Phase 3 - Late Pre-season to In Season
Conversion to PowerIn this phase, you build on the strength developed in phase 2 with training that will increase your ability to move a load at high velocity. Power is the combination of strength and speed. Power training requires that you lift lighter weights than you did in the strength phase, yet with explosive intent. You need to rest adequately between repetitions and sets so that each movement is done as fast as possible. The number of sets can be less. There is no point to training like this when you're fatigued.
Time of year: late pre-season
Duration: 4 weeks ongoing
Days per week: 2 to 3
Reps: 8 to 10
Sets: 2 to 3
Rest between repetitions: 10 to 15 seconds
Rest between sets: at least 1 minute or until recovery
Phase 3 Exercises
- Barbell or dumbbell hang clean
- Seated calf raises
- Cable push pull
- One arm cable raises each arm
- Barbell or dumbbell push press
- Medicine ball standing twist with partner (6x15 repetitions fast, recover between sets) (or alone)
- Box jump march (6x20 repetitions fast, recover between sets)
- Vertical jump (both sides)
Additional plyometric exercises that emphasize bounding, jumping and hopping can be performed outside of the gym, on court or at a suitable venue. The following resources from plyometric experts describe programs for these useful and perhaps essential exercises. Take care with plyometric exercises because injury can result from injudicious training. An on-site trainer or coach with experience in plyometrics is good insurance.
Points to Note
- In power training, it's important that you're relatively recovered for each repetition and set so that you can maximize the velocity of the movement. The weights should not be too heavy and the rest periods sufficient.
- At the same time, you need to push or pull reasonably heavy loads to develop power against reasonable resistance. Lift heavier than phase 1 but lighter than phase 2.
- With the marches and the medicine ball twists, do a full set at maximum then rest sufficiently before the next one.
- Rest briefly between each vertical jump so that you can maximize each one.
Phase 4 - In-season
Maintenance of Strength and PowerAlternate phase 2 (Strength) and phase 3 (Power) for a total of two sessions each week. Every fifth week, do no weight training at all to assist recovery.
Points to Note
- Try to allow at least two days between any strength session and a game.
- Try not to do strength training on the same day as you work out on the court -- or at least separate workouts morning and afternoon.
- Rest completely from strength training one week in five. Light gym work is OK.
- Use your judgment. Don't sacrifice court skills training for weight work during the season.
Phase 5 - Off-season
Now it's time to rest up. You need this time for emotional and physical renewal. For several weeks, forget about basketball and do other things. Staying fit and active with cross training or other activities is still a good idea.
Give yourself plenty of time to do it all again next year.
