8 WEEK UPPER-BODY STRENGTH PROGRAM

FOR BASKETBALL PLAYERS

Important
No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any
means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the
author.
The exercise information presented on these pages is intended as an educational resource and is not intended as a
substitute for proper medical advice. Consult your physician or health care professional before performing any of the
exercises described on these pages or any exercise technique or regimen, particularly if you have chronic or recurring
medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.
Neither the author nor advertisers of this manual make any warranty of any kind in regard to the content of the
information presented and accept no responsibility for its misuse.

Additional Resources
For additional basketball specific strength & conditioning resources, please visit:

Stronger Team | Alan Steins Blog: http://Blog.StrongerTeam.com

Training Products, Guides, Workouts, Programs: http://Shop.StrongerTeam.com
Stronger Team Information, Schedules, Articles, Services: http://www.StrongerTeam.com
Free Training Videos: http://www.youtube.com/StrongerTeamDotCom

Authors
Alan Stein
Blair ODonovan
Steve Tikoian

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8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS

Introduction
Congratulations on taking an important step in maximizing your potential for success on the basketball court.
Your effort and dedication, combined with the information in this program, will help you implement a sound and
productive upper body strength program. This program was designed to be done in conjunction with our 8
Week ACL Injury Prevention Program.
The importance of strength is quite evident in the sport of basketball. The days of just playing pick-up at the
gym are over. It is important to participate in a truly comprehensive strength training program in order to
improve performance on the court. Your strength training program lays the foundation for your success.
The central purpose of this training program is to decrease the occurrence of injury. Basketball is very
physically demanding and is most certainly a contact sport. Making the muscles, ligaments, and tendons of
the body stronger will lessen the chance and/or severity of an injury (such as a pulled groin or rolled ankle),
and keep a player on the court where they belong. In addition, a properly implemented training program can
improve overall performance. A player will be able to run faster, jump higher, and box out stronger! Therefore,
they will be able to perform their basketball skills at a higher level, with more efficiency, and perform them for
longer (without the onset of fatigue).
The goal of this program is to provide a day-by-day, safe, efficient, and productive upper body strength training
program for players and teams of all levels. Both male and female players, ages 13 and older, can utilize the
principles and guidelines in this program.
IMPORTANT: For any exercises listed with a number and a letter (1A: Dumbbell Row and 1B: Dumbbell Bench
Press), these exercises are to be performed in a superset fashion. Perform one set of 1A: Dumbbell Row,
then move immediately to 1B: Dumbbell Bench Press. Move back and forth until the prescribed number of
sets and repetitions are complete.

Warm-up
Prior to beginning these workouts, it is important to go through a proper warm-up to reduce the chance of
injury. Dont confuse warming up with stretching, as they are two completely separate activities. The warm-up
will consist of low intensity movements that involve most of the muscles in the body. The goal of the warm-up
is to raise the bodys core temperature a few degrees in order to increase blood flow to the muscles and loosen
up the joints. This will help prepare the body and mind for the workout to follow. The warm-up wont take very
long, but is very important.

Dynamic Flexibility
Dynamic flexibility is the superior way to prepare, as it is more effective, focused, and productive than sitting
and stretching. This dynamic flexibility exercises in this program will increase your active range of motion.
There are several benefits to performing dynamic movements over a more traditional sit and stretch routine.
First, by continuing to move, you ensure the body and muscles stay warm throughout this process. Many
players will lose the 2-3 degree increase in core temperature by sitting and stretching for 10-15 minutes.
Dynamic flexibility, when performed appropriately, prepares the muscles and joints in a more specific manner
than static stretching. Given that the workout is going to consist of dynamic movements it is important to
prepare the body in a similar manner. These dynamic flexibility exercises also help with coordination, motor
skills, and the ability to jumpstart the central nervous system. These traits are invaluable with younger athletes
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8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS

who are still learning how to control their bodies in space. For more in depth information on flexibility, we
recommend the Pre / Post Practice Stretches PDF available at Shop.StrongerTeam.com.

