our Blog

30 October 2015

2 tips for your off-season basketball fitness


Do compound rather than complex training


Improving of lower-limb body power is a priority when considering your basketball fitness program since increased lower-limb power is strongly associated with increased jump height. You can improve jump height by doing power and plyometric training (essentially explosive jump training) but it’s important to increase muscle strength too. When planning your training program you can either do your strength and power/plyometric training in the same session (which is called complex training) or on alternate days (which is called compound training). The research* suggests compound training will improve jump heights whereas complex training is more likely to increase your muscle size and strength. For basketball we want to maximise jump height, so increasing muscle power without increasing muscle size is preferred. With this in mind compound training is better in a basketball fitness program: Plan to do your strength work on one day and plyometric jump training on another.


Plan light, medium and hard training weeks


I cannot stress enough the importance of having your training program planned out. I don’t mean planning out the details of every session for the next year. Have your long term goals in mind for the coming year/s, set themes of what you’re working on each month or so (medium term goals) and then, on a fortnightly basis plan out the details of your sessions. When you prepare your training program plan for light, medium and hard training weeks. Yes you could do the same session every time you train for a month but it’s been shown that by planning a gradual build up in the amount of training you do, then having lighter weeks and building back up, you can actually improve your lower body strength more than doing the same volume of training week-in-week-out.**

If you have any questions that you would like tackled on the Senators Blog please email senatorsbasketball@gmail.com

by Dr Laurence Houghton PhD Sports Science


*”Muscle Strength, Power, and Morphologic Adaptations After 6 Weeks of Compound vs. Complex Training in Healthy Men” Journal of Strength & Conditioning Research 2015
**”Block vs. Weekly Undulating Periodized Resistance Training Programs in Women” ” Journal of Strength & Conditioning Research 2015