Strength and conditioning programs for any athlete play an important role in the prevention of injury and enhancement of performance. This is no different in basketball. There is only one objective of basketball weight training i.e. to improve your game – while staying fit and on your toes.

Pin - Weight Training for Basketball

Basketball training involves more than just developing a 40-inch vertical jump. If you long to be the shining star of each game you play, you need to boost your overall stamina, strength, explosiveness, and agility.

But it is not as simple as it seems. When you mention ‘weight training’ to athletes, many of them straight away perceive it as ‘just another’ lifting of heavy weights session, and lifting of even heavier weights the next time. This approach eventually leads them to thinking that it’s not really as effective as the hype suggests. Many a times they might even end up experiencing pain in one or more parts of their body down the road.

The problem with this kind of untargeted approach is that it lacks discipline. A good training program would take you to the top – level by level. You always have to start from the basics.

Why is weight training important for basketball?

Instead of plunging right into gaining power, agility and speed, you need to first allow your muscles to get used to the workout your body will constantly be involved in, then gradually increase in your efforts little by little.

Weight training is really important for basketball.

It is a common misconception that weight training slows down these finely tuned skills and hinders agility around the basketball court. But this is not the case. A good basketball weight training program will help in improving every aspect of your game. This includes:

  • Range of passes and shots
  • Explosive power – especially your vertical jump.
  • Speed and acceleration around the court.

Along with this, a basketball weight training program generally also helps in significantly reducing your risk of attracting all the common tendon and joint injuries during the play.

It focuses on developing the explosive power of players by working on their coordination and movement efficiency, which is actually what brings about a greater impact on your game.

The importance of coordination and movement efficiency

The most important thing to consider first and foremost when starting out with your basketball training, is to keep in mind that the muscles you put to work at a time, you need to let the muscles on the opposite side work too, in order to maintain balance.

And if you think you already lack balance in your muscles then try out the 1×2 technique where you let your mature muscle do the exercise once, whereas the less mature muscle does the exercise twice.

Moreover, you can’t just focus on your upper body alone or say, the legs or the core entirely. Each muscle should be engaged and equally seen to. This is where the basics come into play. When you start out with the foundation, you make sure to touch every single aspect of balance, coordination and form, enabling you to be more stable in each position you take on the court.

This even gives you enough space to check with your techniques side by side as well, when you train. For it takes digging deeper into the movements rather than just focusing on getting the movements right. What exactly powers those movements, what are those muscles that allow for a more enhanced stretch in the leg, or the torso etc, is how you should be thinking.

And to achieve this, something a little more refined is required, rather than lifting heavy weights just like that. Basketball, unlike football, is a non-contact sport. It is a game which requires finesse. For this reason highly developed motor coordination is required.

What does mobility, posture and balance imply?

Before you begin with the basketball weight training program, there are a few things you need to be clear on. You can only perform well if your mobility, posture, and balance are on point. No amount of weight lifting is going to give you fruit if you slack in these regions. Force production, absorption, and agility exercises are all going to be there in this program, but alongside the exercises that help build on these essential aspects too.

Read on to understand mobility, posture, and balance a bit better, so you can be the judge yourself of what is proper and what’s not.

All of these combined will give you the stability that you need to improve and excel the shots or moves you’re good at. ‘And what exactly is stability?’, you may ask. Well, it refers to the control you exert on any movement. The better your control, the smoother your move.


Mobility is when your joints are efficient enough to move swiftly at your maximum range of motion. People often confuse it with flexibility which is actually the elasticity of your muscles.

Improving mobility will help you become a great basketball player.

The reason why mobility is one of the keys to becoming a great basketball player is because it allows you to speed through from amongst all the other players, all the while dodging and ducking without a dent in your motion or finesse, and without losing your focus or your grip on the ball.

In this weight training program, we’ve also included seemingly plain exercises that focus on hips, knees, and ankles, which are the parts of your body that do the most work when you jump or run. So, if their ‘mobility’ won’t be as top notch as basketball calls for, the rest is all for nothing.

Therefore, do not flinch when you see exercises such as ‘calf raises’ written in the workout plan, for – trust us – it’s also interconnected, and even professional basketball players need these.


Posture is that annoying thing which most of the folks on Earth find hard to keep right throughout the day, everyday! Be it hunching over the various screens we have now around us, or performing the mundane tasks –  keeping the posture well balanced and upright is not as simple as the word sounds.