Pre-Hab
Re-hab, or rehabilitation, is a series of exercises done after a player is injured, in an effort to get them back in
playing condition. Therefore, pre-hab, is a term coined to describe a series of exercises done before a player
may be injured, as a proactive means to reduce the risk and overall severity of an injury. This is done by
strengthening specific muscle groups and joints. The ankle is the single most injured area for basketball
players. Ankle sprains can happen from landing on another players foot or having it roll over during a sharp
cut. A severe ankle sprain can debilitate a player for several months. This program includes a series of prehab exercises to strengthen the ankle and foot.

Strength Training
Safety, time efficiency, and intensity are the backbone of this training program. Our main focus is to facilitate
improvement in muscular strength and potential for power. By making the tendons, ligaments, and muscles of
the body stronger, you will decrease the likelihood of sustaining an injury. Further, you will improve
performance on the court. The stronger a player is the more force they can produce. The more force they can
produce, the higher they can jump and the faster they can run.
Our goal is to minimize risk within the training atmosphere. We have chosen the safest exercises available but
still recommend that all workouts are properly supervised (we recommend the use of a spotter for a majority of
the exercises). Players should always perfect exercise technique and form prior to utilizing additional
resistance or weight. Additionally, players should perform every movement in a slow, controlled, and deliberate
fashion, with special emphasis focused on the lower portion of each lift. Lastly, players should work within the
prescribed rep ranges and avoid maxing out (seeing how much weight can be lifted in one repetition), as these
practices can be very dangerous.
Time is a precious commodity. Therefore, the goal of this strength program is to get the best results possible
in the shortest amount of time. Why should you spend ten hours per week strength training if you can attain
equal results in just three hours per week? Those seven hours would be better invested in working on
fundamentals! We have chosen to use a limited number of sets and exercises during each workout, while
minimizing rest intervals to induce an overall conditioning effect. This will make each workout brief, but
intense!
Intensity is the most important controllable factor in determining results. Below a certain level of intensity,
strength training will have very little benefit. Intensity is the level of effort exerted by the player. If a player is
capable of lifting 100 pounds 15 times and they stop at 10, the exercise was clearly not as intense as it could
have been. Therefore, it is recommended each set is taken close to the point of momentary muscular fatigue;
the point at which no additional reps can be safely completed because the exercise becomes so challenging.
If the weight has been selected correctly, the player will reach muscular fatigue within the provided rep range.
Progression is another vital component. You should consistently attempt to lift more weight and/or do more
reps with each workout. If a player can lift 100 pounds 15 times one day, yet they are still lifting the same 100
pounds 15 times three months later, then they havent become any stronger. The best way to monitor
progress is to record all workout data on the workout cards provided.

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8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS

Age
A persons chronological age does not always mirror their physical and mental maturity. Some 12 year olds
look 22 and some 22 year olds look 12! So regarding a specific players individual readiness to participate in
this comprehensive strength program, we recommend you get the approval of a qualified professional.
However, for the most part, we are very confident this program is appropriate for a majority of players ages 13
and older. If a player is 13 or 14, we encourage them to make two slight modifications to the workout program:
Only do 1 set of each of the plyometric exercises listed.
Perform 12-15 reps for all strength exercises; regardless of what is listed.
For all players age 15 and older, you can follow the program exactly as it is designed.

