Muscle Net Tips: The basketball strength training plan is suitable for basketball hobbies who have not conducted systematic strength training.
Here I will only write down the specific arrangements of the 6-week plan. First of all, I will emphasize a few points:
1. It is advisable to arrange training three times a week, and rest for the remaining four days to rest the body as much as possible.
2. 1. 3. 5 training and 2. 4. 6 rest every week, of course you can switch them around.
3. You can do some light exercise on the 7th day, don’t be too tired.
4. The load intensity I use here is 75%-80%, which is for beginners who do not have systematic practice.
Sequence Action Name Week 1 Week 2 Week 3
1 Bench press (pectoralis major) 3 groups*8-10 reps 3 groups*8-12 reps 3 groups*8-12 reps
2 Rowing exercises (lats dorsi) 2 groups*8-10 reps 3 groups*8-12 reps 3 groups*10-12 reps
3 Parallel bars (deltoid muscle) 2 groups *8-10 reps 2 groups *8-12 reps 3 groups *10-12 reps
4 Barbell biceps flexion and extension (biceps brachii) 2 groups*8-10 reps 3 groups*8-10 reps 3 groups*10-12 reps
5 Wrist Curls (Forearm Muscles) 2 groups*8-10 pieces 3 groups*8-10 pieces 3 groups*10-12 pieces
6 Seated leg flexion and extension (quadriceps) 2 groups*8-10 reps 3 groups*8-10 reps 3 groups*10-12 reps
7 Sit-ups (rectus abdominis) 2 groups *15-20 reps 3 groups *15-25 reps 3 groups *25-25 reps
Sequence Action Name Week 4 Week 5 Week 6
1 push-ups (latissimus dorsi, pectoralis major, rectus abdominis) 3 groups*12-15 reps 3 groups*15-20 reps 3 groups*15-25 reps
2 Side lift (posterior deltoid, biceps brachii) 2 groups*8-10 reps 3 groups*8-12 reps 3 groups*12 reps
3 Lifting dumbbells and shrugging with straight arms (trapezius muscles) 2 groups *8-10 reps 3 groups *8-12 reps 3 groups *12 reps
4 Sitting pull (biceps brachii, brachioradialis) 2 groups*8-10 reps 3 groups*8-12 reps 3 groups*12 reps
5 prone push-ups (hamstring muscles) 3 groups * 12-15 reps 3 groups * 15 reps 3 groups * 15 reps
6 Abdominal exercises (iliopsoas, biceps femoris) 3 groups*15-18 reps 3 groups*18 reps 3 groups*18 reps
7 Lying leg kicks (quadriceps) 2 groups*8-10 reps 2 groups*8-12 reps 3 groups*12 reps
8 Weight-bearing straight leg jumps (calf muscles) 2 groups*8-10 reps 3 groups*8-12 reps 3 groups*12 reps
The above is a 6-week training plan
A brief explanation:
1* 3 groups * 12-15 reps. This exercise is done three times in one set, ranging from 12 to 15 reps.
2* The calculation of load intensity I use here is 75%-80%. For example: the maximum weight I can lift at one time for bench press is 50KG, then it is 50KG*80%=40KG (people are needed during the experiment Be by your side to protect you from danger)
3* Also, these are all exercises in the gym and require equipment.
4* At one point, the rest between each set is approximatelyRest for 4-5 minutes.
Another note: test your resting heart rate the morning before practice, and don’t forget to test your resting heart rate on the fourth morning after practice for comparison. If your heart rate on the fourth day is too fast or too slow compared to the first day, it means you are not able to adapt to such a load of training. The load should be reduced or training should be suspended.