For you as a basketball player, this, not only is vital, but also rather easy to maintain with the help of your daily training. If you just keep a check on your posture everytime you train, your muscles would adjust to the memory you feed them with and eventually it’ll become second nature for you to stand tall; shoulders, hips and spine, all properly aligned.

The benefit? You save yourself from a host of injuries, muscle imbalances and the most dreadful of all – back pain!

So ensure that your shoulders, knees and toes are not going in all directions when you tackle the bodyweight exercises such as squat, but overall you should be mindful of your posture throughout each routine.


When you go for the basket with all the momentum going with you, it’s quite comprehensible why you need to have extremely awesome balance to keep your feet and knees from buckling up and making you glide on the court’s glistening floor – not on your feet but on your back, or worse, face down.

Balance is really important when training for basketball.

Even as you hit the basket and are on your way back down to the ground, the slow-mo of you in the air would end tragically if you can’t land on your feet with a perfect, smooth finish. All this is a work of balance.

In this weight training program, we’ve included exercises in the plan that’ll prove to be beneficial to keep your balance in the basketball court. Other than the exercises mentioned in the plan below, you can make it a daily habit to challenge yourself to stand on one leg at a time, increasing the time as you progress. The exercises that focus on glutes, hamstrings, knees and ankles are all fitted in for you to improve your balance..

Focusing on strength and force production

Now comes the part which takes this basketball weight training program to the next level. The part where your strength starts to show and your maximum potential at producing force start to become more evident.

How far do you want to go and how far would actually be okay for you to push is all that you’ll see eventually while training with this plan. When you jump for the basket, that is due to the force and strength you have stored up in your muscles and your joints which assists you with your efforts at that point. You can’t go any higher or faster than the force your body produces.

The basketball weight training program we have for you, ensures that all of these important factors are touched upon without under or over doing it. It hits just the right spot for anyone who aims to workout with this plan.

Importance of aerobic and anaerobic fitness in basketball training


Aerobic exercises are essentially cardio exercises that tend to raise your heart rate and by doing these, people normally try to get the heart rate into their desired zone where their body will burn a considerable amount of calories and fat.

On a side note: The 2018 Physical Activity Guidelines Advisory Committee even mentioned how episodes of any length contribute to the health benefits associated with the accumulated volume of physical activity. What that means is that, a short 10 mins cardio workout everyday is also sure to give any person definite results.


Anaerobic means ‘without oxygen’. This refers to that intensity of any workout which takes your gut out and makes you gasp for air, but your cardiovascular system is so flustered that it is unable to meet the high intensity of your workout, and fails to send oxygen through to your muscles fast enough. Sounds like a creepy idea to implement on yourself, huh? 

Well, there’s a thing in sports that’s called peak fitness. When a player performs absolutely smashing both in aerobic and anaerobic ways, he is crowned with this term. So, yes – it’s doable!

In order to train to perfection for basketball, you too would need to improve yourself both ways. The basketball weight training program that we share with you below, makes sure that both are nicely covered.

But, still it is advised to incorporate running into your daily routine as well. That’ll help build your stamina so you can perform even better in these workouts and then of course ultimately in the game.

Challenging yourself both ways would help you last longer in the game by increasing your endurance and agility. For there do come times when you’re being pushed to the limits and that’s where you’ll need this endurance the most.

Basketball Weight Training Program – Based on 4 stages

Weight lifters and bodybuilders follow progressive weight training programs. They focus on increasing their weight indefinitely. And they are always trying to lift a little bit more. However, training for basketball has to be periodized. It means that over a year, weight training for basketball should follow many distinct stages or phases.

Each of these stages has specific objectives which lead you into the next stage of training naturally. Hence you should follow this periodized strength regime for maximizing your results. 

Warm Up

Warm up allows your body to loosen up and your blood to spread out across the body. It helps avoid unexpected injuries and gets rid of any stiffness that you may have developed during your resting period.

Remember to warm up your body before each session. Though in this plan the exercises for each day are split in a way that the first few workouts themselves pose as a warm up. But it is recommended to perform a few stretches of your choice beforehand as well. Doesn’t have to be for too long – a minute of jogging on the spot would be sufficient too.

Cool Down

Similarly, after you’re done training for the day, be sure to end the session with any cool down activity of your choice. Stretch out your quads, hamstrings, glutes, shoulders, chest, triceps and biceps.

