Basketball has both on season and off season workouts. Neither one is as hugely intense in the weight room as something like football or wrestling. Weight training isn't as big of a part of basketball as cardiovascular endourance and agility. In the off season make sure that you don't slack on cardiovascular training, so that you can keep your endourance up for the coming season. Here are the workouts.




ON-SEASON BASKETBALL
DAYWORKOUT
MondayLower Body
TuesdayRest
WednesdayUpper Body
ThursdayRest
FridayLower Body
SaturdayRest
SundayRest


Monday:
Leg extensions: 15. 15. (warm up)
Hanging leg raises: 15. 15. 15.
Squats: 10. 10. 10.
Stiff leg dead lifts: 20.
Walking lunges: 2 weighted sets of 60 feet


Wednesday:
Dips: x. x.
Dumbell overhead Press: 10. 10. 10.
Flat dumbell press: 12. 12.
Seated rows: 12. 12.
Tricep overhead extensions: 12. 12.
Pullups: x. x.
Dumbell pullovers: 12. 12.


Friday:
Leg curls: 15. 15. 15. (warm up)
Hanging leg raises: 15. 15. 15.
Squats: 10. 10. 10.
Standing calf raises: 20. 20.
Seated 90 degree calf raises: 20. 20.







OFF-SEASON BASKETBALL
DAYWORKOUT
MondaySprints
TuesdayRest
WednesdayCardio Training
ThursdayRest
FridayLegs
SaturdayUpper Body
SundayRest


Monday:
Warm up
Stretch
400m x 1
200m x 1
100m x 6
Stretch


Wednesday:
Warm up
Stretch
200m x 1
400m x 5
100m x 1
Stretch


Friday:
Leg curls: 12. 12. (warm up)
Hanging leg lifts: 15. 15. 15.
Squats: 10. 10. 10. 10.
Standing calf raises: 15. 12. 12.
Walking lunges: 3 weighted sets of 100 feet


Saturday:
Pull ups: x. x. x.
Low rows: 10. 10. 10.
Dumbell overhead press: 10. 10. 10.
Flat dumbell press: 10. 10. 10.
Dips: x. x. x.
Tricep overhead extensions: 12. 12. 12.