Weight
Selecting the appropriate weight or resistance is integral to the success of this program. It will take a little bit of
trial and error. When choosing a weight, we highly recommend you take a conservative approach and would
prefer you pick a weight that is too light as opposed to too heavy. You can easily increase if necessary! You
should record each exercise in the charts provided as weight x reps (85 x 12 means 85 lbs. for 12 reps).
Ideally, we recommend you take each exercise to the point when the exercise becomes very challenging. This
is the point at which you are having trouble completing reps with good form. Please use good judgment when
deciding this and always use a spotter. For example, lets say a player could only perform 10 reps at 145 lbs
on the bench press, before reaching muscle fatigue. As long as 10 falls within the prescribed rep range, that is
an appropriate weight. However, if the rep range was 12-15, then 145 lbs. was too heavy. But lets assume
the rep range was 10-12, making 145 lbs. the perfect weight. As soon as they can perform 12 reps at that
weight, the weight should be increased by 5 lbs. for the following workout. If they dont complete 12 reps (as in
this example they only did 10), then they are to use the same weight each successive workout until they can.

Rest
During the strength portion of this program, we recommend you rest as long as you feel necessary in between
each set and exercise. Initially this may be as much as 2-3 minutes, but over time, as you get in better
basketball shape, you will be able to reduce your rest to :30-:45. Ideally you rest intervals will continue to get
shorter as the season approaches. This metabolic conditioning will help you on the court!
IMPORTANT: This training program only addresses the upper body strength training portion of your program.
Lower body strength work, plyometrics, conditioning, skill work (ball handling and shooting in particular) and
organized, structured, and supervised pick-up games are the most important portion of player development.
No matter how strong or fit a player is, if they cant shoot, dribble, pass, rebound or defend.they
wont have much success on the court!

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Cool-Down

Finisher

Resistance
Training

Warm-up

Activity

1 Set of 10-12 Reps

3B: Dumbbell Pushup Row

30 Seconds Each

Time or Distance:

1 Set of 10-12 Reps

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Foam Roll (Chest, Back, Shoulders)

1 Arm DB Farmers Walk

4B: Dumbbell Biceps Curl

2 Sets of 10 Reps

1 Set of 10-12 Reps

3A: Dumbbell Rear Delt Raises

4A: Cable Twist

2 Sets of 8-10 Reps

2B: Dumbbell Overhead Press

2 Sets of 8-10 Reps

3 Sets of 10-12 Reps

1B: Dumbbell Bench Press: Warm-Up 1st Set

(50% Weight X 5-6 Reps)

2A: Standing Cable Row (Each Arm)

3 Sets of 10-12 Reps

1A: Pullups or Pulldown: Warm-Up 1st Set

(50% Weight X 5-6 Reps)

30 Seconds Each

Week 1

2 Sets of 10-12 Reps

2 Sets of 10 Reps
1 Set of 10-12 Reps

"
"
"

"

30 Seconds Each

Time or Distance:

2 Sets of 10-12 Reps

"

"

2 Sets of 8-10 Reps

2 Sets of 8-10 Reps

"
"

3 Sets of 8-10 Reps

3 Sets of 8-10 Reps

"

"

30 Seconds Each

Week 2

Workout: Month 1 - Day 1

8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS

Foam Roll (Chest, Back, Shoulders)

Stronger Team, LLC

"

"

"

"

"

"

"

"

"

"

"

30 Seconds Each

Time or Distance:

1 Set of 8-10 Reps

2 Sets of 8 Reps

2 Sets of 8-10 Reps

2 Sets of 8-10 Reps

2 Sets of 6-8 Reps

2 Sets of 6-8 Reps

3 Sets of 6-8 Reps

3 Sets of 6-8 Reps

30 Seconds Each

Week 3

"

"

"

"

"

"

"

"

"

"

"

30 Seconds Each

Time or Distance:

1 Set of 8-10 Reps

2 Sets of 8 Reps

1 Set of 8-10 Reps

1 Set of 8-10 Reps

2 Sets of 6-8 Reps

2 Sets of 6-8 Reps

3 Sets of 4-6 Reps

3 Sets of 4-6 Reps

30 Seconds Each

Week 4

"

"

"

"

"

"

"

"

"

"

"

Cool-Down

Finisher

Resistance
Training

Warm-up

2 Sets of 10-12 Reps

2 Sets of 10-12 Reps
2 Sets of 6 Reps

3B: Cable Face Pulls

4A: Basketball Pushups (2 Ball)

