2 Sets of 8-10 Reps
3 Sets of 10-12 Reps
1B: Dumbbell Bench Press: Warm-Up 1st Set (50% Weight X 5-6 Reps)
2A: Standing Cable Row (Each Arm)
3 Sets of 10-12 Reps
1A: Pullups or Pulldown: Warm-Up 1st Set (50% Weight X 5-6 Reps)
30 Seconds Each
Week 1
2 Sets of 10-12 Reps 2 Sets of 10 Reps 1 Set of 10-12 Reps
" " "
"
30 Seconds Each
Time or Distance:
2 Sets of 10-12 Reps
"
"
2 Sets of 8-10 Reps
2 Sets of 8-10 Reps
" "
3 Sets of 8-10 Reps
3 Sets of 8-10 Reps
"
"
30 Seconds Each
Week 2
Workout: Month 1 - Day 1
8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
Foam Roll (Chest, Back, Shoulders)
Stronger Team, LLC
"
"
"
"
"
"
"
"
"
"
"
!
4
30 Seconds Each
Time or Distance:
1 Set of 8-10 Reps
2 Sets of 8 Reps
2 Sets of 8-10 Reps
2 Sets of 8-10 Reps
2 Sets of 6-8 Reps
2 Sets of 6-8 Reps
3 Sets of 6-8 Reps
3 Sets of 6-8 Reps
30 Seconds Each
Week 3
"
"
"
"
"
"
"
"
"
"
"
!
30 Seconds Each
Time or Distance:
1 Set of 8-10 Reps
2 Sets of 8 Reps
1 Set of 8-10 Reps
1 Set of 8-10 Reps
2 Sets of 6-8 Reps
2 Sets of 6-8 Reps
3 Sets of 4-6 Reps
3 Sets of 4-6 Reps
30 Seconds Each
Week 4
"
"
"
"
"
"
"
"
"
"
"
!
Cool-Down
Finisher
Resistance Training
Warm-up
2 Sets of 10-12 Reps 2 Sets of 10-12 Reps 2 Sets of 6 Reps
3B: Cable Face Pulls
4A: Basketball Pushups (2 Ball)
4B: Renegade Rows (Each Arm)
30 Seconds Each
© 2010 Stronger Team | All Rights Reserved
Foam Roll (Chest, Back, Shoulders)
Time:
2 Sets of 10-12 Reps
3A: Dumbbell Lateral Raises
Pullup Hang (Grip)
2 Sets of 8-10 Reps
2 Sets of 8-10 Reps
2A: Dips
2B: Underhand Pulldown
3 Sets of 8-10 Reps
1B: Inverted Row
3 Sets of 6-8 Reps
1: Barbell Incline: Warm-Up 1st Set (50% Weight X 5-6 Reps)
Week 1 30 Seconds Each
Activity
2 Sets of 10-12 Reps 2 Sets of 10-12 Reps 2 Sets of 6 Reps Time:
" " " " 30 Seconds Each
2 Sets of 10-12 Reps
"
"
2 Sets of 8-10 Reps
2 Sets of 8-10 Reps
" "
3 Sets of 8-10 Reps
3 Sets of 6-8 Reps
"
"
30 Seconds Each
Week 2
Workout: Month 1 – Day 2
8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
Foam Roll (Chest, Back, Shoulders)
Stronger Team, LLC
"
"
"
"
"
"
"
"
"
"
"
!
5
30 Seconds Each
Time:
2 Sets of 8 Reps
2 Sets of 12-15 Reps
2 Sets of 12-15 Reps
2 Sets of 8-10 Reps
3 Sets of 6-8 Reps
2 Sets of 6-8 Reps
3 Sets of 10-12 Reps
3 Sets of 4-6 Reps
30 Seconds Each
Week 3
"
"
"
"
"
"
"
"
"
"
"
!
30 Seconds Each
Time:
2 Sets of 8 Reps
2 Sets of 12-15 Reps
2 Sets of 12-15 Reps
2 Sets of 10-12 Reps
3 Sets of 6-8 Reps
2 Sets of 6-8 Reps
3 Sets of 10-12 Reps
3 Sets of 4-6 Reps
30 Seconds Each
Week 4
"
"
"
"
"
"
"
"
"
"
"
!
