A basketball season lasts only about six months, but basketball strength and conditioning training programs occurs for 52 weeks. The 52-week basketball training program is split into three distinct periodization phases -- off-season, pre-season and in-season. Each phase has specific training principles for aerobic, strength and flexibility conditioning that combine to develop overall fitness level along with building sport-specific skills and fundamentals.
Off-Season
Off-season training workouts are designed to build functional strength and occur for two to three months following the season. This phase is crucial for correcting muscular imbalances from the season and is directly correlated to the performance during the season. Strength conditioning workouts occur two to three days per week with moderate loads for 15 to 20 repetitions and two to three sets per exercise. For aerobic conditioning workouts, spend two to three days per week performing low-intensity cardiovascular exercise such as cycling, rowing or swimming at a heart rate of 65 to 75 percent maximum heart rate. Perform stretching exercises for flexibility at least three days per week to maintain range of motion.
Pre-Season
Pre-season training workouts occur during the three to four months before the season. The early pre-season phase focuses on building maximal strength and switches to developing muscular power during the late pre-season phase. Strength conditioning workouts take place two to three days per week using compound movements such as squats, deadlifts, bench press and shoulder press. Perform three to five sets for four to eight repetitions on each exercise. Aerobic conditioning workouts start with 30 to 45 minutes of continuous training for two to three days per week and switches to basketball-specific conditioning such as sprints, shuttle runs and agility drills. Continue performing full body stretching exercises at least three days per week.
In-Season
The in-season training phase takes place during the six-month competitive playing season and is designed for maintaining muscular strength, power and conditioning that you developed during the off-season and pre-season workouts. Perform two strength conditioning workouts and one plyometric training session per week. Focus on low-impact total body exercises such as squats, lunges, pushups and pullups. Perform two anaerobic endurance training sessions per week during rest days from competition. Incorporate different speed and agility drills to maintain quickness and jumping ability.
Assessments
Every athlete and team has different strengths and weaknesses in their overall fitness level and basketball skills. As a result, adjust the 52-week basketball training program to match the individual strengths and weaknesses along with routine strength and conditioning assessments. The assessments help design future training workouts based on overall improvements. Perform assessments for strength, strength endurance and aerobic endurance before and after the pre-season training phase.
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