4B: Renegade Rows (Each Arm)

30 Seconds Each

2010 Stronger Team | All Rights Reserved

Foam Roll (Chest, Back, Shoulders)

Time:

2 Sets of 10-12 Reps

3A: Dumbbell Lateral Raises

Pullup Hang (Grip)

2 Sets of 8-10 Reps

2 Sets of 8-10 Reps

2A: Dips

2B: Underhand Pulldown

3 Sets of 8-10 Reps

1B: Inverted Row

3 Sets of 6-8 Reps

1: Barbell Incline: Warm-Up 1st Set (50%

Weight X 5-6 Reps)

Week 1
30 Seconds Each

Activity

2 Sets of 10-12 Reps

2 Sets of 10-12 Reps
2 Sets of 6 Reps
Time:

"
"
"
"
30 Seconds Each

2 Sets of 10-12 Reps

"

"

2 Sets of 8-10 Reps

2 Sets of 8-10 Reps

"
"

3 Sets of 8-10 Reps

3 Sets of 6-8 Reps

"

"

30 Seconds Each

Week 2

Workout: Month 1 Day 2

8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS

Foam Roll (Chest, Back, Shoulders)

Stronger Team, LLC

"

"

"

"

"

"

"

"

"

"

"

30 Seconds Each

Time:

2 Sets of 8 Reps

2 Sets of 12-15 Reps

2 Sets of 12-15 Reps

2 Sets of 8-10 Reps

3 Sets of 6-8 Reps

2 Sets of 6-8 Reps

3 Sets of 10-12 Reps

3 Sets of 4-6 Reps

30 Seconds Each

Week 3

"

"

"

"

"

"

"

"

"

"

"

30 Seconds Each

Time:

2 Sets of 8 Reps

2 Sets of 12-15 Reps

2 Sets of 12-15 Reps

2 Sets of 10-12 Reps

3 Sets of 6-8 Reps

2 Sets of 6-8 Reps

3 Sets of 10-12 Reps

3 Sets of 4-6 Reps

30 Seconds Each

Week 4

"

"

"

"

"

"

"

"

"

"

"

Cool-Down

Finisher

Resistance
Training

Warm-Up

1 Set of 10 Reps

4: Medicine Ball Overhead Side Slams (Each

Side)

30 Seconds Each

2010 Stronger Team | All Rights Reserved

Foam Roll (Chest, Back, Shoulders)

Time or Distance:

1 Set of Max Reps

3B: Basketball Pushups (1 Ball)

Dumbbell Farmers Walk

2 Sets of 10-12 Reps

2 Sets of 8-10 Reps

3A: Dumbbell Rear Delt Raises

2B: Straight Arm Pulldown

2 Sets of 8-10 Reps

3 Sets of 6-8 Reps

1B: Dumbbell Row (Each Arm)

2A: Barbell Incline Press

3 Sets of 6-8 Reps

1A: 1 Arm Dumbbell Overhead Press: WarmUp 1st Set (50% Weight X 5-6 Reps)

Week 1
30 Seconds Each

Activity

"

"

30 Seconds Each

Time or Distance:

1 Set of 12 Reps

1 Set of Max Reps

"
"!

2 Sets of 10-12 Reps

"

2 Sets of 8-10 Reps

"
2 Sets of 8-10 Reps

3 Sets of 6-8 Reps

"

"

3 Sets of 6-8 Reps

30 Seconds Each

"

"!

Week 2

Workout: Month 2 - Day 1

8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS

Foam Roll (Chest, Back, Shoulders)

Stronger Team, LLC

"

"

"!

"

"

"

"

"

"

"!

30 Seconds Each

Time or Distance:

2 Sets of 8 Reps

2 Sets of Max Reps

2 Sets of 8-10 Reps

2 Sets of 6-8 Reps

2 Sets of 6-8 Reps

4 Sets of 5 Reps

4 Sets of 5 Reps

30 Seconds Each

Week 3

"

"

"!

