Basketball is no longer strictly a finesse sport.
Today’s players require special strength training in order to be at their best.
Designing a program
There are many ways to train strength. While certain principles are the same, every program is different. One routine that works well for one person doesn’t mean it will work for another. However, the program can have the same success rate in other people. Research has provided insight into the physiological adaptations that strength training brings to people.
You must use force to overcome resistance greater than what you encounter in daily life. This will increase your strength. This concept is called progressive overload and it is the foundation of strength training programs. This article and several charts will help you create a program that is progressive overload. However, you need to understand the basics of strength training before you can properly use them.
Reps, sets, loud, and speed
A repetition is a single, complete movement. This can be illustrated by moving from the lockdown position of the bench press to the chest position and then pressing back to lock the door.
Did you mean a set of repetitions of a lift or exercise? You will determine the weight or load you choose based on how many repetitions you plan to do for each exercise.
Frequency of lifting
It is just as important to take time off between training sessions than to lift weights. Your body creates new muscle tissue in response to heavy lifting. Muscle building occurs during recovery. Your body will not be able to build muscle tissue if you leave every day and don’t allow enough rest between sessions. This can make your weight training less effective.
Variating the routine
The programs are designed to maximize strength recognition development peak at a particular time of the year. Preseason and off-season training should be coordinated so that you can maximize your strength, speed and conditioning at the beginning of the season. Training should be the same for competitive seasons. Although intensity, duration and frequency will likely be reduced, you can still prepare for the playoffs by creating an in-season program.
Guidelines for designing a strength-training program
- Load is based on how many reps are to be done. You must be at your heaviest weight while still being able to complete the prescribedr petition percent. Remember never sacrifice technique for extra pounds.
- Amazing that the anatomical forces are constant. However, the actual other can change from day to day.
- The number of sets should not exceed 30 if the training goal is muscle endurance, muscular endurance/strength or muscular strength.
- The total Satz will decrease to 24 by the end of the macrocycle. This will allow you to lift heavier weights and for longer rest periods between sets, while still maintaining a decent duration.
- If you are restricted to one exercise per anatomical area, choose a multi-joint left. Also known as a compound left. This is a compound lift that can be used in all areas of the body, except the lower back.
- Although I don’t consider auxiliary muscles in determining total volume sets when calculating them, they should be considered. The load, sets, and reps for these muscles are determined by time and energy.
- The warm-ups are not included in the total volume.
Here are some examples of strength training programs for basketball