For professional sports that utilize weights in their training, each phase has different objectives and each successive phase builds on the previous one. Basketball also requires a lot or cardio in any comprehensive program.
To be a basketball player, you will need to do cardio training to develop aerobic endurance early pre-season. You then build up anaerobic with wind sprints, shuttles, sprints and intervals to be fully prepared for the season start.
Aerobic endurance means you can jog or run for a long time at moderate pace without getting too tired. Anaerobic endurance means you can keep going longer at high intensities before your legs and body slow down.
Both are important in basketball, especially if you are likely to play the whole game. To be at peak performance, you should optimize all elements of basketball, including running, strength and power.
Players start preparing for the season and start to bulk up after the off season. Emphasis is on building aerobic endurance, functional strength, and hypertrophy.
Players work up to the start of the season when pre-season trials are imminent. Emphasis is on building anaerobic endurance and maximum power.
Maintenance of speed, aerobic and anaerobic endurance, strength, and power is emphasized. Emphasis is on rest and recovery with maintenance of light activity, like cross training and light gym work.
As pre-season approaches, more regular work can resume with an emphasis on building aerobic fitness once again for the pre-season training. Within a generic fitness program for a particular sport, further specialty programs may be useful, especially in teams where members have specific roles and certain advantageous physical attributes apply.
In basketball, guards are likely to require more agility and speed and less power and bulk than centers and power forwards. However, all of the above would be nice for every player if it was possible.
Building strength while minimizing bulk and thus maintaining speed and agility is an essential technique in mobility training for those for whom these attributes are essential. For example, guards might lift heavy, with low repetitions and plenty of rest in between sets in order to build strength without excessive bulk.
On the other hand, the big men would require a program that builds strength and bulk, which means more repetitions and less rest in between sets. Consider the program to be an all-round program, best suited to beginners or casual weight trainers without a history of weight lifting for basketball.
The best programs are always specific to an individual's current fitness, role in the team, access to resources, and the coach's essential philosophy. If you are new to weight training, refresh on principles and practices with the beginner resources.
Always warm up and cool down before and after a session. A medical clearance for exercise is always a good idea at the start of the season.
Building foundation strength means utilizing a program that works all the major muscle groups of the body. Less-experienced weight trainers will need to start with lighter weights and fewer sets and work up to heavier weights with more sets.
Start early in the season buildup to get used to this phase if you have not used weights previously. Repetitive sports activities can strengthen one side of the body at the expense of the other.
They can also emphasize one or two major muscle groups with similar effect. Inevitably, weak areas can be susceptible to injury and can perform poorly.
This is not to say that your non-dominant arm or side has to be as good as your skill-dominant side. But it does mean that you need to allocate sufficient resources so that you achieve a functional foundation in all areas.
In the early pre-season, the foundation program encompasses a mix of endurance, strength and hypertrophy objectives. This means that the weights are not too heavy and the sets and repetitions are in the range from two to four sets of 12 to 15 repetitions.
In this phase, you build some power, and some muscle size and endurance. Guards and perhaps small forwards need to be careful not to exchange agility and speed for bulk and muscle, although in all cases, strength will be important.
Author Resource:-
Ronald Pedactor has worked in the exercise and health industry for 31 years. When searching for a good deal on exercise equipment he suggests getting someone knowledgeable to treadmill reviews, and tell you their qualities.
![[Valid RSS feed]](http://www.massagebyben.com/articles/images/icon_Rss.png "XML Feed For RSS"){kind=icon}
Category Rss Feed
Print This Article
Add To Favorites 