© 2019 by South Titan Basketball

Strength Training

 

Strength training is becoming more and more important for high school and college basketball players. Much of what we do has been adopted from the University of Nebraska's Husker Power Make the Play system. Prior to beginning your strength and explosion exercises, always be sure to properly stretch.

 

Base Phase

The primary objective of this phase is to build lean muscle mass and improve work capacity. The base consists of high volume and low intensity workouts that develop muscle hypertrophy.

  • Weeks 1 - 4

  • 3 sets of 10 repetitions

  • 65% (2) 70% (3) 75%

 

Development Phase

The primary objective of this phase is to build on the base established in the previous phase by decreasing volume and increasing the intensity of conditioning. A few single jointed exercises are still included at the end of the workouts to help maintain muscle size.

  • Weeks 5-8

  • 3 sets of 5 repetitions

  • 75% (2) 80% (3) 85%

 

Peak Phase

The primary objective is to peak for the basketball season. The explosive lifts to improve power are the major focus of the strength program. Single jointed exercises should be dropped completely to conserve energy and to prevent over training.

  • Weeks 9-12

  • 3 sets of 3 repetitions

  • 80% (2) 85% (3) 90%

 

Hard – Easy System

You make more progress over longer periods of time if you do not work at maximum loads during each workout. With the Hard-Easy System, over training and mental burnout are eliminated. There is only one hard workout per week for each exercise movement. The other days are light workouts, in which the volume and/or intensity are reduced.

 

Split Routine

The split routine is a very efficient and widely used routine in stimulating gains. It simply means that you split the program and work exercises on alternate days. This allows time for the body to recover and rebuild from one type of exercise movement while a different type of exercise movement is performed.

  • Explosion Lifts: Monday & Thursday

  • Strength Lifts: Tuesday & Friday

  • Rest on Wednesday

 

Explosion Exercises | Click HERE for Detailed Description

  • Hang Clean

  • Power Press

  • Hammer Jammer Extension

  • Upright Row

  • RDL

  • Jammer Rotation

  • Trunk Twist

  • Abdominals

 

Strength Exercises | Click HERE for Detailed Description

  • Squat

  • Bench Press

  • Jammer Press

  • Lat Pulldown

  • Barbell Curl