The evolution of basketball strength training has led to year-round work for athletes. While building muscle is part of the aim, the overall goal of in-season weight training is strength maintenance. Working on cardiovascular endurance and quickness still holds a high place in basketball practice strategy, but strength is now a key aspect.
Maintenance
While there is work to be done with an in-season weight training program, the foundation must be set with hard work that takes place in the off-season. Players should not expect to use in-season workouts to get stronger but rather to ensure they do not lose strength they developed in earlier months. Former Duke University player Tom Emma writes on the Coach's Clipboard website, "Because of the tremendous physical, mental, and time demands of a basketball season, it is virtually impossible for players ... to increase strength."
Timing
The timing of a basketball player's strength training during the season is an important detail. "Strength training immediately following games is a terrific way to keep current with player strength programs. It allows for extra recovery before the next competition," points out Emma on Coach's Clipboard. Games and on-court practices swallow up hours of possible weight room time, so players and coaches need to find extra time for muscle maintenance. Another option is to do weight training in the morning before school or work, giving the body time to rest for practice or a game.
Intensity
It is hard for players to carve out time to work out in the weight room, so when they do go, they need maximize their workouts. "The goal of your in-season strength program should be to get the best results possible in the shortest amount of time," states iHoops.com. "You should use a limited number of sets and exercises during each workout, while minimizing rest intervals." High intensity is the key for in-season weight training. It not only keeps muscles stimulated but also provides a cardiovascular boost.
Muscle Groups
The Exercise Goals website recommends concentrating on the legs and hips because those muscles are the most crucial in basketball. Concentrate next on the core, meaning the stomach and lower back, followed by the arms and chest. You can opt for full-body workouts each time or specialize on one area of muscles each day. Players get more benefit from lower-body workouts than upper-body lifts, so you should pay more attention to squats and lunges than the bench press and biceps curls.
Fatigue
Overdoing an in-season weight training program can affect performance on the court. Trying to maximize the amount of weight lifted can result in pulled or strained muscles. Maxing out is not recommended. And players who spend five days per week in the weight room can put themselves at risk for injury while playing basketball, as their form will disintegrate due to fatigue. Bad running or jumping form can lead to many more injuries associated with the lower back. Players must find a balance between weight training and basketball training.
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