Let’s talk strength training.

[u/Carma_626]

Specifically, rep range.

For a basketball athlete, what would be more beneficial?

Lifting Heavy weights in the 3 to 6 rep range?

Or

Lighter weights in the 12 to 15 rep range?

I’ve looked up tons of workouts, but very little information is given on how many reps you should be doing.

[u/LeftSundae3798]

Higher reps is generally associated with hypertrophy.

Higher reps would be better than no lifting at all, but I would think lower reps / training for strength would be better (assuming not playing on the same day).

[u/DoctorCommercial8254]

Two thoughts here. You want low reps to build that top end strength. But the most athletic people I know tell me to do like 3 sets of 20 on squats. So I guess just do both?

[u/DeliciousPresent6405 → u/DoctorCommercial8254]

Low reps are more important

[u/JimmerAteMyPasta → u/DeliciousPresent6405]

Low reps give you power, high reps more muscular endurance. Im jump training for bball, so for me low rep is key for maximum power output over short time frame.

[u/SurpriseInitial6202]

Both. You don't want to overtax your CNS if you're also playing basketball soon after, but maximal force lifts are still important on squat variations, trap bar deadlifts, and even sled push/pull.

A good basketball focused workout to me:

• Start with a sled push/pull combo with light weight and doing static lunge holds in between sets, progressing from high lunge down to atg split squat with calf raises (gets the soleus firing in a forward knee position).
  • 1st set you're just slowly pushing the sled to get your legs warmed up, getting into deep knee flexion, and then pulling it back
  • 2 to 3 sets of push one way at sprint/running speed, pull back at speed comfortable for you
  • 1 very heavy set of push pull
• 2 sets (each side) of ATG split squats with whatever weight you're comfortable with
• 2 sets of Bulgarian split squats
• 3 sets of heavy box squats (or some other squat variation/trap bar deadlift)
• Round it out with single leg kettlebell deadlifts, 2 sets on each side

Rep range isn't super important. If you're going to be playing after your workout, don't go to failure. If you're not playing after your workout, and you have a recovery day tomorrow, go to failure.

Upper body can be whatever you want.

Note: should also have some bosu ball squats/pistol squats in there, and some plyos, but that should be on a different day, ideally.

[u/Leather-Neck2254]

Just heavy like track athletes, low rep range but lots of fucking weight, building maximum strength along with lower weight explosive movements, playing basketball and plyometrics for the explosiveness

[u/benigntugboat]

It depends on what you specifically need to improve as a basketball player? Do you need to improve your speed, your strength, your endurance? What skills are held back by what parts of your current build. Are you having trouble being backed up or bursting around people etc. I'd be glad to be more specific if you have questions but the main goal should be identifying how you want to improve and then adjusting workouts to that goal. The goal will be different for different people and also change as you see results and find different weaknesses to sure up or strengths you want to focus on.

[u/Ready-Mulberry9634]

Low Reps on the heavy compound lifts and 10-20 reps on more isolated exercises. That is what most players do in the Pre Season. During the season, most players keep the rep ranges high in general because playing basketball every day is already toxic enough on your recovery and you should not beat up your body even further.

[u/LadderZestyclose550]

Both those rep ranges are kind of extreme, 5-12 lifting to close to failure is a good range for sports players looking to gain strength, but it depends on the lift.

Then a decent rule of thumb is approx 6-10 sets per major body part per week. You can start with much less sets and build up over a 2-3 months. Then take a rest week. Then do another 2-3 months. Rest week. Repeat forever.

Keep raising the weight on (or add reps if you cant add weight) to your lifts each week or two. Eat 2g of protein per day for each kilo of body weight. Sleep 8 hrs every day.

Best lifts for general or beginner lifters looking for bang for buck are going to be compound lifts as they hit lots of muscles at once. That means bench press, rows, squats, deadlifts and shoulder press. These will make you strong all over quickly. You can specialize more later.

Do all of the above with intensity for 12 months and you'll be strong.

[u/bkzhotsauc3]

Both. The person who mentioned CNS fatigue is on the money. You want to keep your CNS fresh for intense basketball days (e.g. game days, team practice) so on those days if you do find time to lift then keep the workout very short and low rep (1-5) and low set (literally 1 set is fine). The primary focus for those days is basketball performance, not weight room performance.

For days where you know that the next day will be a low intensity basketball day or a recovery day day then do more of a traditional hypertrophy focused workout where the rep ranges are 6-15. Full body split focused on compound movements will be the best bang for your buck time wise. In my opinion you get enough plyo's from basketball if you're playing enough basketball and practicing at full speed...though if jumping higher is that important then feel free to throw in a short plyo workout if you want.

How to optimize programming your strength workout routine is something you shouldnt worry about. Because then you get into periodization topics like undulating periodization vs block, etc. The most important thing is building the habit of strength training to the point that it becomes instinct to factor in strength training as part of your overall basketball development. If you ever make it to the higher levels, then a professional strength training coach can help out further with the workout plan optimization stuff.

[u/justanother-eboy]

Tbh set range is more important. Do 3-4 sets per muscle group a week and recover well if you want to get very athletic