In season resistance training can be tricky for all sports, as a strength coach of a team or individual you have to take into account game day, training, recovery and rehabilitation as well as the strength component. While taking this into account you also need to keep the strength of your athlete at an optimal level, while keeping their power at a high level and their conditioning at a level that is needed for their sport.
Basketball is a sport that involves explosive vertical and horizontal movements that can happen at any moment of a game. Although the sport involves this explosive movement it also requires agility, foot movement and finesse. There is also an aerobic competent to the game that is needed for all athletes. This is where you need to look at what you are programing for your athlete. You need to understand how your athlete plays and what position they play. A bigger forward may be a banger inside, so they need that strength and core stability to allow for the contact inside. Which is totally different to a guard who is a shooter, you need to keep this athlete strong but you can’t effect the amount of strength they are gaining during the season because this will change the shooting mechanics of that athlete.
So what this program is going to do is help you program for an in season basketball player who is a guard that may be more of an outside shooter rather than a slasher or penetrator (more athletic).
Remember this is just an example: Guard (shooter)/this would be day one of a two day program and is our pull day. This athlete is experienced is resistance training.
We are trying to keep strength up while keeping volume low, the way I program is a mix between hypertrophy and max strength.
Dynamic warm up and activation – this includes all your glute exercises
- BB Hang Clean – 1×5, 1×4, 1×3, 1×2 (Movement needs to stay explosive if it doesn’t stop before the end. Don’t want to train slow) @0X0X w/120sec (X means explosive)
2A. BB Deadlift – 2×8, 1×4-6 @31X w/90sec
2B. Box Jump – 3×5 (PAP!) – May not be completed depending on fatigue level of athlete.
- BB Bent Over Row – 2×8, 1×6 @30X w/90sec
- Chin Up – 3×10 @30X w/90sec
- BB Hip Thrust – 3×5 @20X2 (last rep 20X5) w/120sec
- Pallof Press
- Bird Dog
- Dead bug
Mobility and myofascial release
- The whole body should be focused on every session. Focusing on tight spots and the lower body to help recovery process. Hips need to stay mobile to improve performance and reduce chance of injury due to the impact of the sport.
This is how I program for an in season athlete and has been developed over the past 5 or so years as well as previous knowledge of playing. If you would like more information email myself at [email protected] or check us out on facebook: Vision Sports Science or Instagram: vision_sports_science.