Cool-Down
Finisher
Resistance Training
Warm-Up
1 Set of 10 Reps
4: Medicine Ball Overhead Side Slams (Each Side)
30 Seconds Each
© 2010 Stronger Team | All Rights Reserved
Foam Roll (Chest, Back, Shoulders)
Time or Distance:
1 Set of Max Reps
3B: Basketball Pushups (1 Ball)
Dumbbell Farmers Walk
2 Sets of 10-12 Reps
2 Sets of 8-10 Reps
3A: Dumbbell Rear Delt Raises
2B: Straight Arm Pulldown
2 Sets of 8-10 Reps
3 Sets of 6-8 Reps
1B: Dumbbell Row (Each Arm)
2A: Barbell Incline Press
3 Sets of 6-8 Reps
1A: 1 Arm Dumbbell Overhead Press: WarmUp 1st Set (50% Weight X 5-6 Reps)
Week 1 30 Seconds Each
Activity
"
"
30 Seconds Each
Time or Distance:
1 Set of 12 Reps
1 Set of Max Reps
" "!
2 Sets of 10-12 Reps
"
2 Sets of 8-10 Reps
" 2 Sets of 8-10 Reps
3 Sets of 6-8 Reps
"
"
3 Sets of 6-8 Reps
30 Seconds Each
"
"!
Week 2
Workout: Month 2 - Day 1
8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
Foam Roll (Chest, Back, Shoulders)
Stronger Team, LLC
"
"
"!
"
"
"
"
"
"
"!
!
6
30 Seconds Each
Time or Distance:
2 Sets of 8 Reps
2 Sets of Max Reps
2 Sets of 8-10 Reps
2 Sets of 6-8 Reps
2 Sets of 6-8 Reps
4 Sets of 5 Reps
4 Sets of 5 Reps
30 Seconds Each
Week 3
"
"
"!
"
"
"
"
"
"
"!
!
30 Seconds Each
Time or Distance:
2 Sets of 10 Reps
2 Sets of Max Reps
2 Sets of 8-10 Reps
2 Sets of 6-8 Reps
2 Sets of 6-8 Reps
3 Sets of 5 Reps
3 Sets of 5 Reps
30 Seconds Each
Week 4
"
"
"!
"
"
"
"
"
"
"!
!
Cool-Down
Finisher
Resistance Training
Warm-Up
30 Seconds Each
© 2010 Stronger Team | All Rights Reserved
Foam Roll (Chest, Back, Shoulders)
2 Sets of 30 Seconds
1 Set of 20 Reps
4B: Stability Ball Iron Bridge Rollouts
Hexagon DB Holds
2 Sets of 8 Reps
2 Sets of 10 Reps
4A: Dumbbell Extermal Rotations (Each Arm)
3B: Medicine Ball Side Wall Throws (Each Side)
2 Sets of 10-12 Reps
2 Sets of 8-10 Reps
2B: Dumbbell Incline Press
3A: Cable Row
2 Sets of 8-10 Reps
5 Reps
2A: Pullups or Underhand Pulldown
1B: Plyo Pushups
3 Sets of 6-8 Reps
1A: Barbell Bench Press: Warm-Up 1st Set (50% Weight X 5-6 Reps)
Week 1 30 Seconds Each
Activity
2 Sets of 30 Seconds 30 Seconds Each
" "
2 Sets of 15 Reps
"!
2 Sets of 10-12 Reps
"
2 Sets of 10 Reps
2 Sets of 8-10 Reps
"
"!
2 Sets of 8-10 Reps
"
2 Sets of 10 Reps
5 Reps
"
"
3 Sets of 6-8 Reps
30 Seconds Each
"
"
Week 2
Workout: Month 2 - Day 2
8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
Foam Roll (Chest, Back, Shoulders)
Stronger Team, LLC
2 Sets of 20 Reps
"!
"
7
30 Seconds Each
1 Sets of 45 Seconds
2 Sets of 12 Reps
"!
