The biggest misconception about weight training is that you just show up and start pumping iron. Not true and way out of line. There are several different methods and techniques to weight lifting. Each method is selected based on what you want to get out of the exercises. For basketball players, speed and explosion are vital.
Low Weight/High Reps
It's not all about what you can lift. There is a time and a place for that, but right now you need to focus on the speed aspect of basketball. You'll improve speed with endurance when you do low weight at maximum reps. Every exercise should start around 15-20 reps. Do the second set around 12-15 reps. The third set target range is 8-12 reps. Focus on 4-6 exercises each day.
Explosion
Work on improving your explosive ability which will help improve speed, agility, and jumping ability. Start with a light warm up of two laps jogging and 100 jump ropes, and 15 push-ups. Do three sets of clean press to warm up the arms. Move to four sets of power clean. Move to two sets of squats. Switch up the tempo with five sets of crunches or sit-ups (either on a machine or free-form on the floor). Finish with four sets of toe raises.
Speed/Endurance
These workouts are all about endurance and improving strength when you are tired. Four sets of bench press, followed by four sets of squats, and four sets of power clean. Do four sets of 20 reps both for elevated push-ups and sit-ups. Get on the jump rope and do 200 reps. Move to curls, doing full body curls and half curl raises with a long bar. Finish with a couple light sets of toe raises.
Tags: four sets, Finish with, four sets power, improve speed, power clean, sets power