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    The Ultimate Guide to Weight Training for Basketball
    The Ultimate Guide to Weight Training for Basketball
    The Ultimate Guide to Weight Training for Basketball
    Ebook214 pages1 hour

    The Ultimate Guide to Weight Training for Basketball

    By Rob Price

    3.5/5

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    About this ebook

    The Ultimate Guide to Weight Training for Basketball is the most comprehensive and up-to-date basketball-specific training guide in the world today. It contains descriptions and photographs of nearly 100 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round basketball-specific weight-training programs guaranteed to improve your performance and get you results.

    No other basketball book to date has been so well designed, so easy to use, and so committed to weight training. This book will have players increasing strength, power, agility, and overall quickness on the court, leading to an increase in rebounds, steals, blocked shots, and overall defensive efficiency. You will build the strength and power needed to dominate the post and under the basket and you will build the stamina and endurance needed to go strong until the final whistle.

    Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too!
    LanguageEnglish
    PublisherPrice World Publishing
    Release dateSep 1, 2011
    ISBN9781936910946
    The Ultimate Guide to Weight Training for Basketball

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      Book preview

      The Ultimate Guide to Weight Training for Basketball - Rob Price

      The

      Ultimate Guide to

      WEIGHT

      TRAINING

      for

      BASKETBALL

      fouth edition

      Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training.

      Any application of the recommended material in this book is at the sole risk of the reader, and at the reader’s discretion. Responsibility of any injuries or other negative effects resulting from the application of any of the information provided within this book is expressly disclaimed.

      Published by Price World Publishing

      1300 W. Belmont Ave, Suite 20g

      Chicago, IL 60657

      Copyright © 2006 by Robert G. Price CPT.

      All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

      Book design by Jocelyn H. Hermozada

      Cover design by Alexandru Dan Georgescu

      Interior photographs by Marc Gollub

      Editing by Barb Greenberg

      Editing and proofreading by Maryanne Haselow-Dulin

      Printing by Express Media

      Fourth edition: 2006

      ISBN: 978-1-936910-94-6

      The

      Ultimate Guide to

      WEIGHT

      TRAINING

      for

      BASKETBALL

      fourth edition

      Robert G. Price CPT

      CONTENTS

      Part I

      BASKETBALL-SPECIFIC TRAINING

      Introduction

      Off-Season Training

      Preseason Training

      In-Season Training

      Basketball Running and Conditioning Program

      Protein: How Much Is Enough?

      Post-Workout Recovery: A Must for Athletes

      Pre-Event Fueling for Peak Performance

      Part II

      GETTING STARTED

      Warming Up

      Cooling Down

      Abs

      Stretching

      Proper Form

      Proper Breathing

      Part III

      RECOMMENDED EXERCISES

      Substituting Similar Exercises

      Chest Exercises

      Back (Lats) Exercises

      Shoulders Exercises

      Triceps Exercises

      Biceps/Forearms Exercises

      Legs Exercises

      Part IV

      THE NECESSITIES

      Perfecting Your Technique

      Estimating Your One-Rep Max

      The Different Folks, Different Strokes Principle

      Overtraining and Staleness

      The Declaration of Variation

      Muscle Fibers

      Training Techniques

      When to Increase

      Safety Reminders

      Record Keeping

      Test Yourself

      Conclusion

      Part V

      SUPPLEMENTAL 4-WEEK PROGRAMS

      Endurance/Stamina/Fat-burning Programs

      General Fitness/Power Programs

      Strength Programs

      Part I

      BASKETBALL

      Specific

      Training

      With Weight

      Training,

      KNOWLEDGE

      IS THE KEY

      TO SUCCESS

      INTRODUCTION

      Basketball is a sport of speed, quickness, strength, and power. To play basketball competitively, you need to be strong, powerful, agile, flexible, and have good stamina and muscular endurance. Each of these qualities can be enhanced through a proper basketball specific weight training program. This book focuses on how to develop your body in every area that is most important to basketball. It also provides you with daily basketball-specific programs designed for the off-season, preseason, and in-season to maximize your playing potential.

      There are two requirements needed to be a good basketball player: basketball specific skills and proper conditioning. An important note must be made clear. Weight training will not directly improve your basketball skills. However, it will make your entire body stronger and more powerful, which will increase your vertical, your speed, and your quickness. It will also decrease your vulnerability to injury and increase your muscular endurance and stamina so you can play hard all four quarters. All of these factors will increase your basketball playing potential. If you train properly for basketball, you will experience all of these benefits without sacrificing your technique on the court. In fact, proper weight training can enhance your technique by improving your flexibility and increasing your range of motion. This book not only contains a year round basketball-specific training program, but also includes over 50 additional 4-week programs so you can find exactly what you need.

      Improper Training

      Training improperly increases the risk of an injury occurring, and it can also set you further away from your goals. The goal of weight training for basketball is not to build stiff, bulky muscles; it is to improve your game by increasing your vertical, speed, quickness, power, flexibility, muscular endurance, and balance. You want to build your muscles and improve flexibility in areas that are important to improving your performance on the court.

      Major Benefits from Weight Training

      Weight training for any sport provides you with two general benefits. It helps enhance your athletic performance and it helps reduce or prevent injury. Weight training also plays a major role in injury rehabilitation. Muscles that are well trained have been shown to recover faster from injuries, which will reduce chronic pain. Basketball is a contact sport, which can get very physical under the boards and even on the perimeter when hard picks and screens are set. These hazardous conditions make injuries more likely. With stronger muscles supporting your bones, tendons, and ligaments, you will be much less injury prone in all aspects of your life.

      Common Basketball Injuries

      The most common injuries experienced by basketball players are knee injuries and hamstring pulls. They can occur in many activities, including rebounding, shooting, and running. Training the muscles surrounding the knee is a good way to protect yourself from these injuries. Performing both leg extending (thighs) and leg-contracting (hamstring) exercises on the same day through their entire range of motion both strengthens and increases the flexibility in the knee and hamstring.

      These injuries negatively affect your performance and if severe enough can take you away from the action for a while. This necessitates taking injury-reducing precautions. Always stretch before lifting and playing, and weight train properly. The programs provided in this book are designed to train these and other areas of your body, minimizing your chances of getting injured. The programs strengthen every area of your body to ensure a healthy body from head to toe. The programs also require performing both arm-extending (triceps) exercises and arm-contracting (biceps) exercises through their entire range of motion during the same training session, thus reducing the chances of elbow injuries by increasing both the strength and flexibility in your elbow joint.

      Practice Makes Perfect

      While weight training for basketball, it is crucial to continue practicing your skills. Your neurotransmitters will need to adapt to your newfound strength so you can convert it into power on the court. As important as strength and power are, they are not as important as technique. You need to be shoot ing the ball continuously and practicing your ball handling and passing. Practice your shooting on the off days from the gym. Work on your footwork and post moves, shoot a lot of free throws, and practice, practice, practice throughout the off-season.

      If you are currently in-season and not lifting weights, do not begin until the season is over. The best time for basketball players to begin weight training is in the off-season because your muscles may need some time to adapt to your newfound

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