"
2 Sets of 12 Reps
3 Sets of 6-8 Reps
2 Sets of 6-8 Reps
2 Sets of 6-8 Reps
5 Reps
3 Sets of 4-6 Reps
30 Seconds Each
Week 3
"
"
"
"
"
"
"
!
"
"
"!
"!
"
"
"
"
"
"
"
!
30 Seconds Each
1 Set of 1 Minute
2 Sets of 25 Reps
2 Sets of 12 Reps
2 Sets of 12 Reps
3 Sets of 6-8 Reps
2 Sets of 6-8 Reps
2 Sets of 6-8 Reps
None
3 Sets of 4-6 Reps
30 Seconds Each
Week 4
"
"
"!
"!
"
"
"
"
"
"
"
!
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Activity A De escriptionss (Ordered Alphabeetically) 1 Arm Dumb bbell Farme ers Walk
Hold d one heavy dumbbell an nd walk for distance d or fo or time. Be sure to walkk with good posture thro ough the entirre exercise. Make sure to t do both sides! 1 Arm Dumbbell Overhe ead Press
Hold d one dumbb bell at your shoulder s and d press straig ght above yo our head until your arm is fully exten nded. Try not tto lean to one side and maintain m goo od posture. Return R the w weight underr control to th he starting p position and repe eat.
© 2010 Strronger Team | All Rights Resserved
8
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Barbell Bench Pre ess
Startt by holding the bar with a shoulder width grip and your arm ms fully exten nded. Lower the weight under control keeping your y shoulde er blades do own and bac ck and your e elbows tight to your bod dy. Touch yo our upper p the barr back up until your arms s are fully exxtended. chesst and then push Barbell Incline Pre ess
Startt by holding the bar with a shoulder width grip and your arm ms fully exten nded. Lower the weight under control keeping your y shoulde er blades do own and bac ck and your e elbows tight to your bod dy. Touch yo our upper p the barr back up until your arms s are fully exxtended. chesst and then push
© 2010 Strronger Team | All Rights Resserved
9
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Basketballl Pushups ((1 Or 2)
1 Basketball:: place one hand h on the ground and the e other hand on a basketb ball. Keep you ur ankles, kne ees, hips, and d sshoulders in a straight line.. Lower your body b until you ur chest is clo ose to the gro ound, then pre ess back up to o the starting p position. You can keep the e ball in place e for a number of repetition ns or you can switch the ba all between each rrepetition. 2 Basketballs s: same as ab bove except place p a ball un nder each ha and.
Cable Face Pul l
Set u up a cable ro ope approxim mately the same s height as your hea ad. Start with your armss fully extend ded and pull the a attachment towards t your nose and your y thumbs s back toward rds your earss. Return to o the starting g position and repeat.
© 2010 Strronger Team | All Rights Resserved
10
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Cable Row
Sit in n an upright position holding the cab ble bar with your y arms fu ully extended d and your kknees slightlyy bent. Draw w your shoullder blades down d and ba ack and pull the bar tow ards your rib bcage. Pausse briefly an nd return the weig ght under control. Ca able Twist
Set u up a cable so s that it is approximately y chest height. Grab the e attachmentt with both h hands and w walk out until you have tension n when yourr arms are fu ully extended d. Assume a an athletic sstance and kkeep a slight bend in otion, rotate your core and a move yo our hands accross your bo ody keeping g your arms yourr elbows. In a twisting mo extended. Your head and shoulders sho ould stay square with yo our hands. R Return to the e start and re epeat.
© 2010 Strronger Team | All Rights Resserved
11
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Dips
Startt with your arms a fully exttended holding onto the dip bars. S Slowly lower yourself unttil your armss reach a 90 degrree angle. Push P your bo ody back up to the start then t repeat.. Feel free to add extra weight with a belt to be sure that the rep p ranges are challenging g enough. Dumbbe ell Bench P ress
Startt by holding a pair of dum mbbells with h a shoulder width grip a and the weig ghts by your shoulders. Push the dumbbells back up over you ur face until your y arms arre fully exten nded. Then lower the we eights underr control ping your sho oulder blade es down and d back and your y elbows ttight to yourr body. keep
© 2010 Strronger Team | All Rights Resserved
12
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Dumbbe ell Biceps C Curls
Dum mbbell Bicep p Curls: Sta and in an ath hletic position n holding tw wo dumbbellss with your a arms fully exxtended. Keep p your elbow ws close to your y body; cu url the dumb bbells toward ds your shou ulders (do no ot use your lower back).. Slow wly lower you urself to the starting position.
