From the greats of Michael Jordan and the late Kobe Bryant, to Lebron James still playing today, basketball players are widely known and recognized. Their craft is admired and their finesse is undeniably smooth. Beyond the NBA and other professional associations, the sport of basketball is perhaps one of the most picked-up games out there. “I’m gonna go play pick-up with the guys,” your friend says. What sport do you most likely assume they’re off to play?
That’s right. So how do we keep athletes tearing it up on the court longer? With effective training, courtesy of Compex® of course.
Compex Electrostimulation Training Program for Basketball
Offseason / Preseason Prep | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
---|---|---|---|---|---|---|---|
Week 1
Week 1(static) |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
|
Recovery
Recovery |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
Week 2
Week 2(static) |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
|
Recovery
Recovery |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
Week 3
Week 3(add dynamic based on how body feels) |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
|
Recovery
Recovery |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
Week 4
Week 4(add dynamic based on how body feels) |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
|
Recovery
Recovery |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
Week 5
Week 5(add dynamic based on how body feels) |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
[Resistance] Quads and Calves |
[Resistance] Shoulders and Deltoids |
[Resistance] Forearms |
|
Recovery
Recovery |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
[Pre warm up or training recovery] minimum 6 minutes |
Tips on how to use our basketball training program
- The above plan is a recommendation, but the overall goal is to use the resistance program on each muscle group twice a week.
- Static means you are stationary in a comfortable position.
- Dynamic work (body squats or calf raises) should only be done during the season.
- Remain standing whenever using the resistance program on your calves.
- During training camp your workouts should be the full workout period of 12 minutes.
- In season, use Pre Warm for pre-game and halftime sessions. For post-game recovery sessions, use Pre Warm Up or Competition Recovery for a minimum of 6 minutes**. The longer, the better!
- The plan above is meant for pre-match prep, however, if you continue your workouts in season the recommendation is still 2 times a week per muscle group, but instead of the full 12 minute workout, aim for 8 minutes or less depending on how your body feels.
Featured Products
Optimize your performance with Compex
How to Increase Speed and Agility on the Court
Basketball is all about quick, concise movements. See the ball get shot: jump up to snatch the rebound from the rim. Notice an opponent’s pass is within your reach: lunge for the steal. Your opposing guard is eyeing the open lane: you get to effectively choose your footwork to block his route. So how do we get quicker and more agile to excel in the game?
Using Compex® gives you the advantage of targeting both Type 1 slow twitch and Type 2 fast twitch muscle fibers. When you use the electrostimulators prior to lifting or your agility work, these muscle fibers are activated to jump into action in your training. This will enhance your agility and speed training, and you will notice your quickness, power, and explosiveness impacted. Athletes recognize the necessity of fast, effective movements all over the court, from a head fake and directional change to driving the lane. This is where growing your Type 2 fast twitch muscle fibers plays a major role.
Athletes training for basketball will see results impacted significantly when using Compex, because they can select intricate muscle groups to focus on in workouts. When aiming for increasing explosiveness and power to sprint down the court and drive against defenders, athletes can be strategic in using the device. By positioning the Compex stimulators directly on the applicable muscles—in this case quads, glutes, hamstrings, and calves—they will engage the maximum amount of muscle fibers. The chain reaction of the electric stimulation activating more muscle fibers to join in elevates your training.

Best Strength Training and Power Exercises for Basketball
When training for basketball, athletes want to build strong, lean muscle that they can still move quickly around the court with, as well as uphold endurance throughout the fourth quarter. Electric muscle stimulation provides a great advantage here, since it targets specific muscle groups, as mentioned in speed training. Apply Compex to the applicable muscles before and during lifting weights, increase your explosive power, and watch your output on the court improve.
But how does electrostimulation actually work in our training? Simpler than the word makes it look, thankfully. Position the Compex® pad on the specified muscles before an exercise, and if desired, during strength movements. The pad recruits the selected muscles, essentially waking them up quicker for an effective training session. Compex helps athletes build more muscle in less time by optimizing the muscle fibers used.
In training the upper body for basketball, placing electrostimulators on biceps, triceps, chest, and shoulders are great places to start. Targeting triceps is critical for long-range shooting out of the key, and primarily into three-point range. In training the lower body, focus on glutes, quads, hamstrings, and calves. Strong glutes fuel jumping power for rebounding, shooting, sprinting down the court, staying low on defense—basically the entirety of the sport.
With the strenuous game schedule basketball athletes are well familiar with in season, their recovery strategy is a necessity, not an option. Building knee health after back and forth cuts and sprints is majorly advantageous for an athlete’s longevity. Compex maximizes rest time and speeds up recovery, which gives you back more time. Introduce fresh oxygen and nutrients to exhausted muscles with Compex’s numerous programs available. Watch toxins flush out and notice your recovery time fly by. Get back on the court feeling fresher, and not just because of your sleek new kicks.
So while basketball players want as many minutes on the clock as they can get, training effectively is what will elevate their play to stand out among the rest. Compex provides you with realistic methods to optimize your training. Make the most of workouts off the court and watch your triple-doubles show up on stat sheets. Give Compex a shot…and you just may see yourself making more shots.
The contents of this blog were independently prepared and are for informational purposes only. The opinions expressed herein are those of the author and are not necessarily indicative of the views of any other party. Individual results may vary depending on a variety of patient-specific attributes and related factors.