8 week upper body
DESCRIPTION
Basketball trainingTRANSCRIPT
© 2010 Stronger Team, LLC | All Rights Reserved
Important
No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any
means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the
author.
The exercise information presented on these pages is intended as an educational resource and is not intended as a
substitute for proper medical advice. Consult your physician or health care professional before performing any of the
exercises described on these pages or any exercise technique or regimen, particularly if you have chronic or recurring
medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.
Neither the author nor advertisers of this manual make any warranty of any kind in regard to the content of the
information presented and accept no responsibility for its misuse.
Additional Resources
For additional basketball specific strength & conditioning resources, please visit:
Æ Stronger Team | Alan Stein’s Blog: http://Blog.StrongerTeam.com
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Authors
Alan Stein
Blair O’Donovan
Steve Tikoian
8 WEEK UPPER-BODY STRENGTH PROGRAM
FOR BASKETBALL PLAYERS
Stronger Team, LLC 8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
© 2010 Stronger Team | All Rights Reserved 1
Introduction
Congratulations on taking an important step in maximizing your potential for success on the basketball court.
Your effort and dedication, combined with the information in this program, will help you implement a sound and
productive upper body strength program. This program was designed to be done in conjunction with our 8
Week ACL Injury Prevention Program.
The importance of strength is quite evident in the sport of basketball. The days of just playing pick-up at the
gym are over. It is important to participate in a truly comprehensive strength training program in order to
improve performance on the court. Your strength training program lays the foundation for your success.
The central purpose of this training program is to decrease the occurrence of injury. Basketball is very
physically demanding and is most certainly a contact sport. Making the muscles, ligaments, and tendons of
the body stronger will lessen the chance and/or severity of an injury (such as a pulled groin or rolled ankle),
and keep a player on the court where they belong. In addition, a properly implemented training program can
improve overall performance. A player will be able to run faster, jump higher, and box out stronger! Therefore,
they will be able to perform their basketball skills at a higher level, with more efficiency, and perform them for
longer (without the onset of fatigue).
The goal of this program is to provide a day-by-day, safe, efficient, and productive upper body strength training
program for players and teams of all levels. Both male and female players, ages 13 and older, can utilize the
principles and guidelines in this program.
IMPORTANT: For any exercises listed with a number and a letter (1A: Dumbbell Row and 1B: Dumbbell Bench
Press), these exercises are to be performed in a superset fashion. Perform one set of 1A: Dumbbell Row,
then move immediately to 1B: Dumbbell Bench Press. Move back and forth until the prescribed number of
sets and repetitions are complete.
Warm-up
Prior to beginning these workouts, it is important to go through a proper warm-up to reduce the chance of
injury. Don’t confuse warming up with stretching, as they are two completely separate activities. The warm-up
will consist of low intensity movements that involve most of the muscles in the body. The goal of the warm-up
is to raise the body’s core temperature a few degrees in order to increase blood flow to the muscles and loosen
up the joints. This will help prepare the body and mind for the workout to follow. The warm-up won’t take very
long, but is very important.
Dynamic Flexibility
Dynamic flexibility is the superior way to prepare, as it is more effective, focused, and productive than sitting
and stretching. This dynamic flexibility exercises in this program will increase your active range of motion.
There are several benefits to performing dynamic movements over a more traditional “sit and stretch” routine.
First, by continuing to move, you ensure the body and muscles stay warm throughout this process. Many
players will lose the 2-3 degree increase in core temperature by sitting and stretching for 10-15 minutes.
Dynamic flexibility, when performed appropriately, prepares the muscles and joints in a more specific manner
than static stretching. Given that the workout is going to consist of dynamic movements – it is important to
prepare the body in a similar manner. These dynamic flexibility exercises also help with coordination, motor
skills, and the ability to jumpstart the central nervous system. These traits are invaluable with younger athletes
Stronger Team, LLC 8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
© 2010 Stronger Team | All Rights Reserved 2
who are still learning how to control their bodies in space. For more in depth information on flexibility, we
recommend the Pre / Post Practice Stretches PDF available at Shop.StrongerTeam.com.
Pre-Hab
Re-hab, or rehabilitation, is a series of exercises done after a player is injured, in an effort to get them back in
playing condition. Therefore, pre-hab, is a term coined to describe a series of exercises done before a player
may be injured, as a proactive means to reduce the risk and overall severity of an injury. This is done by
strengthening specific muscle groups and joints. The ankle is the single most injured area for basketball
players. Ankle sprains can happen from landing on another player’s foot or having it roll over during a sharp
cut. A severe ankle sprain can debilitate a player for several months. This program includes a series of pre-
hab exercises to strengthen the ankle and foot.