Dumbbell External E Ro otations
Sit o on the floor with w one knee bent. Hold d a light dum mbbell in you ur left hand a and place yo our left elbow w on top of yourr left knee. Keep K your le eft arm at a 90 9 degree an ngle. Keep yyour elbow o on your knee e and slowlyy lower the dumbbell toward ds the ground, then raise e the dumbb bell back to t he starting p position. Rep peat with bo oth arms.
© 2010 Strronger Team | All Rights Resserved
13
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Dumbbe ell Farmers W Walk
Hold d two heavy dumbbells and a walk for distance or for time. Dumbbell Hexagon Hold
Usin ng a hexagon nal dumbbell, hold one end e with you ur fingers (wiith a pinch g grip style). A Attempt to ho old the dumbbell for up to one minute. Limit the e amount of drops within n the minute e time frame.. Be sure to o hold the osition where e it will not fa all a great distance in ca ase your grip p starts to fail. You can hold it dumbbell in a po abovve a bench, or sit on a chair and hold it just abov ve the groun nd.
© 2010 Strronger Team | All Rights Resserved
14
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Dumbbe ell Incline P Press
Startt by holding a pair of dum mbbells with h a shoulder width grip a and the weig ghts by your shoulders. Push the dumbbells back up over you ur face until your y arms arre fully exten nded. Then lower the we eights underr control ping your sho oulder blade es down and d back and your y elbows ttight to yourr body. keep Dumbbell Lateral Ra aises
Stan nd in an athle etic position holding two dumbbells. Raise yourr arms latera ally until the dumbbells a are even with h yourr shoulders (forming ( the letter “T”). Keep K a small bend in you ur elbows th hroughout the e movement. Slowly lowe er yourself to o the starting g position.
© 2010 Strronger Team | All Rights Resserved
15
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Dumbbelll Overhead Press
Hold d two dumbb bells at your shoulders and press strraight above your head u until your arm ms are fully extended. Retu urn the weigh hts under co ontrol to the starting position and rep peat. Dumbbe ell Push-Up Row
Startt in a pushup p position with your hands on a pairr of dumbbel ls. Perform a full pushu up on the dumbbells. Keep p your ankle es, knees, hips, and shou ulders in a straight s line a and lower yo our body unttil your chest is close to the g ground. Kee ep your elbows tight thro oughout the movement a and push yo our body bacck up to an a arms extended positio on. After the pushup, sta abilize your body b on one arm and pe erform a row w with the oth her arm by ng the weigh ht towards yo our chest. Repeat R the pushup p then perform a rrow on the otther hand. pullin
© 2010 Strronger Team | All Rights Resserved
16
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Dumbbell Rear Delt R Raises
nd in an athle etic position holding two dumbbells. Bend at the e waist so yo our back is p parallel to th he ground. Stan Keep p your knees s slightly ben nt and your back flat. Retract R your sshoulder bla ades and raisse the dumb bbells until they are level with your body y. Slowly low wer yourselff to the startiing position..
Dum mbbell Row w
Startt with one kn nee on a ben nch and the other foot on the ground d. Maintain a flat back a and pull the dumbbell towa ards your che est; keeping g your upper body station nary. Return n the weightt to the starting position and repeat.
© 2010 Strronger Team | All Rights Resserved
17
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Foam Roll desc criptions an nd pictures:
Shoulders: Be egin by lying on your bac ck with the fo oam aced at yourr mid to uppe er back. You rolller or ball pla can n place yourr hands behind your hea ad or up towa ards the e ceiling. Ro oll up and do own the mid--back and sho oulder area. While rollin ng, you can lean l left or right to e emphasize one o side or the t other.
