Weight-training workouts for basketball require a specific approach that takes into account the sport's demands: stamina, quickness, good cardiovascular health, jumping ability, balance and overall strength. Weight training increases muscle mass, and it's important to make sure that adding bulk doesn't interfere with the most basic of basketball activities: shooting the ball. You can avoid negative effects of weight training by performing specific workouts and exercises to maintain your basketball skills while building lean muscle.
Time Frame
Allow your muscles time to recover from lifting weights and don't overdo it. Lift two to three times per week, alternating between different muscle groups, and avoid targeting the same muscle groups on consecutive days to give those muscles ample recovery time. Focus on lower-body lifts one day, take a day off from weight training, then hit the gym with exercises that isolate the upper body.
Effects
Adding muscle mass to your arms, shoulders and chest can affect your basketball shooting form, so continue practicing your shot as you bulk up. For example, after a strength-training session that includes upper-body lifts, grab a basketball and practice shooting to help keep your form intact. Shoot free throws or just lay on the ground on your back and flip the ball into the air in a shooting motion. Your arms will probably feel weak from the workout but continue shooting until you can get the ball to the hoop. Shooting after lifting not only helps maintain your form, it helps stretch out and loosen your muscles.
Types
Different positions on the basketball court demand different body types. Centers and power forwards, for example, benefit much more from bulking up than do shooting guards and point guards. Players at every position need to maintain quickness and stamina, placing a premium on cardiovascular exercise. You can also improve stamina through weight training, by adding aerobic elements to your circuit. For starters, opt for lower weight and higher repetitions, which will help you tone and build a lean figure. Move quickly between stations, rotating from one lift to another rather than completing an entire set on one lift before moving on. Rather than resting in between sets, add crunches to help keep you moving.
Considerations
Running and jumping are key to basketball, so engage in exercises that isolate your leg muscles, specifically your calf muscles, quadriceps, hamstrings and hips. Among the activities to consider for building a strong lower body are squats, leg presses, calf raises and hamstring curls. Prepare your legs for lifting by spending 10 minutes on an exercise bike, using a low resistance setting, or walking for 10 minutes. After your legs are warmed up and the blood is flowing, stretch your leg muscles before beginning your lifts.
Features
Work your biceps, triceps, shoulders and chest muscles with exercises such as dips, pull-ups, push-ups, bench presses, curls and pull-downs. Basketball players need to maintain a solid core, so include exercises that isolate your abs and your lower back. This improves your posture and support and also helps with lateral movements and basketball-specific activities such as gaining position to box out for rebounds. Warm up before training by riding a stationary bike, walking or running lightly for 10 minutes, then perform full-body, arm and shoulder stretches before you begin.
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