"

"

"

"

"

"

"!

30 Seconds Each

Time or Distance:

2 Sets of 10 Reps

2 Sets of Max Reps

2 Sets of 8-10 Reps

2 Sets of 6-8 Reps

2 Sets of 6-8 Reps

3 Sets of 5 Reps

3 Sets of 5 Reps

30 Seconds Each

Week 4

"

"

"!

"

"

"

"

"

"

"!

Cool-Down

Finisher

Resistance
Training

Warm-Up

30 Seconds Each

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Foam Roll (Chest, Back, Shoulders)

2 Sets of 30 Seconds

1 Set of 20 Reps

4B: Stability Ball Iron Bridge Rollouts

Hexagon DB Holds

2 Sets of 8 Reps

2 Sets of 10 Reps

4A: Dumbbell Extermal Rotations (Each Arm)

3B: Medicine Ball Side Wall Throws (Each

Side)

2 Sets of 10-12 Reps

2 Sets of 8-10 Reps

2B: Dumbbell Incline Press

3A: Cable Row

2 Sets of 8-10 Reps

5 Reps

2A: Pullups or Underhand Pulldown

1B: Plyo Pushups

3 Sets of 6-8 Reps

1A: Barbell Bench Press: Warm-Up 1st Set

(50% Weight X 5-6 Reps)

Week 1
30 Seconds Each

Activity

2 Sets of 30 Seconds
30 Seconds Each

"
"

2 Sets of 15 Reps

"!

2 Sets of 10-12 Reps

"

2 Sets of 10 Reps

2 Sets of 8-10 Reps

"

"!

2 Sets of 8-10 Reps

"

2 Sets of 10 Reps

5 Reps

"

"

3 Sets of 6-8 Reps

30 Seconds Each

"

"

Week 2

Workout: Month 2 - Day 2

8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS

Foam Roll (Chest, Back, Shoulders)

Stronger Team, LLC

2 Sets of 20 Reps

"!

"

30 Seconds Each

1 Sets of 45 Seconds

2 Sets of 12 Reps

"!

"

2 Sets of 12 Reps

3 Sets of 6-8 Reps

2 Sets of 6-8 Reps

2 Sets of 6-8 Reps

5 Reps

3 Sets of 4-6 Reps

30 Seconds Each

Week 3

"

"

"

"

"

"

"

"

"

"!

"!

"

"

"

"

"

"

"

30 Seconds Each

1 Set of 1 Minute

2 Sets of 25 Reps

2 Sets of 12 Reps

2 Sets of 12 Reps

3 Sets of 6-8 Reps

2 Sets of 6-8 Reps

2 Sets of 6-8 Reps

None

3 Sets of 4-6 Reps

30 Seconds Each

Week 4

"

"

"!

"!

"

"

"

"

"

"

"

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8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Activity
A
De
escriptionss (Ordered Alphabeetically)
1 Arm Dumb
bbell Farme
ers Walk

Hold
d one heavy dumbbell an
nd walk for distance
d
or fo
or time. Be sure to walkk with good posture thro
ough the
entirre exercise. Make sure to
t do both sides!
1 Arm Dumbbell Overhe
ead Press

Hold
d one dumbb
bell at your shoulder
s
and
d press straig
ght above yo
our head until your arm is fully exten
nded. Try
not tto lean to one side and maintain
m
goo
od posture. Return
R
the w
weight underr control to th
he starting p
position and
repe
eat.

