Strength Training Programs for Pro Basketball

With most sports, the purpose of strength training is to build muscle mass, which will help generate power. Hockey players bulk up so they can battle for the puck and dish out more physical body checks. Football players use strength training to gain an upper hand with regard to blocking and tackling. For pro basketball players, a strength training program is designed to build muscle mass that can assist them in a variety of different ways.

  1. Off-season Training

    • It is recommended that professional basketball players maintain a workout regimen in the off-season, even after playing a particularly grueling schedule the season before. The purpose of off-season strength training is to keep the body in decent shape so that the player doesn't need to do extra work once the preseason workouts begin. The emphasis should be on building functional strength, a term used to describe equalizing the body's muscles and joints. During a season, a player uses certain muscles and joints on one side of the body more than the other. An off-season functional strength regimen requires that the player lift modest amounts of weight a few times a week in an attempt to gradually balance out the muscles and joints on both sides.

    Preseason Training

    • Once training camp begins, a basketball player's focus should be on building core strength and bulking up in all relevant areas. A player should primarily look to work on fine-tuning the muscles that best enable him to do the job he is assigned to do while on the court. For a player who specializes in rebounding, preseason training may include strength exercises like leg presses, which will complement whatever on-court exercises he is doing in practice. Weight training should continue across all muscle groups, limited to two to three days a week but with increased reps.

    In-season Training

    • The goal of pro basketball players during the year should be to maintain core strength while preserving energy for the long season ahead. Players should spend two or three days per week in the weight room, keeping muscles and joints strong. The majority of preparation time will be spent on the practice court, so players may not be motivated to hit the gym as often during the season. Additionally, combining an accelerated strength training program with three to five professional games per week increases the chances of injury, which could set a player back weeks or even months. Limiting himself to a few workout sessions per week is the most prudent course of action once the season begins.