Now that all the important information is conveyed and out of the way, let’s get started with the basketball weight training plan we’ve prepared for you! We share the stage-wise plan right here. Instructions on how to do each exercise is presented after the training plan.

Stage 1: Off Season (For Building Functional Strength)

Before beginning intensive weight training, it’s important that you make your body ready for it. So during the off-season, perform functional exercises which help in stabilizing your muscles and particularly, your core ability.

Basketball  puts a lot of uneven strain on your body. For instance, you throw with only one arm so some tendons and joints are put under more stress. Due to this, the muscles of one arm grow stronger and the muscles of the other arm are neglected.

This low-intensity functional strength stage helps in restoring the balance. Hence, the goal of this stage should be to:

  • Strengthen the neglected stabilizer muscles.
  • Balance the left and right sides of the body.
  • Prepare ligaments, tendons and joints for more intensive work in the following training stages.
  • Amend any imbalances between extensors and flexors.

Furthermore, a good deal of time should be dedicated to strengthening the core i.e. the muscles of the lower back and your trunk which connect the lower and upper body. They aid every turning, twisting, lateral and jumping movements, and are the link via which all the movement passes through.

The grounds you lay in off-season determine the quality of power and strength you can form in later stages. Furthermore, they also help in avoiding chronic and acute injury. In this stage, you should exercise 2-3 days per week.

Exercise Plan For Stage 1

Do following exercises, beginning with a warm-up of 10-15 minutes of mobility exercises. Take a rest of no more than 60 seconds between the sets.

Day 1

Calf Raises312-15
Leg Press312-15
Romanian Deadlifts312-15
Back Squats312-15 @ 60-70% max

Day 2

Chair Dips3Max
Pull Ups3Max
Bench Press with Dumbbells 312-15
Bent-Over Rows 312-15
One Arm Dumbbell Rows312-15
Incline Press with Dumbbells312-15
Military Press 312-15

Day 3

Calf Raises 315-20
Physioball Hamstring Curl 312-15
Glute Ham Raises312-15
Bulgarian Split Squats38-12 each leg
Romanian Deadlifts38-12

Day 4

Biceps Curls 312-15
Triceps Extension312-15
Incline Press with Dumbbells312-15
Rear Delt Raises315-20
Lateral Raises with Dumbbells315-20
Front Raises315-20

Stage 2: Early Pre-Season (For Building Maximal Strength)

This is the second phase of this basketball weight training. The goal is now to achieve peak strength. It can then be converted into muscular power by plyometric training. You should try to complete this stage in no less than 4 weeks ahead of the competitive season.

Many of the basketball players don’t progress past this stage. They focus on lifting more and more until they eventually get burnt out or injured. However, there’s some good news for you. Three weight training sessions per week are enough to build maximal strength. So try separating each session by at least 48 hours.

Exercise Plan For Stage 2

Do the following exercises, beginning with a warm-up of 10-15 minutes of mobility exercises. Get a rest of up to 120 seconds between sets on first and second days, and 60 seconds on third and fourth days.

Day 1

Back Squats38-12 @ 70-80%
Lunges34-8 each leg
Pause Squats34-8 @ 50-60%
Calf Raises312-15
Romanian Deadlifts (bar at knee height)34-8

Day 2

Bench Press38-12 @ 70-80%
Bent-Over Rows38-12
Close-Grip Bench Press 38-12
Military Press38-12

Day 3

Split-Squats312-15 each leg
Stability ball Reverse Hyperextensions312-15
Romanian Deadlifts312-15
Calf Raises315-20
Physioball Hamstring Curls312-15

Day 4

Incline Press312-15
Lateral Raises with Dumbbells315-20
Front Raises315-20
Rear Delt Raises315-20
Lateral Raises with Dumbbells315-20
Triceps Extensions312-15
Biceps Curls312-15

Stage 3: Late Pre-Season (For Muscular Power)

This is the stage in which everything comes together. You have taken time to get ready and worked hard on building strength. Hence, now is the time to reap the rewards on the basketball court. You can now use the plyometric training for converting your strength into targeted power for basketball.

Enhance the strength in the lower part of your body with the help of rebounding exercises such as death jumps. And you can focus on the upper part of the body with the medicine balls. However, you must remember that even though plyometric is a simple enough concept, you must get it right. Hence you shouldn’t overdo it. Such exercises should be done 2-3 days per week.

