BRICK is the perfect weight training program for the basketball player who is a hard gainer and needs to pack on a few pounds of muscl e so they can dominate the paint. The program focuses on packing on lean muscle while maintaining the mobility and explosiveness required to play ball at a high level.
Phase 1 Exercises: Barbell squat, dumbbell squat or sled hack squat Dumbbell incline bench press Romanian deadlift Dumbbell biceps arm curl Dumbbell triceps extension or machine pushdown Seated cable row Lat pulldown to the front with a wide grip Reverse crunch
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Fundamental Movement Skills necessary for athlete assesment. Lower Body: Squat 5-3-1RM Testing year round. Upper Body: Bench Press 10- 5-3-1RM Testing Year Round- and Chin Up. Total Body Strength: Power Clean 3- 1 RM Testing. Maximal Sprint Speed: 30 yard sprint. Sprint Speed Endurance: Figure 8 ...
The importance of strength is quite evident in the sport of basketball. The days of just playing pick-up at the gym are over. It is important to participate in a truly comprehensive strength training program in order to improve performance on the court. Your strength program lays the foundation for your success.
Weight Lifting for Basketball - Basket Weight Training Tips Main emphasis should be on lower body strength - hips and legs. Second priority goes to core strength development including abdominals, obliques and back extensors. Lastly also include upper body weight training for total strength ...
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Day 1 Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick) Back Squats – 3×8-12 @ 70-80% Pause Squats – 3×4-8 @ 50-60% Lunges – 3×4-8 each leg Deadlifts (bar at knee height) – 3×4-8 Calf Raises – 3×12-15