Building Arms For Basketball

Something I've focussed on over the last 12 years is to get people strong. Not focus on the fluffy stuff but more so on the foundational movements. I like doing the basics but doing them right.

I see a lot of programs where the focus is on speed and quickness (which is very important by the way) but is absent of really hard and focussed strength training. Sure, not all strength training programs need to be face melters but they do need a purpose. Jennie (pictured) is one of those basketball stars we work with that puts in the grind getting her muscles stronger so that they translate to her sport. 

Our goal with Jennie, get her stronger. Like really strong!

So far, we've seen dramatic improvements in all her athletic metrics (sprint time, conditioning, reduction of injuries and soreness, overall performance) from simply lifting and developing stronger muscles and a larger tank. We spent little time sprinting because the stronger we make her legs, the more force she can produce. When it comes to the point that we need to sprint, we will and will focus on the mechanics of her sprinting. See my point?

We're (Coach Connolly and team) are going to be putting more workouts like this up as well as programming infographics that are going to be designed around developing you and your strengths. 

Below is the workout we did. It might be something helpful and useful to you and what your goals are. Enjoy.

 

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A1) Bent Over Rotating Dumbbell Row

4 sets

12 reps

4010 tempo

50 seconds rest

Bent Over Rotating DB Row.png

A2) Incline Dumbbell Chest Fly

4 sets

12 reps

4010 tempo

50 seconds rest

Incline DB Chest Flys.png

B1) Incline Dumbbell Bicep Curl

4 sets

8 reps

4010 tempo

10 seconds rest

Incline DB Curl.png

B2) Standing Reverse Barbell Curl

4 sets

8 reps

3010 tempo

10 seconds rest

Standing BB Reverse Curl.png

B3) Standing Barbell Bicep Curl

4 sets

12 reps

30x0 tempo

90 seconds rest

Standing Barbell Bicep Curl.png
 

We're pretty pumped and proud of Jennie and what's she's done this year. She's not only hit some huge milestones like player of the week honours but also earned herself a starting position in the SBL All-Star Team. 

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Sean Connolly