Workout Routines

March Madness Strength and Conditioning Program

Try this basketball training program to improve your performance on the court.

March Madness Strength and Conditioning Program

The strength and conditioning program of any athlete plays an important role in injury prevention and performance enhancement, which is no different in basketball.

Commonly, there are three phases of training in the collegiate setting: 1) off-season (Phase I); 2) pre-season (Phase II); and 3) in-season (Phase III)1. The strength and conditioning program of a basketball player can be split into three full-body workouts per week in Phase I and Phase II, designed in a heavy, light, medium scheme1. The primary focus of the program during these two phases is to improve anaerobic capacity, speed, agility, explosive power and strength.

During Phase III, the training program is split into two weekly full-body workouts, which are performed in between competitions.

Each training session will begin with a general 5-10 minute cardio warm-up. The purpose of the warm-up is to increase your core body and muscle temperature, lubricate your joints and improve your nervous system efficiency.

Following the general warm-up, you’ll perform prehabilitation exercises, which consist of self-massage with a foam roller, muscle activation exercises and dynamic flexibility drills. Prehabilitation is a fancy term used to describe injury prevention.

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The meat and potatoes of the strength and conditioning program will focus on improving speed, agility, explosive power, strength and anaerobic capacity. Training speed and agility will improve your footwork and coordination. Developing explosive power and strength will enhance the recruitment of your fast twitch muscle fibers, essential for a powerful vertical and for holding your ground in the key. Also, the stronger and fitter you are, the more resilient you’ll be from sustaining an injury, and the better you’ll recover between games.

Here’s a breakdown of the three phases1:

Phase I – Off Season

 

Day

Training Component

Intensity

Volume

Monday

Speed/Plyometric

Metabolic Conditioning

Power/Strength Training

High

High

High

Low

Moderate

Moderate

Wednesday

Agility/Plyometric

Metabolic Conditioning

Strength Training

High

High

Low

Low

Low

Low

Friday

Agility

Metabolic Conditioning

Power/Strength Training

High

High

Moderate

Moderate

High

Moderate

Phase II – Pre Season

 

Day

Training Component

Intensity

Volume

Monday

Speed/Plyometric

Metabolic Conditioning

Power/Strength Training

High

High

High

Low

Moderate

Moderate

Wednesday

Agility/Plyometric

Strength Training

High

Low

Moderate

Low

Friday

Agility

Metabolic Conditioning

Power/Strength Training

High

Moderate

Moderate

Moderate

High

Moderate

Phase III – In Season

 

Workout

Training Component

Intensity

Volume

I

Power/Strength Training

Metabolic Conditioning

High

High

High

High

II

Strength Training

Metabolic Conditioning

Low

Low

Low

Low

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