Ba ack: Begin by y lying on yo our side with h the foam ro oller ball placed underneath u your y lat mus scle. While or b kee eping your arm a straight and a palm op pen, roll up and a dow wn the musc cle.
Ch hest: Begin by b lying flat down d on the ground. Pla ace you ur chest and d shoulder arrea on top off the foam ro oller or b ball.
© 2010 Strronger Team | All Rights Resserved
18
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Inv verted Row
Set a bar so thatt it is approx ximately wais st height. Po osition yoursself underne eath the bar and hold witth an overrhand grip. Pull P your che est towards the bar and pause brieflly. Return to o the starting g position an nd repeat. NOT TE: this exerrcise can be made more challenging g by raising yyour feet and d placing the em on a ben nch or stability ball. Med dicine Ball Overhead S Side Slams
Stan nd with an atthletic stance e holding a med m ball stra aight overhe ead. Slam th he ball towarrds the ground right outside your left foot. Grab the t med ball and repeat the slam to the other sid de of the body.
© 2010 Strronger Team | All Rights Resserved
19
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Medicine M Ba all Side Wal l Throws
Stan nd a few feett from the wa all in an athletic stance. Reach the ball to your side and quickly reverse e and perfo orm a side th hrow towards the wall. The T ball will bounce bacck so be read dy to catch tthe ball and perform anotther repetitio on. Ren negade Row w
Startt in a pushup p position with your hands on a pairr of dumbbel ls. Keep yo our ankles, kknees, hips, a and shou ulders in a sttraight line. Stabilize S you ur body on one o arm and perform a rrow with the other arm by pulling the e weig ght towards your y chest. Return to th he starting po osition then perform a ro ow on the otther hand.
© 2010 Strronger Team | All Rights Resserved
20
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Plyo Pushups
Assu ume a standard push-up p position witth your hand ds directly un nderneath your shoulders and your ankles, knee es, hips, and d shoulders in a straight line. Lower your body u ntil your che est is 3 or 4 inches from the ground. Then n explosively y push your body off the e ground as high h as posssible.
Pullups
Take e an overhan nd grip on a pull-up bar. Let your bo ody hang so o the arms arre fully exten nded. Pull yyour chin abovve the bar (e eliminating as much mom mentum as possible). p S lowly lower yourself to tthe starting p position.
© 2010 Strronger Team | All Rights Resserved
21
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Stability Balll Iron Bridg e Rollout
Bala ance on a sta ability ball by y placing you ur hands, wrrists and fore earms on the ball and only your feett touching the g ground. Do not let your torso touch the ball. Kee ep your anklles, knees, h hips, and shoulders in a straight line. Slowly exte end your arm ms out in fron nt of you while maintainin ng this posittion. Reach out as far a as you feel comffortable and only as far as you can while w mainta aining good fform. Returrn your armss back to the e start and repe eat. Standin ng Cable Prress
Set u up a cable so s that it is approximately y chest height. Stand in n an athletic stance with your feet staggered. Push h your hand out and exte end your arm m away from m your chest . Be sure to o maintain go ood posture through the e entirre movement.
© 2010 Strronger Team | All Rights Resserved
22
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Standing Cable R Row
Set u up a cable so s that it is approximately y chest height. Stand in n an athletic stance and pull your ha and towards yourr chest. Retu urn the weig ght to the sta arting positio on and repea at. Straightt Arm Pulld own
Startt by positioning yourself in front of a lat pulldown n machine sso the bar is above your head. Grab b the bar with an overhand d grip and a slight bend in your elbo ows. Drive th n towards yo our hips. Pa ause briefly he bar down at the hips then slowly return n the weightt back to the start.
© 2010 Strronger Team | All Rights Resserved
23
Stronger Team m, LLC
8 WEEK UPPE ER-BODY STR RENGTH PRO GRAM FOR B BASKETBALL PLAYERS
Underh hand Pulldo own
Startt by grabbing g the bar witth an underh hand grip an nd your armss fully extend ded. Pull yo our hands tow wards your uppe er chest and pause mom mentarily. Re eturn the we eight under ccontrol and rrepeat.
© 2010 Strronger Team | All Rights Resserved
24
