Basketball Wives’ Are Getting Mammograms
Basketball players train differently and have different goals. You don’t want a bodybuilder workout in which you are trying to deadlift 500 pounds. Your basketball workout plan should build the fast-twitch muscles you need to jump and sprint.
Below is a sample basketball workout plan that Duane or any avid basketball player can use to stay in shape. Adjust the sets and reps up or down for age or skill level differences.
Basketball Workout Plan
Monday – Chest/Triceps
Bench Press – 3×10
Incline Dumbbell Press – 2×10
Tricep Dips – 2×12
Tricep Pushdowns – 2×10
Burpee Push-Ups – 2×10
Tuesday – Legs/Abs
Squats – 3×12,10,8
Dumbbell Lunge – 3×2
Bounding – 3×10
Depth Jumps – 2×12
Jump Rope – 5×30-45 seconds
Plank – 2×60 seconds
Crunches – 2×30
Wednesday – Rest
Paul George’s Heartbreaking Injury – WOW!
Thursday – Back/Shoulders/Biceps
Pull-Ups – 3×8
Dumbbell Shoulder Press – 3×12
Cable Seated Row – 3×10
Dumbbell Front Shoulder Raise – 2×10
Dumbbell Lateral Shoulder Raise – 2×10
Bicep Curls – 3×10
Hammer Curls – 3×10
Friday – Legs/Abs
Knee Tucks – 2×20
Lunge Jumps – 3×12
Box Jumps – 3×8
Band Resisted Backboard Touches – 3×10
Speed Dribble with Harness – 3×15 seconds
Band Resisted Lay-Ups – 3×8
Perform each exercise as explosively as possible.
A couple of Duane’s on screen performances allowed him to marry both of his passion: basketball and acting in the films “White Men Can’t Jump” and “Above The Rim”. Both, box office hits that Duane says he’s “proud” of.