Preseason Basketball Workout

Author Coach StukesFitness Level IntermediateType Sport Specific
Days in Plan 7 Days Rest Between Sets:
N/A Sports Specific
Duration50 Min per session


A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Shuttle Run Exercise Picture 1. Shuttle Run
Duration: 15 Min Intensity: 65%
Day 2 - Lower Body
Squats (Elastic Band) Exercise Picture 1. Squats (Elastic Band)
Sets: 3Reps: 12
Step Ups Exercise Picture 2. Step Ups
Sets: 3Reps: 12
Lunges Exercise Picture 3. Lunges
Sets: 3Reps: 12
Walking Lunges Exercise Picture 4. Walking Lunges
Sets: 3Reps: 12
Day 3 - Cardio
Shuttle Run Exercise Picture 1. Shuttle Run
Duration: 15 Min Intensity: 65%
Day 4 - Lower Body
Elastic Band Lunges Exercise Picture 1. Elastic Band Lunges
Sets: 3Reps: 12
Jump Squat Exercise Picture 2. Jump Squat
Sets: 3Reps: 12
Squats (Elastic Band) Exercise Picture 3. Squats (Elastic Band)
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 4. Standing Calf Raises
Sets: 3Reps: 12
Step Ups Exercise Picture 5. Step Ups
Sets: 3Reps: 12
Two Foot Long Jump Exercise Picture 6. Two Foot Long Jump
Sets: 3Reps: 12
Walking Lunges Exercise Picture 7. Walking Lunges
Sets: 3Reps: 12
Day 5 - Cardio

With this log you will be able to print off as many sheets as required to track this workout.

Preseason Basketball Basics

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