Strength Training
Safety, time efficiency, and intensity are the backbone of this training program. Our main focus is to facilitate
improvement in muscular strength and potential for power. By making the tendons, ligaments, and muscles of
the body stronger, you will decrease the likelihood of sustaining an injury. Further, you will improve
performance on the court. The stronger a player is the more force they can produce. The more force they can
produce, the higher they can jump and the faster they can run.
Our goal is to minimize risk within the training atmosphere. We have chosen the safest exercises available but
still recommend that all workouts are properly supervised (we recommend the use of a spotter for a majority of
the exercises). Players should always perfect exercise technique and form prior to utilizing additional
resistance or weight. Additionally, players should perform every movement in a slow, controlled, and deliberate
fashion, with special emphasis focused on the lower portion of each lift. Lastly, players should work within the
prescribed rep ranges and avoid maxing out (seeing how much weight can be lifted in one repetition), as these
practices can be very dangerous.
Time is a precious commodity. Therefore, the goal of this strength program is to get the best results possible
in the shortest amount of time. Why should you spend ten hours per week strength training if you can attain
equal results in just three hours per week? Those seven hours would be better invested in working on
fundamentals! We have chosen to use a limited number of sets and exercises during each workout, while
minimizing rest intervals to induce an overall conditioning effect. This will make each workout brief, but
intense!
Intensity is the most important controllable factor in determining results. Below a certain level of intensity,
strength training will have very little benefit. Intensity is the level of effort exerted by the player. If a player is
capable of lifting 100 pounds 15 times and they stop at 10, the exercise was clearly not as intense as it could
have been. Therefore, it is recommended each set is taken close to the point of momentary muscular fatigue;
the point at which no additional reps can be safely completed because the exercise becomes so challenging.
If the weight has been selected correctly, the player will reach muscular fatigue within the provided rep range.
Progression is another vital component. You should consistently attempt to lift more weight and/or do more
reps with each workout. If a player can lift 100 pounds 15 times one day, yet they are still lifting the same 100
pounds 15 times three months later, then they haven’t become any stronger. The best way to monitor
progress is to record all workout data on the workout cards provided.
Stronger Team, LLC 8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
© 2010 Stronger Team | All Rights Reserved 3
Age
A person’s chronological age does not always mirror their physical and mental maturity. Some 12 year olds
look 22 and some 22 year olds look 12! So regarding a specific players’ individual readiness to participate in
this comprehensive strength program, we recommend you get the approval of a qualified professional.
However, for the most part, we are very confident this program is appropriate for a majority of players ages 13
and older. If a player is 13 or 14, we encourage them to make two slight modifications to the workout program:
Only do 1 set of each of the plyometric exercises listed.
Perform 12-15 reps for all strength exercises; regardless of what is listed.
For all players age 15 and older, you can follow the program exactly as it is designed.
Weight
Selecting the appropriate weight or resistance is integral to the success of this program. It will take a little bit of
trial and error. When choosing a weight, we highly recommend you take a conservative approach and would
prefer you pick a weight that is too light as opposed to too heavy. You can easily increase if necessary! You
should record each exercise in the charts provided as weight x reps (85 x 12 means 85 lbs. for 12 reps).
Ideally, we recommend you take each exercise to the point when the exercise becomes very challenging. This
is the point at which you are having trouble completing reps with good form. Please use good judgment when
deciding this and always use a spotter. For example, let’s say a player could only perform 10 reps at 145 lbs
on the bench press, before reaching muscle fatigue. As long as 10 falls within the prescribed rep range, that is
an appropriate weight. However, if the rep range was 12-15, then 145 lbs. was too heavy. But let’s assume
the rep range was 10-12, making 145 lbs. the perfect weight. As soon as they can perform 12 reps at that
weight, the weight should be increased by 5 lbs. for the following workout. If they don’t complete 12 reps (as in
this example they only did 10), then they are to use the same weight each successive workout until they can.
Rest
During the strength portion of this program, we recommend you rest as long as you feel necessary in between
each set and exercise. Initially this may be as much as 2-3 minutes, but over time, as you get in better
basketball shape, you will be able to reduce your rest to :30-:45. Ideally you rest intervals will continue to get
shorter as the season approaches. This “metabolic” conditioning will help you on the court!
IMPORTANT: This training program only addresses the upper body strength training portion of your program.
Lower body strength work, plyometrics, conditioning, skill work (ball handling and shooting in particular) and
organized, structured, and supervised pick-up games are the most important portion of player development.
No matter how strong or fit a player is, if they can’t shoot, dribble, pass, rebound or defend….they
won’t have much success on the court!
Str
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8 W
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Day 1
A
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Week 1
Week 2
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Week 3
!
Week 4
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X 5
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2A
: S
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8 W
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SK
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© 2
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| A
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Reserv
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5
Wo
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Mo
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Da
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A
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Week 1
Week 2
!
