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Compex Electrostimulation Training Program for Basketball

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Week 1
Resistance (Level 1)
 Abs
Upper Body
Lower Body		   Abs
Upper Body
Lower Body		   Abs
Upper Body
Lower Body		    
Active Recovery
Active Recovery
 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body
Week 2
Week 2
Strength (Level 1)
 Abs
Upper Body
Lower Body		   Abs
Upper Body
Lower Body		   Abs
Upper Body
Lower Body		    
Active Recovery
Active Recovery
 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body
Week 3
Week 3
Explosive Strength
(Desired Level)
 Abs
Upper Body
Lower Body		   Abs
Upper Body
Lower Body		   Abs
Upper Body
Lower Body		    
Active Recovery
Active Recovery
 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body		 Upper Body
Lower Body

Muscles to target for Strength Training/Active Recovery

The Resistance program targets both slow and fast twitch fibers (type 1 & 2)
The Strength programs target fast twitch fibers (type 2)

Upper Back
Lower Back
Abs
Triceps
Quads
Hamstrings
Calves
Traps

Improve Your Basketball Performance with Functional Fitness Training

You can improve your basketball performance by improving your functional fitness. Increasing your vertical jump will help you with rebounding, blocking shots, and elevating above the defender to shoot or dunk. Increasing your foot speed and 40-yard dash will benefit you during fast breaks, driving to the basket, and getting back on defense.

Check out all of our performance training workouts to help improve your game on the court.*

*individual results may vary


Upper Body: Upper and Lower Back, Abs, Triceps, Biceps and Traps
Lower Body: Quads, Hamstrings, and Calves

  • Strength training 3x a week
  • Start with Resistance Program week 1
  • Use the Strength Program week 2
  • Alternate the Resistance and Strength Programs thereafter
  • Increase level and intensity to your desired pace
  • Active Recovery should be used after every workout – particularly
    after strenuous activity when muscles are ready to cramp.
Download this Compex Training Program (PDF)