Compex Electrostimulation Training Program for Basketball
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1
Week 1Resistance (Level 1) |
Abs Upper Body Lower Body |
Abs Upper Body Lower Body |
Abs Upper Body Lower Body |
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| 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 2Strength (Level 1) |
Abs Upper Body Lower Body |
Abs Upper Body Lower Body |
Abs Upper Body Lower Body |
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| 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 3Explosive 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)
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.