Weights

WEIGHT LIFTING & PLYOMETRIC PROGRAM

I am a big believer in getting our team to lift weights. Our team will train very hard in the weight room. We try to train 2 times a week during the season, and 3 times a week out of season. I really believe that the stronger the player, the more aggressive he will play for you... I think players who are very strong tend to attack the basket more, rebound more, and play tougher defense.  

Below is a copy of our current program: 3-Day Total Body Program

Monday and Friday

1. Bench Press (10-8-6-4) - Shoulders, chest triceps.

2. Lat Pull Down (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.

3. Bicep Curls (3 x 10) - Bicep and forearms.

4. Bar Dips (3 x max) -  Chest, shoulders, and arms.

5. Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.

6. Hang Cleans (10-8-6) - legs, hips, lower back, upper back, and shoulders.

7. Calf Raises (3 x 30) - Ankles and calves.

8. Wrist Curls (3 x 25) - Forearm flexors.

Wednesday

1. Incline Bench Press (10-8-6) - Shoulders, chest, triceps, and upper back.

2. Seated Lat Row (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.

3. Lateral DB Raises (10-8-6) - Deltoid and trapezius.

4. Triceps Press Downs (3 x 10) - Triceps.

5. Dumbbell Curls (3 x 10) - Biceps and forearms.

6. Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.

7. High Pull (10-8-6) - Legs, hips, lower back, upper back, and shoulders