Categorized | Workouts & Routines

Basketball Training Strength Workout – Hardcore Routine – First String Only


This workout starts on the track and must be done six days per week. If possible allow a 2 hour break between track workout and gym workout if you can.

On the Track

Two 800’s should be run under 2 minutes 15 seconds each, with a 2 minute break between the two 800’s.

Four 400’s should all be run around 1 minute 10 seconds each, with a 1 minute break between the four 400’s.

Eight 200’s should all be run hard, in less than 22 seconds, with a 1 minute break between each run.

Ten 100’s should all be run hard, with a 30 second break between each run.

This workout is for those who want to take basketball to the highest level, not for the casual or weekend workout person. This is for the college, and professional basketball only. But it can be used by some high school seniors starters in some cases.

In the Gym

10 10 line drills in one minute, running from baseline to baseline 10 times in one minute or less.

rest for two minute.

10 5 line drills in thirty seconds, running from baseline to baseline 5 times in 30 seconds or less.

15 Suicides, hard as possible

Jump rope 10 minutes total as follows.

left foot triangle,one minute making a triangle with your left foot while jumping rope.

right foot triangle, same as above.

both feet triangle same as above.

jumping in place 2 minutes.

Rest for 2 minutes, and repeat jump rope routine above once more.

Shooting drills with partner, begin with your weakest area first and the rest will become easier.


Three man weave


Five on Five (while running plays)

20pt drill

Do this workout for four weeks, and you will be at the top of your game.

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