Most of you have just over a month to get in great basketball shape before tryouts/practice starts. Are you prepared? The best and quickest way to get into shape is to take a comprehensive approach:
Nutrition and rest: Your body is like a race car and it needs to be properly fueled to work at a maximum level. You need to try to get 8 hours of sleep each night to make sure you are well rested enough to give 100% at every workout. You also need to make sure you drink tons of water to stay hydrated. Even the slightest bit of dehydration can affect performance on the court and in the weight room. You also need to eat your normal 3 meals a day plus 2-3 high powered snacks. Two of the most important times to fuel are first thing in the morning (breakfast) and within an hour after working out. Here are a few great foods you can start your day with to give you energy: pancakes, waffles, bagels, cereal, oatmeal, and fruit.
Strength training: If your body is a car, your muscles are the engine. Proper strength training will increase the size/strength of your muscles (giving you a bigger engine!). If your muscles are stronger, they can produce more force, which means you will be able to run faster and jump higher (and you will also be less likely to be injured). Here are a few guidelines:
Training Frequency: 2-3 workouts per week
Training Duration: 40-60 minutes per workout
Training Volume: 1-3 sets per exercise, 10-15 total exercises per workout
Training Intensity: Perform each set to a point that no other “quality” repetitions are possible (muscle failure/muscle fatigue)
Repetition Ranges: 8-15 repetitions per set (reaching muscle fatigue prior to 8 repetitions means the resistance is “too heavy” and increases orthopedic stress)
Equipment: Utilize what is available - free weights, machines, manual resistance, etc.
Workout tips: To make your workouts as effective and efficient as possible, you should utilize compound movements like squats, lunges, step-ups, leg presses, pull-ups, bench presses, rows, and shoulder presses.
Conditioning: The primary goal of your conditioning program should be to get in peak basketball shape. There is a huge difference between being fit and being inbasketball shape. Being able to run 3 miles is great for cross-country but not necessarily for basketball. Basketball is a game of starting and stopping and jumping with varying bouts of very high intensity activity. Your conditioning workouts should mimic this. You should aim for each workout to incorporate drills that include sprinting, cutting, back pedaling, defensive sliding, and jumping. The more game like the drill – the better! You must go all out every rep of every drill in every workout to truly reach your conditioning potential.
You still have several weeks left, get to work!
If you have any questions or need any resources on getting in great basketball shape, please contact me atAlan@StrongerTeam.com.
Train hard, train smart.
Alan Stein, CCS, CSCS