Exercise Plan For Stage 3

Do the following exercises, beginning with a warm-up of 10-15 minutes of mobility exercises. Take a rest of up to 120 seconds between the sets.

Day 1

Pause Squats33-6 @ 70-80%
Back Squats34-8 @ 80-90%
Reverse Hyperextensions38-12
Calf Raises312-15
Physioball Hamstring Curls38-12

Day 2

Floor Press with Dumbbells34-8 @ 60-70%
Bench Press with Dumbbells34-8 @ 80-90%
Military Press34-8
Bent-Over Rows 34-8

Day 3

Romanian Deadlifts38-12
Front Squats33-6 @ 70-80%
Back Extension – Superman Stretch38-12
Calf Raises 312-15
Physioball Hamstring Curls38-12

Day 4

Bench Press with Dumbbells 38-12
Military Press 54-8
Triceps Extensions312-15
Biceps Curls 312-15
Rear Delt Raises 312-15
Lateral Raises with Dumbbells312-15

Stage 4: In-Season (Maintaining Muscular Power)

You should accept the fact that over the course of the season you’ll lose a bit of maximal strength. However, you shouldn’t worry about it. You will be a good player as long as you are maintaining the high levels of muscular power which you have attained.

During this stage you should spend 1-2 sessions on the plyometric training and 1-2 in the weight room. For plyometric training, various detailed guides can be found on the internet.

Exercise Plan For Stage 4

Spend 1-2 days in the weight room doing the following exercises. Never exercise the day before a game. This is because it can cause fatigue and hence negatively affect your performance. At least two days should be set for recovery.

Stick to three sets of 6, 8 and 10 reps for workouts three days before the game, then 3 sets of 10, 12 and 15 reps for workouts two days before the basketball game. Remember: relax and rest the day before game day!

Upper-Body Push

ExerciseSetsReps (3 days before the game)Reps (2 days before the game)
Incline Press with Dumbbells36 + 8 + 1010 + 12 + 15
Bench Press with Dumbbells36 + 8 + 1010 + 12 + 15
Bar Dips36 + 8 + 1010 + 12 + 15
Military Press36 + 8 + 1010 + 12 + 15

Upper-Body Pull

ExerciseSetsReps (3 days before the game)Reps (2 days before the game)
Front Row with Dumbbells36 + 8 + 1010 + 12 + 15
Lateral Row with Dumbbells36 + 8 + 1010 + 12 + 15
Single-Arm Cable Pull-Downs36 + 8 + 1010 + 12 + 15
Pull-Ups36 + 8 + 1010 + 12 + 15

Lower Body

ExerciseSetsReps (3 days before the game)Reps (2 days before the game)
Walking Lunges36 + 8 + 1010 + 12 + 15
Box Step-Ups36 + 8 + 1010 + 12 + 15
Lateral Lunges36 + 8 + 1010 + 12 + 15
Bulgarian-Split Squats36 + 8 + 1010 + 12 + 15
Deadlift36 + 8 + 1010 + 12 + 15

How to perform each exercise in the Basketball Weight Training Program

Back Extension (Superman Stretch)

On the ground, stretch out on your stomach with your legs extended straight backwards, and your arms extended straight in front of you, like superman flies in the air. Check how your neck is holding up – you don’t want to put any strain on it, should be loose and relaxed; well aligned with the spine.

Back Extension

Once you’ve settled, lift your arms and legs upwards simultaneously, reaching out as high up as you can manage, while keeping your core stuck on the ground and your glutes engaged in the process.

Hold this pose for a few seconds – roughly 5 in the beginning, then you can hold this for a longer time as well – and then relax into the starting position again. This makes one rep.

Keep this up for as many reps as required.

Back Squats

Start with placing the barbell on your shoulders with your hands resting at an equal distance away from the shoulders when you grip the bar. Inhaling deeply, prepare yourself to lift the bar off the rack.

Back Squats

It is essential that your feet are planted firmly on the ground and your stance is steady. Keeping your posture upright, and the barbell nicely placed on your shoulders, slowly begin to lower your body down into a squat position. You may exhale as you raise yourself back up from the squat.

Bar Dips

Firmly grip the bars that you see sticking out on both sides, then balancing yourself with the help of these bars, give yourself a jump upwards. Once your feet are off the ground and your arms erect – no bending at the elbows at this point – cross your feet at the ankles to make it easier for you to do these ‘in the air’ kind of push-ups; plus, it helps to maintain a good posture as you’re at it.

