Are you a basketball player aspiring to be successful on the court and want to learn how to get strong fast?
Having good shooting skills and a game strategy isn’t enough. To outplay your opponents in the fast-paced game, you need to have both strength and endurance.
If you’re looking for ways to increase muscle growth, become stronger, jump higher, and run faster, our blog post can help. We have compiled some tips and tricks that will help you build the necessary muscle fibers to excel in basketball.
Check out our blog post to learn more about how you can improve your game and become a better basketball player.
Wait a Minute… I Need to Get Strong for Basketball?
Yes! Basketball is a physically demanding sport that demands many different factors such as the necessary basketball skills, speed, agility, and one overlooked aspect that we’ll talk about in this article… strength.
You need strength in order to drive to the basket and make layups through contact. As you and I both know, referees are not going to call every little bit of contact that comes your way, so in order to be effective and score consistently, you need to be able to finish through defenders.
You need strength for rebounding. It’s not just about jumping high. You need to also be able to secure a rebound when you get your hands on the ball. The other team isn’t just going to let you have it, you need to be strong with the ball!
On defense, you’ll have guy driving into your chest and you need to be able to hold your ground against other strong offensive players as well.
You need to be strong even if you’re thinking about how to become a NBA referee!
Reasons You Need to Know How to Get Strong for Basketball
When looking at how to get strong for basketball, there is so much information out there it can get overwhelming.
There are specific exercises that will help you gain strength in the areas necessary for basketball players more than others. Basketball players are not bodybuilders. You need to have a balance of lifting a decent amount of weight while also focusing on exercises that can help you avoid injuries and stay on the court longer. Lifting can even help you build fat free mass so you don’t have a lot of excess weight which can slow you down.
Back when I was a string bean, injuries followed me everywhere. Especially with a long season, they can stack up and become nagging in all of the worst ways.
Strength training workouts have helped me strengthen my legs and avoid knee and back injuries that plagued me early on in my high school career and beyond.
Step-by-Step Instructions on How to Get Strong Fast for Basketball
Basketball is a physically demanding sport that requires both skill and strength. If you want to excel on the court, you need to be in peak physical condition.
Getting strong fast for basketball can seem like a daunting task, but with the right plan and quality training sessions that help in building strength, it’s achievable.
In this article, we’ll provide step-by-step instructions on how to get strong fast for basketball.
By following these guidelines, you’ll be able to build the strength and endurance necessary to outplay your opponents and elevate your game to the next level.
1. Focus on Compound Exercises
If you’re looking to build strength quickly, focus on compound exercises that work multiple muscle groups at once in your resistance training sessions.
Squats, deadlifts, lunges, bench press, pull-ups, and rows are just a few examples of compound exercises that can help you make the necessary strength gains for basketball. Both upper body and lower body strength is important when trying to finish through contact or secure a rebound.
These exercises help build full-body strength and also increase your power and explosiveness, which is crucial for basketball players. Make sure to use free weights to supplement missed muscles within these workouts, too!
2. Lift Heavy Weights
Lifting heavy weights is one of the most effective strategies in building muscle. When I say heavy weight, pick out weights that are heavy for you, not Arnold Shwarzanegger.
It’s important to start with lighter weights and build up gradually to avoid injury. Aim to lift weights that are heavy enough to challenge you but not so heavy that you compromise your form. To work on form, do body weight exercises at first, then build up to more and more weight.
3. Incorporate Plyometric Exercises
Plyometric exercises, also known as jump training, can help you build explosive power, speed, and coordination, which are all important for basketball players.
Some examples of plyometric exercises include box jumps, jump squats, and depth jumps.
Incorporating these exercises into your training regimen can help you improve your overall athleticism and become a more dynamic player on the court.
Investing in a high-quality vertical jump program can help in coming up with exercises as well!
4. Don’t Neglect Your Diet
In order to build muscle and get stronger, you need to provide your body with the proper fuel.
Focus on eating a balanced diet rich in protein, carbohydrates, and healthy fats. Protein is especially important for muscle building, so make sure to include plenty of lean protein sources like chicken breast, fish, and tofu in your diet. A good rule of thumb is to have 1 gram of protein per pound of lean muscle mass.
Carbohydrates provide your body with the energy it needs to power through intense workouts, so don’t be afraid to include healthy carb sources like sweet potatoes, brown rice, and whole grains in your meals.
5. Get Plenty of Rest
Finally, don’t forget the importance of rest and recovery in your training regimen.
Your muscles need time to heal and grow, so make sure to give them plenty of rest between workouts. Aim to get at least 7-8 hours of sleep each night, and consider taking rest days when your body needs it.
Key Considerations for Successfully Getting Strong Fast
This article is all about how to get strong fast, but don’t overdue it. If you avoid rest and recovery, you could injure yourself.
Try to find somebody to workout with. Working out with a partner is great if you need a spotter and can also help to have someone push you to add more weight to get the most out of your workouts.
Keep track of your progress. Have a notebook or use your phone to keep track of reps, sets and weight. Each week try to add on weight if you can. These lifts should be a bit of a struggle. You should find yourself struggling to finish the last couple of reps on the last set. Staying with the same weight throughout a program will eventually limit how much your muscles are tested.
Have fun! Lifting weights becomes a fun part of your day after a couple weeks. You’ll not only feel and look better physically, but also mentally as well. Lifting weights has been proven to lift mood and energy. Choose the workouts that challenge you but that you can also do consistently.
Taking It to The Next Level: How to Jump Out of The Gym
In the movie Miracle, Herb Brooks tells his players, “the legs feed the wolf.” Not only is this true in hockey, but in basketball as well. Make sure to lift legs consistently.
Incorporate a mix of weight exercises like squats, deadlifts, and weighted lunges with plyometric exercises like jumping ropeto help increase your jumping ability.
And of course, try to jump as high as you can when going for rebounds and finishing at the hoop. Practice landing to help take the strain off your knees and avoid injury.
Alternatives to Getting Stronger
But, Mark, have you seen Kevin Durant? He’s one of the best basketball players in the world and he is skinny!
Fair point. Kevin Durant is also 7-feet tall. It is harder to see muscle on taller players. I guarantee that Kevin Durant lifts weights consistently in order to do the things he does on the court.
Some players focus more on speed to outrun their opponents rather than out muscle them. This is fine, but in order to increase speed guess what you need to do. Lift!
Speed is not merely running as fast as you can over and over. You need to build muscle in your legs to have better explosion and it even helps your form as well.
Another alternative is to be a below-average player. The fact that you’re reading this article makes me believe that you want to be a bit more than that, especially if you’re looking to play at the college level.
Getting strong fast for basketball requires dedication, hard work, and a smart training regimen.
By focusing on compound exercises, lifting heavy weights, incorporating plyometric exercises, fueling your body with a balanced diet, and getting plenty of rest, you can build the strength and endurance you need to excel on the court.
Remember to work hard, stay consistent, and most importantly, enjoy the process! With these tips and tricks, you’ll be on your way to becoming a stronger and more successful basketball player in no time.