Strength Program

Edison State
Mens Basketball
Strength Training Program
Summer 2016
Basic Principles
This training program is designed for one purpose; to help you
become a better basketball player. Following this program as
it is designed will make you stronger, faster, and more explosive
while also preventing injury. The lifting exercises found in this
program are tailored specifically for the strength and conditioning
improvement of basketball players.
Results of this workout program will be what you make them
through DEDICATION and INTENSITY. If you want to make
gains, you must push yourself through these workouts and
dedicate yourself to not take days off.
This program is not intended for you to spend hours in the weight
room. Many of these workouts can be done in 30 minutes or less if
the intensity is at the appropriate level. If you come ready to work
at a high level in the weight room, you will see these results on
the court.
Workouts will commence twice every week as a team with the
expectation that a third workout will be done on your own time.
All players are expected to exemplify a positive attitude in the
weight room. Build each other up to work with intensity each
workout.
Below is an outline of each weeks workouts
Day 1: Upper Body Workout
These workouts will target specific upper-body muscle
groups.
Day 2: Power/Explosive Total Body
These workouts will consist of explosive exercises targeting
various muscle groups.
Day 3: Lower Body Workout
These workouts will target specific lower-body muscle groups.
*Please consult the coaching staff before taking ANY

supplements*
Explanation of Lifts
Lower Body
- Squat Jump: without any weight, perform a squat and
jump as high as possible raising knees to chest midair. Land
and repeat immediately.
- Split Jump: lunge position; jump as high as possible
switching legs in midair. Repeat immediately.
- Super-Skaters: Jump laterally as far as possible from right
to left. Land on outside foot with inside foot in air reaching
behind grounded foot. Repeat quickly staying low.
- Back Squat: With barbell (BB) resting above shoulder
blades, squat down to parallel and rise up quickly. Each rep
should be 3 seconds down, 1 second exploding up.
- Front Squat: With BB resting on front shoulders in clean
position, squat down to parallel and rise up quickly. Each rep
should be 3 seconds down, 1 second exploding up.
- 1-Leg Squat: Lunge position with back foot raised on
bench, squat until front thigh is parallel with ground. Use
appropriately weighted dumbells (DB)
- Squat + Defensive Slides: With a 45lb plate in hand,
squat and slow defensive slide. Repeat, staying in defensive
stance. Add weight if necessary
- Romanian Dead Lift (RDL): With BB held

in front of body keep legs straight, knees
unlocked and back straight. Bend at hips
until BB touches ground and rise up. Each
rep should be 3 seconds down, 1 second
exploding up.
- Hang Clean: With BB held in front of body, bend knees and
thrust hips to shrug BB up to chest area. Rotate elbows and
wrists under the bar and
- squat to catch BB softly on front of shoulders.
Upper Body
- BB Bench Press: Lying face-up on bench holding BB, make
sure hands are slightly more than shoulder width apart. Drop
bar to touch chest and explode up. Each rep should be 3
seconds down, exploding 1 second up. May also incline if
indicated.
- DB Bench Press: With appropriately weighted DB, drop DBs
until elbows are parallel to ground and explode up. Each rep
should be 3 seconds down, exploding 1 second up. May also
incline if indicated.
- Shoulder Press (seated or standing): With BB or DB in
clean position, squat and press BB up and slightly behind
head. Repeat immediately.
- Close Grip Bench: Lying face-up on bench holding BB,
make sure hands are slightly more than shoulder width
apart. Drop bar to touch chest and explode up. Each rep
should be 3 seconds down, exploding 1 second up

- DB Curl Up/Hammer Down: perform bicep curl up with
palms facing up, twist wrists 90 degrees and lower.
- Swimmer Press: Standing with DBs at sides, curl DBs to
shoulders, rotate 180 degrees and press up above head.
- DB Triceps Curls: DBs together above head, lower slowly
behind head and rise back to original position.
- Upright Row (face-makers): Hold BB with hands down
grip about shoulder width apart. Bend waist slightly keeping
back straight and pull BB up toward armpit and lower.
- Bicep/Triceps Drop Set: Any bicep or triceps exercise.
Start with the heaviest weight you can do for 6-10 reps, drop
5-10 pounds and go to failure, immediately drop 5-10
pounds and go to failure.
Dynamic Lifts/Core
- Burpee: Standing position, place hands on ground and kick
feet back to plank position. Complete a pushup. Then kick
feet back up to hands and jump as high as possible.
- Plyo-Pushups: Complete explosive pushups lifting off the
ground and clapping hands together if possible.
- Hanging Knees to Elbows: Hang from pull-up bar with legs
together and knees bent at 90 degrees. Roll knees up to
elbows and back down.
- Hanging Knees to Chest: Hang from pull-up bar with legs
together and feet down. Bring knees to left armpit area then
back down. Repeat to right side.
- Plank Circuit: 1 minute break between each exercise.
o Plank: Both forearms on ground. 2 minutes

o Alternate Arm Plank: On forearms, keep one arm on
ground and stretch other out to side. Alternate every 15
seconds for 1 minute
o Side Plank: On forearm with other arm outstretched. 30
seconds each side.
o Inverted Plank: Sitting on ground, place hands on
ground and lift waist so weight is on hands and heels.
Alternate lifting right and left legs 1-2 feet for 15
seconds each. 1 minute total.
- Plate Circuit: 20 reps each using a 10-25 lb. plate. 100 reps
total.
o Side to Side: Alternate touching plate to ground on each
side of body.
o Choppers: Touch plate to ground and twist to extend in
opposite direction. 10 each side.
o Side to Side Leg Extension: Complete side to side plate
touches extending feet out on each plate touch.
o Toe Touch: Lying on back with feet to sky, raise plate to
touch feet.
o Rise and Reach: Lie flat on back with feet together
straight out and plate above head. Sit up and reach
plate to sky, then touch shoe-lace before going back
down.
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Edison State

These workouts will target specific lower-body muscle groups.

*Please consult the coaching staff before taking ANY

- Romanian Dead Lift (RDL): With BB held

- squat to catch BB softly on front of shoulders.

should be 3 seconds down, exploding 1 second up

o Plank: Both forearms on ground. 2 minutes

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