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Basketball Off-Season Workout: Strength and Size

September 19, 2017

This article provides a 12-week workout plan to help you add muscle mass and strength while maintaining your power, speed, and agility.

 

The workout is divided into three four-week blocks. The first block focuses on building muscle mass and developing foundational strength. The second block transitions to focus equally on strength and mass, and the final block primarily develops strength.

 

Try this program during the summer so you can hit the court bigger and stronger than your competition next season.

 

Block 1

 

Rest no more than 60 seconds between sets.

 

Day 1
 
  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)

  • Back Squats - 3x12-15 @ 60-70% max

  • Leg Press - 3x12-15

  • Lunges - 3x12-15 each leg

  • Romanian Deadlifts - 3x12-15

  • Calf Raises - 3x15-20

 

Day 2
 
  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)

  • Superset: Dumbbell Bench Press - 3x12-15 + Pull-Ups - 3xMax

  • Superset: Dumbbell Incline Press - 3x12-15 + Single-Arm Dumbbell Rows - 3x12-15 each arm

  • Superset: Dips - 3xMax + Bent-Over Rows - 3x12-15

  • Military Press - 3x12-15

 

Day 3
 
  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)

  • Split-Squats - 3x8-12 each leg

  • Partial Deadlifts (bar at knee height) - 3x8-12

  • Glute Ham Raises - 3x12-15

  • Physioball Leg Curls - 3x12-15

  • Eccentric Calf Raises - 3x15-20

 

Day 4
 
  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)

  • Superset: Pull-Ups - 3xMax + Incline Press - 3x12-15

  • Superset: Front Raises - 3x15-20 + Lateral Raises - 3x15-20

  • Superset: Lateral Raises - 3x15-20 + Rear Delt Raises - 3x15-20

  • Superset: Biceps Curls - 3x12-15 + Triceps Extension- 3x12-15

 

Block 2

 

Rest for up to 120 seconds between sets on days one and two, and 60 seconds on days three and four.

 

Day 1
 
  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)

  • Back Squats - 3x8-12 @ 70-80%

  • Pause Squats - 3x4-8 @ 50-60%

  • Lunges - 3x4-8 each leg

  • Deadlifts (bar at knee height) - 3x4-8

  • Calf Raises - 3x12-15

 

Day 2
 
  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)

  • Bench Press - 3x8-12 @ 70-80%

  • Close-Grip Bench Press - 3x8-12

  • Bent-Over Rows - 3x8-12

  • Pull-Ups - 3x8-12

  • Military Press - 3x8-12

 

Day 3
 
  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)

  • Split-Squats - 3x12-15 each leg

  • Romanian Deadlifts - 3x12-15

  • Reverse Hyperextensions - 3x12-15

  • Physioball Leg Curls - 3x12-15

  • Eccentric Calf Raises - 3x15-20

 

Day 4
 
  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)

  • Superset: Pull-Ups - 3xMax + Incline Press - 3x12-15

  • Superset: Front Raises - 3x15-20 + Lateral Raises - 3x15-20

  • Superset: Lateral Raises - 3x15-20 + Rear Delt Raises - 3x15-20

  • Superset: Biceps Curls - 3x12-15 + Triceps Extensions - 3x12-15

 

Block 3

 

Rest up to 120 seconds between sets.

 

Day 1
 
  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)

  • Back Squats - 3x4-8 @ 80-90%

  • Pause Squats - 3x3-6 @ 70-80%

  • Reverse Hyperextensions - 3x8-12

  • Physioball Leg Curls - 3x8-12

  • Calf Raises - 3x12-15

 

Day 2
 
  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)

  • Bench Press - 3x4-8 @ 80-90%

  • Floor Press - 3x4-8 @ 60-70%

  • Bent-Over Rows - 3x4-8

  • Military Press - 3x4-8

 

Day 3
 
  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)

  • Front Squats - 3x3-6 @ 70-80%

  • Romanian Deadlifts - 3x8-12

  • Back Raises - 3x8-12

  • Physioball Leg Curls - 3x8-12

  • Eccentric Calf Raise - 3x12-15

 

Day 4
 
  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)

  • Dumbbell Bench Press - 3x8-12

  • Pull-Ups - 3x8-12

  • Military Press - 5x4-8

  • Superset: Lateral Raises - 3x12-15 + Rear Delt Raises - 3x12-15

  • Superset: Biceps Curls - 3x12-15 + Triceps Extensions - 3x12-15

 

In addition to building muscle mass and increasing strength, you must continue to develop your speed, agility and power. To do this, perform one of the following workouts each week.

 

Workout 1
 
  • 3x20-Yard Sprints

  • Stride Length Drills - 3x20 yards

  • Bounds - 3x20 yards

  • Backpedal to Vertical Jump - 3x2 yards

  • Shuffle to Vertical Jump - 3x3 yards each direction

 

Workout 2
 
  • Stride Length Drills - 3x5 yards

  • Sprints - 5x5 yards

  • Hurdle Hops - 3x5 yards

  • Standing Long Jump - 5x1

 

Workout 3
 
  • Vertical Jump to Sprint - 5x10 yards

  • Long Jump to Sprint - 5x10 yards

  • Overhead Med Ball Throw to Sprint - 5x10 yards

  • Medicine Ball Front Toss to Sprint - 5x10 yards

 

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