Week 3
!
Week 4
!
Warm
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F
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Roll
(Ch
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Should
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) 30 S
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30 S
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Resis
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Set
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W
eig
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6-8
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: D
ips
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2 S
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4B
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Each A
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ish
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, LLC
8 W
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RA
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BA
SK
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PL
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© 2
010 S
trong
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Team
| A
ll R
ights
Reserv
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6
Wo
rko
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Mo
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2 -
Day 1
A
cti
vit
y
Week 1
Week 2
!
Week 3
!
Week 4
!
Warm
-Up
F
oam
Roll
(Ch
est, B
ack,
Should
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) 30 S
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30 S
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Resis
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Tra
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1A
: 1 A
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um
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verh
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1B
: D
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w (
Each A
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6-8
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5 R
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3 S
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5 R
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: B
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Tim
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30 S
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Str
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Team
, LLC
8 W
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PR
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RA
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OR
BA
SK
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BA
LL
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© 2
010 S
trong
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Team
| A
ll R
ights
Reserv
ed
7
Wo
rko
ut:
Mo
nth
2 -
Day 2
A
cti
vit
y
Week 1
Week 2
!
Week 3
!
Week 4
!
Warm
-Up
F
oam
Roll
(Ch
est, B
ack,
Should
ers
) 30 S
eco
nds E
ach"
30 S
eco
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30 S
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Resis
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Tra
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1A
: B
arb
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Bench P
ress:
Warm
-Up 1
st
Set
(50%
Weig
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X 5
-6 R
eps)
3 S
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of
6-8
Reps"
3 S
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of
6-8
Reps"
3 S
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of
4-6
Reps"
3 S
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4-6
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1B
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5 R
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5 R
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5 R
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2A
: P
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6-8
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2B
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3A
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w
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ets
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all
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all
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ets
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4A
: D
um
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Exte
rmal R
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tions (
Each A
rm)
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ets
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2 S
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2 S
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2 S
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4B
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tabili
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all
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2 S
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2 S
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2 S
ets
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25 R
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Fin
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Holdentir
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8 WEEK UPPE
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Activity De
1
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ER-BODY STR
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distance or foides!
Arm Dumb
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GRAM FOR B
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8
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the bar withyour shouldepush the bar
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8 WEEK UPPE
© 2010 Str
a shoulder er blades dor back up un
a shoulder er blades dor back up un
ER-BODY STR
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Barbel
width grip aown and bactil your arms
Barbel
width grip aown and bactil your arms
RENGTH PRO
All Rights Res
l Bench Pre
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GRAM FOR B
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r the weight dy. Touch yo
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9
underour upper
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8 WEEK UPPE
© 2010 Str
hand on the g. Lower your be ball in place
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ER-BODY STR
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Basketball
round and thebody until you
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place a ball un
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RENGTH PRO
All Rights Res
l Pushups (
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GRAM FOR B
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BASKETBALL
ball. Keep youound, then pre
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ur ankles, kneess back up toall between e
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10
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8 WEEK UPPE
© 2010 Str
ding the cabdown and ba
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ER-BODY STR
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RENGTH PRO
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able Row
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knees slightlyse briefly an
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11
y bent.nd return the
walk out until bend in
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arms fully extPush your bop ranges are
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8 WEEK UPPE
© 2010 Str
tended holdody back up challenging
mbbells withur face until yes down and
ER-BODY STR
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ing onto theto the start t
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Dumbbe
h a shoulder your arms ard back and y
RENGTH PRO
All Rights Res
Dips
dip bars. Sthen repeat.
ell Bench P
width grip are fully exten
your elbows t
GRAM FOR B
served
Slowly lower . Feel free t
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and the weignded. Then tight to your
BASKETBALL
yourself unto add extra
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PLAYERS
til your armsweight with
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12
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8 WEEK UPPE
© 2010 Str
and in an ath
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ER-BODY STR
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Dumbbe
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Dumbbell E
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90 degree an
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RENGTH PRO
All Rights Res
ell Biceps C
n holding tw
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GRAM FOR B
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BASKETBALL
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arms fully ex
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13
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8 WEEK UPPE
© 2010 Str
and walk for
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ER-BODY STR
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Dumbbe
distance or
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RENGTH PRO
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GRAM FOR B
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BASKETBALL
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PLAYERS
Attempt to ho. Be sure toil. You can
14
old the o hold the
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8 WEEK UPPE
© 2010 Str
mbbells withur face until yes down and
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ER-BODY STR
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Dumbbe
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Dumbbe
dumbbells.
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RENGTH PRO
All Rights Res
ell Incline P
width grip are fully exten
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GRAM FOR B
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BASKETBALL
ghts by your lower the wer body.
