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  1. #1
    Registered User KillaKev001's Avatar
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    In-Season Basketball Weight Program

    I'm looking for some in-season weightlifting programs to maintain strength & performance during the season.

    Can anyone help me out?
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  2. #2
    beast or bust Foxr32's Avatar
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    defranco has some good stuff,but i cant remember where

    defrancosstraining.com

    he had a specific program somewhere just look around
    320/265/370
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  3. #3
    Registered User KillaKev001's Avatar
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    Originally Posted by Foxr32 View Post
    defranco has some good stuff,but i cant remember where

    http://defrancostraining.com

    he had a specific program somewhere just look around
    I looked all over that site. He had a lot for football & some stuff to increase your verticle leap. But I didn't see anything in-season for basketball.
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    Look at defrancos in season west side for skinny bastards program under articles.

    It is not necessarily specific to football and can be used for most sports, including basketball.
    NASM CPT
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  5. #5
    Registered User KillaKev001's Avatar
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    Originally Posted by Stm-wrestler View Post
    Look at defrancos in season west side for skinny bastards program under articles.

    It is not necessarily specific to football and can be used for most sports, including basketball.
    Bingo! I found it. I can work with this.

    For those Curious:

    IN-SEASON TRAINING
    WORKOUT #1
    *This workout was performed on Monday. (Their game was on Saturday.)

    A. Max-Effort Upper Body lift – work up to 5RM week 1 & work up to 3RM week 2. *Be somewhat conservative with your weight selections. I don’t advocate forced reps during the season. The goal is to work up to a heavy weight, but you want to get all reps on your own.

    *I also like performing 2-week mini-cycles during the season in which you alternate between full-range max-effort lifts and partial range lifts for the upper body. For example: Weeks 1&2 = bench press; Weeks 3&4 = 3-board press; Weeks 5&6 = incline bench press; Weeks 7&8 = floor press; Weeks 9&10 = close grip bench press; Weeks 11&12 = 4-board press

    “Blackburns” – Perform 2 sets of the 4 exercises that are shown in the video link. Hold each position for 10-20 seconds. Rest 1 minute between sets.

    Unilateral lower body movement – perform 3 sets of 8 reps
    D1. Rowing variation – 3 sets of 10-12 reps
    D2. DB Shrugs – 3 sets of 10-12 reps

    High rep abdominal circuit – perform 3-4 exercises and go through circuit 2X
    WORKOUT #2
    *This workout was performed on Wednesday, but it can also be performed on Thursday.

    Box Jumps – perform 3 sets of 3

    Box squats – perform 3-week mini-cycles with the following percentages: Week 1 = 60% of 1RM for 6 sets of 2 w/ 1 minute rest between sets; Week 2 = 70% of 1RM for 5 sets of 2 w/ 1 minute rest between sets; Week 3 = work up to 3 singles w/ 80-85% of your 1RM. Rest 2-3 minutes between sets. After 3 weeks, start the cycle over. You may increase or decrease the percentages depending on how you feel. Alternate between a regular barbell & safety squat bar every 3 weeks if you can.
    C1. DB bench variation – perform 3 sets of 8-12reps
    C2. Rear Delt/Upper Back exercise – choose one of the following exercises & perform 3 sets of 8-12 reps

    Rear delt flyes
    Scarecrows
    Face pulls
    Seated DB “power cleans”
    Band pull-aparts
    DB or cable lateral raises – perform 2-3 sets of 12-15 reps
    Abs/Low back superset – perform 2-3 supersets of your favorite ab exercise with either 45-degree back raises or reverse hyperextensions. Perform 10-20 reps of each exercise.

    Although I’ve now officially published a sample in-season template, I know I’m bound to receive a thousand emails asking me, “What should I do if I can only train once a week during the in-season?”


    I’m well aware that sports such as basketball, baseball and soccer – among others - have multiple games per week. This certainly makes in-season training a little more complicated. One way to combat this is to simply alternate between the two in-season templates provided above. For example, perform Workout #1 on one of your off days during the first week of your season. During an off day on week 2, perform Workout #2. Go back to Workout #1 again during week 3, and so on. If a light week comes up in which you only have one or two games, you can perform both workouts that week. As I’ve stated before, you must use your best judgment.

    *If you know in advance that you’re definitely not going to be able to train more than once a week during the season, I suggest designing one full-body workout that incorporates a squat variation, bench press variation and a row variation. This workout should also cover any weak points that you need to address during the season.

    Reference:
    DeFranco, J. (2008). Westside for Skinny Bastards, Part III. Retrieved from the Internet on 01.11.2011. http://www.defrancostraining.com/articles.html
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  6. #6
    beast or bust Foxr32's Avatar
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    i thought it was in west side.but i knew it was on that site.At least you prob learned alot looking around that site.
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