Basketball players are known for coordination, since they have to move quickly laterally and switch angles at a moment’s notice. They dominate the court with their jumping, sprinting, slam dunking and explosiveness. Learn how to take your workout to the next level, just like an NCAA star. Perfect your athletic performance, become more agile and improve your strength and explosiveness thanks to this basketball workout plan and supplementation.
Train like a Basketball Player: Workout Plan
There are various exercises to help you get a basketball player’s body, from chest flys and pull-downs to walking lunges and calf raises, but below you’ll find a sample workout plan that includes conditioning and strength routines. Just pick which day of the week you want to devote to each muscle group, and make sure to take a break to rest for one day mid-way through your workout plan. Remember to perform every exercise as explosively as you can to maximize the effects on your body. Keep up good form and stay safe!
Leg Exercises & Abs
Knee Tucks- 2 Sets of 20 Reps
Lunge Jumps- 3 Sets of 12 Reps
Box Jumps- 3 times 8 Box Jumps
Band-resisted Backboard Touches- 3 Sets of 10 Reps
Speed Dribble with Harness- 3 times 15 Seconds
Band-Resisted Lay-Ups- 3 times 8 Lay-Ups
Chest Exercises & Triceps
Bench Press- 3 Sets of 10 Reps
Incline Dumbbell Press- 2 Sets of 10 reps
Triceps Dips- 2 Sets of 10 Reps
Triceps Pushdowns- 2 Sets of 10 Reps
Burpee Push-Ups- 2 Sets of 10 Reps
Back Exercises, Shoulders & Biceps
Pull-Ups- 3 times 8 Pull-Ups
Dumbbell Shoulder Press- 3 Sets of 12 Reps
Cable Seated Row- 3 Sets of 10 Reps
Dumbbell Front Shoulder Raise- 2 Sets of 10 Reps
Dumbbell Lateral Shoulder Raise- 2 Sets of 10 Reps
Biceps Curls- 3 Sets of 10 Reps
Hammer Curls- 2 Sets of 10 Reps
Train like a Basketball Player: Supplementation
Basketball is a highly intense sport that boasts frequent stop-and-go activity on the court. Players have been found to cover about five miles per game! For this type of endurance, speed and focus, basketball players need to have proper nutrition that manages their energy, keeps them hydrated and maintains their body weight. Take a look below to learn more about which supplement can help you train like a basketball player:
Pure Whey Protein Supplement
Protein is the most important macronutrient when it comes to building a lean muscle mass while increasing metabolism so you can continue to burn fat. So to help you maximize your protein intake, try BPI Sports’ ISO HD™ whey protein powder. It’s a mix of whey isolate protein and whey hydrolysate protein that is easy to digest and quickly fuels your muscles after exercising. In just one scoop, there’s 25 grams of low-calorie protein that’s high in calcium and low in sodium.
Since intensity and explosiveness go hand in hand with playing basketball, you want to make sure you have sustained energy throughout your workout. To help take your performance to the next level, try fueling your workouts with BPI Sports’ PUMP HD™. It’s a pre-training performance supplement that promotes sustained hydration to help you exercise harder, longer and better. It has Rhodiola, green tea and Vitamin B-6 to help you power through training.
When training regularly like a basketball player, you want to make sure your muscles are recovering properly. To rebuild and repair your muscles the right way, equip yourself with a bonded chain amino acids supplement like BEST BCAA™. It includes the three essential amino acids including leucine, isoleucine and valine to decrease protein catabolism, all while helping you recover faster.