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PLAYERS
shoulders.eights under
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15
Push the r control
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8 WEEK UPPE
© 2010 Str
shoulders aontrol to the
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ER-BODY STR
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Dumbbell
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RENGTH PRO
All Rights Res
l Overhead
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BASKETBALL
until your arm
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PLAYERS
ms are fully
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ther hand.
16
extended.
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8 WEEK UPPE
© 2010 Str
holding two
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ER-BODY STR
ronger Team |
Dumbbell
dumbbells.
back flat. R
wer yourself
Dum
other foot obody station
RENGTH PRO
All Rights Res
Rear Delt R
Bend at the
Retract your s
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GRAM FOR B
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BASKETBALL
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PLAYERS
parallel to th
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17
he ground.
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Shrollcantheshoto e
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8 WEEK UPPE
© 2010 Str
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ER-BODY STR
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m Roll desc
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RENGTH PRO
All Rights Res
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GRAM FOR B
served
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BASKETBALL
:
PLAYERS
18
Set aover
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Stronger Team
a bar so thatrhand grip. P
TE: this exerility ball.
nd with an atide your left
m, LLC
t it is approxPull your che
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8 WEEK UPPE
© 2010 Str
ximately waisest towards
made more
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ER-BODY STR
ronger Team |
Inv
st height. Pothe bar and
challenging
dicine Ball
med ball straand repeat
RENGTH PRO
All Rights Res
verted Row
osition yourspause briefl
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Overhead S
aight overhethe slam to
GRAM FOR B
served
self undernely. Return to
your feet and
Side Slams
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BASKETBALL
eath the bar o the starting
d placing the
he ball towarde of the bo
PLAYERS
and hold witg position an
em on a ben
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19
th an nd repeat.
nch or
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Stronger Team
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8 WEEK UPPE
© 2010 Str
M
all in an athls the wall. T
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Return to th
ER-BODY STR
ronger Team |
Medicine Ba
etic stance. The ball will
Ren
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RENGTH PRO
All Rights Res
all Side Wal
Reach the bounce bac
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r of dumbbel
one arm and
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GRAM FOR B
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ball to your ck so be read
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BASKETBALL
side and qudy to catch t
our ankles, k
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PLAYERS
ickly reversethe ball and
knees, hips, a
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ther hand.
20
e and perform
and
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Then
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Stronger Team
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8 WEEK UPPE
© 2010 Str
p position wit
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ER-BODY STR
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Ply
th your hand
line. Lower
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Let your bo
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RENGTH PRO
All Rights Res
o Pushups
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GRAM FOR B
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BASKETBALL
our shoulde
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PLAYERS
rs and your
inches from
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the starting p
21
ankles,
the ground.
your chin
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Balathe gline.comfrepe
Set uPushentir
Stronger Team
ance on a staground. Do Slowly extefortable and
eat.
up a cable sh your hand re movemen
m, LLC
ability ball bynot let your
end your arm only as far
so that it is aout and extet.
8 WEEK UPPE
© 2010 Str
S
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ER-BODY STR
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tability Ball
ur hands, wrthe ball. Kee
nt of you whiwhile mainta
Standin
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RENGTH PRO
All Rights Res
l Iron Bridg
rists and foreep your anklle maintainin
aining good f
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GRAM FOR B
served
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BASKETBALL
e ball and ohips, and shtion. Reach rn your arms
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PLAYERS
nly your feetoulders in aout as far a
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your feet stood posture
22
t touching straight
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Set uyour
Startwithat th
Stronger Team
up a cable sr chest. Retu
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m, LLC
so that it is aurn the weig
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8 WEEK UPPE
© 2010 Str
pproximatelyght to the sta
in front of a slight bend n the weight
ER-BODY STR
ronger Team |
Standi
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Straight
lat pulldownin your elbo
t back to the
RENGTH PRO
All Rights Res
ng Cable R
ht. Stand inon and repea
t Arm Pulld
n machine sows. Drive th start.
GRAM FOR B
served
Row
n an athletic at.
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so the bar is he bar down
BASKETBALL
stance and
above your n towards yo
PLAYERS
pull your ha
head. Grabour hips. Pa
23
and towards
b the bar ause briefly
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Stronger Team
t by grabbinger chest and
m, LLC
g the bar wit pause mom
8 WEEK UPPE
© 2010 Str
th an underhmentarily. Re
ER-BODY STR
ronger Team |
Underh
hand grip aneturn the we
RENGTH PRO
All Rights Res
hand Pulldo
nd your armseight under c
GRAM FOR B
served
own
s fully extendcontrol and r
BASKETBALL
ded. Pull yorepeat.
PLAYERS
our hands tow
24
wards your