Bar Dips

To lower yourself back down, you’ll have to bend your arms slightly at the elbows and lean forward from your torso – this will allow your arms to control your bodyweight better. This makes one rep.

In the similar fashion, keep pushing yourself up and dipping yourself down until you’ve done all the required reps.

Bench Press with Dumbbells

Start with sitting on the bench and then resting your back against the bench, with your feet still on the ground. As you do this, hold the dumbbells close to your chest. Once you are comfortable on your back and ready to begin the workout, push the dumbbells upwards and away from the chest. Extend your arms as far up as they go.

Bench Press Dumbbells

Now bring your hands back to where you started from – that is, the chest. This makes one rep.

Bent Over Rows

Stand a few steps away from the bar, just enough so you can easily bend and nicely grip the bar with both of your hands while maintaining a straight posture. Your hands should neither be too close in with each other, nor too far out from one another; a good spot would be similar to your shoulder width or slightly wider apart.

Bent Over Rows

Inhale and start lifting the bar up until it reaches your chest. That’s it! Now, take it back down and that will complete one rep of your bent over rows.

Biceps Curls

All it requires for you to do is to stand in an erect posture, with dumbbells in each hand. Bring both your arms close to each side of your torso, and then with your elbows still suck at your sides, lift your forearms up and out straight ahead. That’s where you start.

Bicep Curls

Now, lift your forearms up towards your shoulders and then back to the initial pose.

There you go – this makes one rep of bicep curls.

Box Step Up

Just pace a box in front of you and step up onto it with one foot at a time. Now the main thing to have your focus on is that your heel should be the place where you transfer your weight as you lift yourself up, and not the toes. Also, make sure your entire foot is resting on the box and not just half of it.

Box Step Up

Step back on to the ground and go again.

Bulgarian Split Squats

Find a bench that is about as high as your knees. Stand a few steps away from it with your back facing the bench. You should be standing as far away from the bench where you can easily place the top of your toes of one of your legs on the bench with that leg extended backwards; standing straight still with the other leg.

Bulgarian Split Squat

Your arms should be stuck close to your sides with you holding a dumbbell close to your chest.

Now lower your upper body by bending your knees; making sure the knee of your leg which is on the ground doesn’t go out of the line of your toes – all the while keeping your back and shoulders straight. Once up and down makes one rep.

Calf raises

Begin by standing with your feet hip-width apart, and your arms at your sides. Keeping your back straight, maintain an upright posture, and look straight ahead. Now, raise yourself up on your toes while contracting your calf muscles, hamstrings and glutes.

Calf Raises

Lifting your heels up as high as you can and then lower yourself down coming back to the initial position. Repeat as many times as recommended in the plan.

Chair Dips

Begin this workout by sitting down on a chair. Grab hold of the chair with your hands on each side of your hips and remove yourself off of the chair while still holding the chair at the front edge. Scoot out with your feet as far ahead in the front as your body feels comfortable in for you to dip up and down. Your hips will always be in the air; not touching the ground as you do the dips.

Chair Dips

Engage your hips, core, arms, thighs and glutes and do as many reps as recommended.

Close-Grip Bench Press

This one is similar to the dumbbells bench press we went over earlier, but with a bar weight.

Close-grip Barbell Bench Press

Rest your back on the bench. Keeping your arms stuck to yours sides, grab hold of the bar taking some assistance. Your grip on the bar should be such that both your hands are resting close to one another.

Once you are confident to lift the bar off the rack – with some assistance – do it and extend your arms towards the ceiling. Bring it down so it hovers just above your chest and then lift it back up and this keeps on going until you’re done with all your reps.

Once up and down, makes for a single rep.


Stand close to a barbell and maintain a straight posture with your chest out, shoulders back and down, hips open and pushed out; bend down at your knees and grab hold of the barbell. Your hands should rest as wide apart as your shoulders are.


Once prepared and ready, lift the barbell up. As you lift it up, it is a good practice to dig the heels of your feet in the ground, for it will help you maintain balance and posture.

You are to lift it up in a way that when you are standing erect again with the bar in your hands, your arms are straight and down; not bending or curling up at the elbows.

Just lower it back down now in a smooth fashion with your posture still on point. This will give you a single rep. Keep at it.

