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Basketball Weightlifting Schedule Great routine to follow

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Remember…

When looking at this basketball weightlifting schedule you will see letters next to some of the workouts, this is what they mean.

EXPLOSIVE: “E”

Any exercise with an “E” attached to it, you will need to use chains or elastic bands to attach to a bar. This makes more resistance as the bar is lifted.

NO REST WORKOUT: “NRW”

All of the workouts with “NRW” instead of the number of reps, means you perform that workout for 1 minute straight with no rest for how ever many sets.

THREE SINGLES: “TS”

All of the workouts with “TS” next to it, means the last 3 sets are 1 rep and are done at 90% of your 1-rep max.

555 Basketball Weightlifting Schedule

DAY 1
Exercises Sets Reps
Bench Press“E” 5 10
Lateral Pull Downs 5 10
Incline Press 5 10
Military Press 5 10
Abdominal Crunches 5 20
DAY 2

Exercises Sets Reps
Lateral Dumbbell Raises 5 10
Dips 5 10
Tricep Press Down“NRW” 5 10
Bicep Curl With Dumbbell 5 10
Abdominal Crunches 5 20
DAY 3

Exercises Sets Reps
Back Squats“E” 5 10
Leg Curl 5 10
Leg Extensions“TS” 5 8,5,1,1,1
Calf Raise“NRW” 5 10
Abdominal Crunches 5 20
DAY 4

Exercises Sets Reps
Bench Press“E” 5 10
Lateral Pull Downs 5 10
Incline Press 5 10
Military Press 5 10
Abdominal Crunches 5 20
DAY 5

Exercises Sets Reps
Lateral Dumbbell Raises 5 10
Dips 5 10
Tricep Press Down“NRW” 5 10
Bicep Curl With Dumbbell 5 10
Abdominal Crunches 5 20

So if famous basketball players use this basketball weightlifting schedule why aren’t you incorporating it into your basketball routine. This workout will be somthing that will give your game a boost, who knows maybe you’ll play with the pros. For all you basketball players it would be smart to check out our other basketball workouts and our healthy diet so you can not only look good but feel good too.

This basketball routine should not be the only workout you use all season, its important to always change your workout schedule because if you don’t, your body becomes immune and you hit a plateau. So for some other sports related workouts see our football and baseball pages for some up-to-date information and great workouts to try out.