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8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Barbell Bench Pre

ess

Startt by holding the bar with a shoulder width grip and your arm
ms fully exten
nded. Lower the weight under
control keeping your
y
shoulde
er blades do
own and bac
ck and your e
elbows tight to your bod
dy. Touch yo
our upper
p
the barr back up until your arms
s are fully exxtended.
chesst and then push
Barbell Incline Pre
ess

Startt by holding the bar with a shoulder width grip and your arm
ms fully exten
nded. Lower the weight under
control keeping your
y
shoulde
er blades do
own and bac
ck and your e
elbows tight to your bod
dy. Touch yo
our upper
p
the barr back up until your arms
s are fully exxtended.
chesst and then push

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8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Basketballl Pushups ((1 Or 2)

1 Basketball:: place one hand

h
on the ground and the
e other hand on a basketb
ball. Keep you
ur ankles, kne
ees, hips, and
d
sshoulders in a straight line.. Lower your body
b
until you
ur chest is clo
ose to the gro
ound, then pre
ess back up to
o the starting
p
position. You can keep the
e ball in place
e for a number of repetition
ns or you can switch the ba
all between each
rrepetition.
2 Basketballs
s: same as ab
bove except place
p
a ball un
nder each ha
and.

Cable Face Pul l

Set u
up a cable ro
ope approxim
mately the same
s
height as your hea
ad. Start with your armss fully extend
ded and pull
the a
attachment towards
t
your nose and your
y
thumbs
s back toward
rds your earss. Return to
o the starting
g position
and repeat.

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8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Cable Row

Sit in
n an upright position holding the cab
ble bar with your
y
arms fu
ully extended
d and your kknees slightlyy bent.
Draw
w your shoullder blades down
d
and ba
ack and pull the bar tow ards your rib
bcage. Pausse briefly an
nd return the
weig
ght under control.
Ca
able Twist

Set u
up a cable so
s that it is approximately
y chest height. Grab the
e attachmentt with both h
hands and w
walk out until
you have tension
n when yourr arms are fu
ully extended
d. Assume a
an athletic sstance and kkeep a slight bend in
otion, rotate your core and
a move yo
our hands accross your bo
ody keeping
g your arms
yourr elbows. In a twisting mo
extended. Your head and shoulders sho
ould stay square with yo
our hands. R
Return to the
e start and re
epeat.

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8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Dips

Startt with your arms

a
fully exttended holding onto the dip bars. S
Slowly lower yourself unttil your armss reach a 90
degrree angle. Push
P
your bo
ody back up to the start then
t
repeat.. Feel free to add extra weight with a belt to be
sure that the rep
p ranges are challenging
g enough.
Dumbbe
ell Bench P ress

Startt by holding a pair of dum

mbbells with
h a shoulder width grip a
and the weig
ghts by your shoulders. Push the
dumbbells back up over you
ur face until your
y
arms arre fully exten
nded. Then lower the we
eights underr control
ping your sho
oulder blade
es down and
d back and your
y
elbows ttight to yourr body.
keep

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8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Dumbbe
ell Biceps C
Curls

Dum
mbbell Bicep
p Curls: Sta
and in an ath
hletic position
n holding tw
wo dumbbellss with your a
arms fully exxtended.
Keep
p your elbow
ws close to your
y
body; cu
url the dumb
bbells toward
ds your shou
ulders (do no
ot use your lower back)..
Slow
wly lower you
urself to the starting position.

Dumbbell External
E
Ro
otations

Sit o
on the floor with
w one knee bent. Hold
d a light dum
mbbell in you
ur left hand a
and place yo
our left elbow
w on top of
yourr left knee. Keep
K
your le
eft arm at a 90
9 degree an
ngle. Keep yyour elbow o
on your knee
e and slowlyy lower the
dumbbell toward
ds the ground, then raise
e the dumbb
bell back to t he starting p
position. Rep
peat with bo
oth arms.

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8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Dumbbe
ell Farmers W
Walk

Hold
d two heavy dumbbells and
a walk for distance or for time.
Dumbbell Hexagon Hold

Usin
ng a hexagon
nal dumbbell, hold one end
e with you
ur fingers (wiith a pinch g
grip style). A
Attempt to ho
old the
dumbbell for up to one minute. Limit the
e amount of drops within
n the minute
e time frame.. Be sure to
o hold the
osition where
e it will not fa
all a great distance in ca
ase your grip
p starts to fail. You can hold it
dumbbell in a po
abovve a bench, or sit on a chair and hold it just abov
ve the groun
nd.

