Periodization training for basketball requires you to adjust your training depending on the time of the year. Basketball is a sport that requires cardiovascular fitness, physical strength, explosiveness and skill development. Your level of training and the amount of time you spend doing it will depend on the time of the year. Your work level must change because your body adjusts and gets used to the workload if you do the same thing every day.
Low Intensity
Basketball players may take a couple of weeks off following the end of the season, but they will get back to work no more than a month after the season ends. The training will not be about skill development or going through tough conditioning drills: building core strength and gaining flexibility are the main goals of this 10- to 12-week period. Use Pilates or Yoga to build core strength, and use exercise bands to help you with stretching. Stay away from running when you do cardio work at this time of year. Swimming is appropriate and helpful because it uses nearly every muscle group and does not put added stress on bones, joints and tendons. Do low-intensity training three times per week.
High Intensity
Up the intensity level of your workout program six weeks prior to the start of training camp. Start doing baseline drills for cardiovascular work, and go to the weight room to get stronger. For baselines, run from the end line to the near free throw line and back, then to midcourt and back, the far free throw line and back, and the far end line and back. The bench press, arm curls, lunges and dead lifts are good weightlifting exercise. Also do skill-building drills that help you to become a better player. Work on shooting, dribbling, defending and rebounding every day. Do stretching exercises prior to and after workouts.
Maintenance Level
During the season you will be getting significant cardiovascular exercise every time your play in a game or go to practice. However, it is important to do strength training and core training exercises two to three times per week for at least 20 to 30 minutes per session.
Healthy Eating
No matter what kind of periodization training you do, make a commitment to healthy eating in order to get the most out of your workouts. Eliminate fatty foods and red meat from your diet. Make white meat chicken and fish your main sources of protein. Eat two to three portions of fresh vegetables and fresh fruit every day. Eat complex carbohydrates so you have the fuel to handle the workload. Stay away from fast foods and junk foods.
Considerations
Basketball players must get in top shape and maintain their conditioning level during the season. You may feel like letting yourself go after the season, but it is best to go on a full-year program with varying intensity levels so there is not a lot of variance in your fitness level.
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