Weight training is the best way for basketball players to develop muscles and body strength before, during and after the season. While bodybuilders lift weights to increase muscle mass and size, basketball players focus on increasing repetitions instead of weight. Building lean muscle helps with the explosive moves and physical toughness that basketball requires. According to MayoClinic.com, strength and weight training also prevent injury by adding muscle that helps protect the bones from breaks.
Types
Weight training for basketball players includes a long list of exercises ranging from bench presses to squats. Many players perform squats and leg thrusts to help boost jumping and rebounding abilities. Centers and power forwards tend to focus weight training on their upper body; by increasing muscle mass there, they're stronger when it comes to rebounding and fighting for loose balls. During the regular season, many players perform light weight routines to keep their shots from being negatively effected by aggressive weight training.
One Basic Off-season Exercise
The off-season is a time for players to increase muscle mass and work on bulking up for the season ahead. Use the bench press at the gym at 50 to 60 percent of your max weight for 15 to 20 repetitions in two or three sets. Perform this routine two to three times a week, giving your muscles enough time to rest and recuperate in between. As the off-season progresses, increase the weight and reduce the reps.
Off-season Weight Training Workout No. 1
Do three to four sets of eight to 12 repetitions with either a chest press machine or a barbell. Move on to three sets of eight to 12 lat pull-downs. Follow with two sets of 10 reps of triceps extensions and biceps curls. Former NBA player Juwan Howard says performing a variety of exercises will help keep things interesting and help keep you motivated to work on strength training throughout the off-season.
Off-season Weight Training Workout No. 2
Perform two sets of 15 reps of hamstring curls, best performed on a hamstring weight machine found in most gyms. Do two sets of 15 leg extensions, making sure to keep the weights light so you don't overwork your muscles. Move on to three to four sets of 12 calf raises will help you build muscles needed for jumping and defending players. Professional trainer Chad Lewis recommends working with someone to help spot you as well as motivate you to push yourself.
In-Season Lifting Routine
During the season, it's important to not overwork muscles. Lift three to four times per week, and never lift more than your body weight. Focus on leg lifts and squats that will help improve jumping and individual quickness. Reduce the amount of weight on all of your regular exercise routines but increase the number of repetitions you do for each exercise.
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