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8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Dumbbe
ell Incline P
Press

Startt by holding a pair of dum

mbbells with
h a shoulder width grip a
and the weig
ghts by your shoulders. Push the
dumbbells back up over you
ur face until your
y
arms arre fully exten
nded. Then lower the we
eights underr control
ping your sho
oulder blade
es down and
d back and your
y
elbows ttight to yourr body.
keep
Dumbbell Lateral Ra
aises

Stan
nd in an athle
etic position holding two dumbbells. Raise yourr arms latera
ally until the dumbbells a
are even with
h
yourr shoulders (forming
(
the letter T). Keep
K
a small bend in you
ur elbows th
hroughout the
e movement. Slowly
lowe
er yourself to
o the starting
g position.

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m, LLC

8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Dumbbelll Overhead Press

Hold
d two dumbb
bells at your shoulders and press strraight above your head u
until your arm
ms are fully extended.
Retu
urn the weigh
hts under co
ontrol to the starting position and rep
peat.
Dumbbe
ell Push-Up Row

Startt in a pushup
p position with your hands on a pairr of dumbbel ls. Perform a full pushu
up on the dumbbells.
Keep
p your ankle
es, knees, hips, and shou
ulders in a straight
s
line a
and lower yo
our body unttil your chest is close to
the g
ground. Kee
ep your elbows tight thro
oughout the movement a
and push yo
our body bacck up to an a
arms
extended positio
on. After the pushup, sta
abilize your body
b
on one arm and pe
erform a row
w with the oth
her arm by
ng the weigh
ht towards yo
our chest. Repeat
R
the pushup
p
then perform a rrow on the otther hand.
pullin

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Stronger Team
m, LLC

8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Dumbbell Rear Delt R

Raises

nd in an athle
etic position holding two dumbbells. Bend at the
e waist so yo
our back is p
parallel to th
he ground.
Stan
Keep
p your knees
s slightly ben
nt and your back flat. Retract
R
your sshoulder bla
ades and raisse the dumb
bbells until
they are level with your body
y. Slowly low
wer yourselff to the startiing position..

Dum
mbbell Row
w

Startt with one kn

nee on a ben
nch and the other foot on the ground
d. Maintain a flat back a
and pull the dumbbell
towa
ards your che
est; keeping
g your upper body station
nary. Return
n the weightt to the starting position and repeat.

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Stronger Team
m, LLC

8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Foam Roll desc

criptions an
nd pictures:

Shoulders: Be
egin by lying on your bac
ck with the fo
oam
aced at yourr mid to uppe
er back. You
rolller or ball pla
can
n place yourr hands behind your hea
ad or up towa
ards
the
e ceiling. Ro
oll up and do
own the mid--back and
sho
oulder area. While rollin
ng, you can lean
l
left or right
to e
emphasize one
o side or the
t other.

Ba
ack: Begin by
y lying on yo
our side with
h the foam ro
oller
ball placed underneath
u
your
y
lat mus
scle. While
or b
kee
eping your arm
a straight and
a palm op
pen, roll up and
a
dow
wn the musc
cle.

Ch
hest: Begin by
b lying flat down
d
on the ground. Pla
ace
you
ur chest and
d shoulder arrea on top off the foam ro
oller
or b
ball.

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Stronger Team
m, LLC

8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Inv
verted Row

Set a bar so thatt it is approx

ximately wais
st height. Po
osition yoursself underne
eath the bar and hold witth an
overrhand grip. Pull
P your che
est towards the bar and pause brieflly. Return to
o the starting
g position an
nd repeat.
NOT
TE: this exerrcise can be made more challenging
g by raising yyour feet and
d placing the
em on a ben
nch or
stability ball.
Med
dicine Ball Overhead S
Side Slams

Stan
nd with an atthletic stance
e holding a med
m ball stra
aight overhe
ead. Slam th
he ball towarrds the ground right
outside your left foot. Grab the
t med ball and repeat the slam to the other sid
de of the body.