Floor Press with Dumbbells

Lay back down on the floor facing the ceiling. Bring your knees up and keep your feet against the ground. No need to stick your knees together, you can let there be a gap in between. Resting your elbows and upper arm on the ground, raise your forearm up towards the ceiling with a dumbbell in each hand.

Floor Press with Dumbbells

Consider this your start position. Now raise your arms up and then back down. Keep going in this up and down fashion.

Front Raises

Grab a set of dumbbells. Stand up straight. Your arms should be resting on your sides – straight and down. Now raise your arms up in front of you until they are parallel with the ground. Your dumbbells should be horizontal to look at when you bring them up and not vertical.

Front Raises

Lower your arms back to the sides and there you have your first rep.

Glute Hamstring Raises

Lay on the ground on your stomach, facing the floor. Stick your feet under a barbell in a way that you feel a good grip with your ankles and heels involved when you raise yourself with its help.

Glute Hamstring Raises

Now placing your palms against the floor close to your face and neck on each side, push yourself up and let yourself rise until your knees are resting on the ground and you have successfully managed to sit up straight in the manner as shown in the image.

Then you lower yourself back down in the same way.

Incline Press with Dumbbells

Just like you do for bench press, rest your back against a seat of a bench that’s inclined at 30-40 degrees. Then hold the dumbbells close to your chest. Once you are comfortable and ready to begin the workout, push the dumbbells upwards and away from the chest. Extend your arms as far up as they go.

Incline Press with Dumbbells

Now bring your hands back to where you started from – that is, the chest. This makes one rep. You can do this with dumbbells or a barbell, both are okay.

Lateral Lunge

This is similar to a regular lunge but sideways. So you start off by standing straight with your feet a normal distance apart. Then stretch your right leg out towards your right side. As you do that, simultaneously you bend your left knee which should be facing straight ahead and should also be in line with your left toes. Then rise back up.

Lateral Lunge

Your arms would be clasped together in front of your chest during this routine.

Repeat the same on the other side as well.

Lateral Raises with Dumbbells

Stand with your feet at a normal distance apart and your back and shoulder straight. You should be having a dumbbell in each hand with your arms resting close to your sides.

Lateral Raises

Now as if you were making snow angels, lift your arms up towards the ceiling and then take them back down to the sides again.

Leg Press

The leg press is a weight training workout where you push a weight away from your body using the strength from your legs. It is an effective exercise for the lower body.

Leg Press

Rest your back and head against the padded support when after settling yourself on the machine. Your feet go on the foot resting plate which extends to about hip width apart. Make sure your heels are firmly placed on the plate all the while, and your hips on the seat – you shouldn’t be bouncing up and down. And with your legs you should be making an angle of 90 degrees from the knees to the plate.


Stand with your feet hip-width apart. Engaging your core, with a giant step forward with one of your legs, shift your weight in a way that your heel touches the floor first. Lower yourself until the thigh of the leg which you thrusted forward is parallel to the floor and its shin is perpendicular to the ground.


Dig the heel of that foot in the ground to get back to the starting position. Repeat the same with the other leg.

Military Press

Standing straight and tall, bring the barbell on to the front side of your shoulders and in front of your neck.

Military Press

Now bracing yourself, push the barbell up overhead, towards the ceiling. And back again. This would give you one rep of the military or overhead press.

One Arm Cable Pulldown

Grab hold of the cable grasp and sit down on the seat that is in front of the cable machine. It should make your arms and shoulder reach out completely extended. Then bracing your core, pull the cable down with one arm only, making sure you are bringing it all the way back till your fist rests next to your chest.

One Arm Cable Pulldown

Then slowly let your arm extend back out and up, as the cable retrieves it’s position. Once one with the reps with one arm, switch the arm and do the exercise with the other arm too.

One Arm Dumbbell Rows

Start by standing straight with feet shoulder-width apart. Now bending your torso forward, stretch your left leg out – but backward. As you do this you will have to bend your right leg as well at the knee, but make sure your knee is within the line of your toes. Rest your right hand on your knee with the fingers facing towards the left leg and your elbow slightly bent too.

One-Arm Dumbbell Rows

Your left arm should be having a dumbbell in it and at this point it should be hanging straight downwards. Now raise your dumbbells up with your bending out and backwards. Your hand and dumbbell should reach up to your chest. Then you take it back down as you started.

