If you are a player or a parent that wants to help your child impress coach.. take a look at this video a posted a while back. Things have not changed. You can impress any coach and you don’t have to be 6 foot 5 or have a 50 inch vert!

Been getting a lot of questions on how much you should workout and what days.. this should help you build out a plan to grow your game!

It’s not all about scoring. It’s not all about being the tallest and jumping the highest. Coming from someone who has done it without all of those things. Trust me.

This workout plan is something that I used back when I was trying to build up my body to get me through a full college season. You can make tweaks but this will help you build up the body you need to go with the skill work you are doing. 4-Week Basketball Weight Training Program Week 1 & 2 Monday: Lower Body 1. Squats - 4 sets of 8-10 reps 2. Deadlifts - 4 sets of 8-10 reps 3. Lunges - 3 sets of 12 reps per leg 4. Leg Press - 3 sets of 10-12 reps 5. Calf Raises - 4 sets of 15-20 reps Wednesday: Upper Body 1. Bench Press - 4 sets of 8-10 reps 2. Bent Over Rows - 4 sets of 8-10 reps 3. Overhead Press - 3 sets of 10-12 reps 4. Pull-Ups - 3 sets of 8-10 reps 5. Bicep Curls - 3 sets of 12 reps 6. Tricep Dips - 3 sets of 12 reps Friday: Full Body 1. Power Cleans - 4 sets of 6-8 reps 2. Box Jumps - 4 sets of 10 reps 3. Kettlebell Swings - 3 sets of 15 reps 4. Medicine Ball Slams - 3 sets of 15 reps 5. Planks - 3 sets of 1 minute Week 3 & 4 Monday: Lower Body 1. Front Squats - 4 sets of 8-10 reps 2. Romanian Deadlifts - 4 sets of 8-10 reps 3. Bulgarian Split Squats - 3 sets of 12 reps per leg 4. Leg Extensions - 3 sets of 12 reps 5. Seated Calf Raises - 4 sets of 15-20 reps Wednesday: Upper Body 1. Incline Bench Press - 4 sets of 8-10 reps 2. T-Bar Rows - 4 sets of 8-10 reps 3. Dumbbell Shoulder Press - 3 sets of 10-12 reps 4. Lat Pulldowns - 3 sets of 10-12 reps 5. Hammer Curls - 3 sets of 12 reps 6. Skull Crushers - 3 sets of 12 reps Friday: Full Body 1. Hang Cleans - 4 sets of 6-8 reps 2. Jump Squats - 4 sets of 10 reps 3. Battle Ropes - 3 sets of 30 seconds 4. TRX Rows - 3 sets of 12 reps 5. Russian Twists - 3 sets of 20 reps per side Notes: - Warm-up before each workout (5-10 minutes of light cardio). - Cool down and stretch after workouts. - Adjust weights to ensure you’re working hard but maintaining good form. - Rest for 60-90 seconds between sets. Feel free to modify exercises based on equipment availability or personal preference.