2010 Strronger Team | All Rights Resserved

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Stronger Team
m, LLC

8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Medicine
M
Ba
all Side Wal l Throws

Stan
nd a few feett from the wa
all in an athletic stance. Reach the ball to your side and quickly reverse
e and
perfo
orm a side th
hrow towards the wall. The
T ball will bounce bacck so be read
dy to catch tthe ball and perform
anotther repetitio
on.
Ren
negade Row
w

Startt in a pushup
p position with your hands on a pairr of dumbbel ls. Keep yo
our ankles, kknees, hips, a
and
shou
ulders in a sttraight line. Stabilize
S
you
ur body on one
o arm and perform a rrow with the other arm by pulling the
e
weig
ght towards your
y
chest. Return to th
he starting po
osition then perform a ro
ow on the otther hand.

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Stronger Team
m, LLC

8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Plyo Pushups

Assu
ume a standard push-up
p position witth your hand
ds directly un
nderneath your shoulders and your ankles,
knee
es, hips, and
d shoulders in a straight line. Lower your body u ntil your che
est is 3 or 4 inches from the ground.
Then
n explosively
y push your body off the
e ground as high
h
as posssible.

Pullups

Take
e an overhan
nd grip on a pull-up bar. Let your bo
ody hang so
o the arms arre fully exten
nded. Pull yyour chin
abovve the bar (e
eliminating as much mom
mentum as possible).
p
S lowly lower yourself to tthe starting p
position.

2010 Strronger Team | All Rights Resserved

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Stronger Team
m, LLC

8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Stability Balll Iron Bridg e Rollout

Bala
ance on a sta
ability ball by
y placing you
ur hands, wrrists and fore
earms on the ball and only your feett touching
the g
ground. Do not let your torso touch the ball. Kee
ep your anklles, knees, h
hips, and shoulders in a straight
line. Slowly exte
end your arm
ms out in fron
nt of you while maintainin
ng this posittion. Reach out as far a
as you feel
comffortable and only as far as you can while
w
mainta
aining good fform. Returrn your armss back to the
e start and
repe
eat.
Standin
ng Cable Prress

Set u
up a cable so
s that it is approximately
y chest height. Stand in
n an athletic stance with your feet staggered.
Push
h your hand out and exte
end your arm
m away from
m your chest . Be sure to
o maintain go
ood posture through the
e
entirre movement.

2010 Strronger Team | All Rights Resserved

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Stronger Team
m, LLC

8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Standing Cable R
Row

Set u
up a cable so
s that it is approximately
y chest height. Stand in
n an athletic stance and pull your ha
and towards
yourr chest. Retu
urn the weig
ght to the sta
arting positio
on and repea
at.
Straightt Arm Pulld own

Startt by positioning yourself in front of a lat pulldown

n machine sso the bar is above your head. Grab
b the bar
with an overhand
d grip and a slight bend in your elbo
ows. Drive th
n towards yo
our hips. Pa
ause briefly
he bar down
at the hips then slowly return
n the weightt back to the start.

2010 Strronger Team | All Rights Resserved

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Stronger Team
m, LLC

8 WEEK UPPE
ER-BODY STR
RENGTH PRO GRAM FOR B
BASKETBALL PLAYERS

Underh
hand Pulldo
own

Startt by grabbing
g the bar witth an underh
hand grip an
nd your armss fully extend
ded. Pull yo
our hands tow
wards your
uppe
er chest and pause mom
mentarily. Re
eturn the we
eight under ccontrol and rrepeat.

2010 Strronger Team | All Rights Resserved

24