This makes one rep. Repeat for required reps on both sides.

Pause Squats

Resting the barbell on the backside of your shoulders, and making sure you are standing with no faults in your posture, lower yourself down into a squat. As you squat your knees should be in line with your toes and not reach further out, for that will lead to injuries.

Pause Squats

Once in the squat position, you are free to hold it for a few seconds if you can hold it, and then return to the standing position in a smooth manner, without jerks in your joints.

Physioball Hamstring Curl

Lay down on the floor facing the ceiling. Your physioball should be under your calves with your back of your heels having a grip on the ball.

Physioball Hamstring Curl

Now roll the ball inwards with the help of your calves and heels and then roll it back outwards to the starting point. That’s it. That was one rep. Keep this up for as many reps as recommended.

Pull Ups

Stand under the pull up bar and firmly grip the bar. Now giving yourself a jump, bend your arms at the elbows to allow for the arm to pull you upwards. Keep pulling until your chest reaches the bar and your head has bypassed it.

Pull Ups

Now lower yourself down and keep doing this dipping-down and pushing-up drill for your desired reps. Once up n down makes for a single rep.

Rear Delt Raises

Stand straight in a nice posture. Now dip your torso down and forward, with your shoulders straight; pushing your hips out, keeping your back properly aligned. 

Rear Delt Raises

You should be having a dumbbell in each hand, and both arms should be hanging straight towards the floor. Now as if you were spreading your wing out, bring your arms up on both sides, simultaneously, opening up your chest.

Reverse Hyperextensions with Stability Ball

Place the stability ball on a bench and climb on top of the ball with your torso and stomach, grabbing hold of the sides of the bench. Still balancing yourself this way while holding the bench, stretch the rest of your body out so that everything is in line.

Reverse Hyperextension

Now push your legs up towards the ceiling with your toes pointing outwards too. Hold for a second, then back to stretching out straight.

Romanian Deadlifts

Put the barbell where your feet rest. Open your chest up and push your hips back a little. Grab hold of the barbell by bending down while maintaining good posture. With the feet steadily planted in the ground, raise the barbell up until it reaches close to your hips but still slightly below them, as you raise yourself back up.

Romanian Deadlifts

Ensure that your knees, back and shoulders are straight and are holding up a proper posture. Keep holding the barbell for a few seconds until you can manage then set it back down on the ground by slowly bending again from the hips area.

Triceps Extension

Take a set of dumbbells and hold in each hand. Stand up straight, lift your arms overhead while holding on to the dumbbells close to each other – consider this the starting point. Now, bend your forearms backwards and down.

Tricep Extensions

Hold it a sec or two and then return your arms to the overhead position. Take this as one rep.

Walking Lunges

Stand with your feet hip-width apart. Engaging your core, with a giant step forward with one of your legs, shift your weight in a way that your heel touches the floor first. Lower yourself until the thigh of the leg which you thrusted forward is parallel to the floor and its shin is perpendicular to the ground. That counts as one step.

Walking Lunges

When you do the same thing with the other leg this time, making your current position your starting point for the next leg – this would turn your regular lunge into a walking lunge.

Avoid Injury Before It Happens

Again, before proceeding on to the actual training program, it is mandatory to remind you that do not at any cost, jump right into building your moves and explosiveness – train your muscles first to adapt to the rapid change of movements as quickly and swiftly as the movement itself.

Once your foundation is set, you’ll be well on your way to becoming a powerful and star player in no time. Here’s how the ladder goes:

  • Coordination and movement efficiency
  • Strength and force production
  • Speed and explosiveness

That’s how you’ll progress with this training plan.

Considerations regarding rest period

One important thing that you should be careful about is that resting is the most critical aspect of any training program. This basketball weight training will make you unbeatable if you properly follow the process and take due rest when you need to.

So remember to rest, even during the season; You can even take one entire week off every 6-8 weeks. Or you can also have light circuit training for a period of 2 weeks, every now and then.


This basketball weight training program is ideal for professional basketball players. However, even newbies can benefit from it if the guidelines are followed properly.

Don’t overdo any specific exercise without being sure of its effects and be sure to follow proper exercise techniques instead of practicing them in a poor form continuously.

Check if you are doing them correctly and if you are not, rectify your techniques before plunging into basketball weight training right away.

In the end, make sure that you don’t skip any of the stages and that you take regular rest to allow your body to recover.