How to Get Back into Basketball Shape in Only 1 Week

Posted by Coach Viktor on May 13, 2020

Get back into shape

 

Holidays are the perfect time to rest, to eat and drink, and to get out of shape. All of this is really just not a bad thing to do unless you are an athlete and you have a training plan and some competition waiting just around the corner. To translate your New Year's resolutions into practical, everyday habits, you are going to need something that will move you and not burn you by getting you back into basketball shape. You really need to pace yourself because if you are going balls-to-the-wall on January 1, that typically means you are going to burn out before February.

So, rather than hitting the gym too hard beast mode that is only going to destroy both your body and your will for workout/life, here's a program that'll help you get back into shape the easy and acceptable way.

Even if this plan is designed for basketball players to get them back into basketball shape, with the main focus on exercises that are boosting jump orientated muscles, it still contains drills that are going to activate all of your body in a moderate way so it can be used by everyone.

Second thing why you should try this training program is because it contains drills that are best for fat burning. The exercises are constantly activating your legs and core muscles that just need a lot of energy to perform this kind of movement. The players that are currently using this program have good results in a way that their body fat % got lower after doing these drills for just 2 months.


How to Get Back Into Shape?

All you need to do is to go through 3 or more times though one particular muscle group in order to activate it to its full potential. And, this is exactly what are we going to do, and along the way, we are going to include some low intensity/fat burning cardio (HR<110) just to keep the blood flowing.

There will be no powerlifting, there will be no high intensity running. Just three rounds of complete full body workout with the main focus on the exercises that activate multiple muscle groups and all of that in order not to load just one part of your body that is going to feel sore for the next 2 weeks.


Day 1

Dumbbell Front Squat To Press

Exercise: Dumbbell Front Squat To Press

Sets: 3

Reps: 12

Weight: 5 kg - 7 kg - 10 kg

Rest: 45 seconds

Incline Dumbbell Press

Exercise: Incline Dumbbell Press

Sets: 3

Reps: 15

Weight: 10 kg - 15 kg - 20 kg

Rest: 45 seconds

Plank

Exercise: Plank

Sets: 3

Reps: 30 seconds

Rest: 60 seconds

Lying Hamstring Curl

Exercise: Lying Hamstring Curl

Sets: 3

Reps: 15

Weight: 15 kg - 20 kg - 25 kg

Rest: 45 seconds


Training Aids to Get Back Into Shape Quickly!

If you want to improve your workout routine by adding some really good equipment that is going to help you be in shape all the time even if you are not in the gym, go to Hoopsking and purchase some of our equipment:

Nuclear 1st Step Training System

P.R.O. Bands (Progressive Resistance Overload)

Weighted Training Vest


Lat Pulldown

Exercise: Lat Pulldown

Sets: 3

Reps: 15

Weight: 30 kg - 40 kg - 50 kg

Rest: 60 seconds

Ball Slam

Exercise: Ball Slam

Sets: 3

Reps: 20

Weight: 7 kg

Rest: 75 seconds

Walking Lunges

Exercise: Walking Lunges

Sets: 4

Reps: 45

Rest: 75 seconds

Mountain climber

Exercise: Mountain Climber

Sets: 4

Reps: 45

Rest: 75 seconds


Day 2

Treadmill walk

Exercise: Incline treadmill walk

Sets: 1

Reps: 10 minutes

Rest: 75 seconds

Sprint

Exercise: Sprints

Sets: 10

Reps: 24 meters (court length)  

Rest: 60 seconds

V up

Exercise: V Up

Sets: 1

Reps: 20

Rest: 60 seconds

Treadmill walk

Exercise: Incline treadmill walk

Sets: 1

Reps: 5 minutes

Rest: 75 seconds

Sprint

Exercise: Sprints

Sets: 10

Reps: 16 meters (3 pt line)

Rest: 60 seconds

One hand rise push up

Exercise: One hand rise push up

Sets: 1

Reps: 20

Rest: 60 seconds

treadmill walk

Exercise: Incline treadmill walk

Sets: 1

Reps: 5 minutes

Rest: 75 seconds

Sprint

Exercise: Sprints

Sets: 10

Reps: 12 meters (half court)

Rest: 60 seconds


Day 3

Dead lift

Exercise: Dead-Lift

Sets: 3

Reps: 10

Weight: 40

Rest: 45 seconds  

Underhand grip pulldown

Exercise: Underhand Grip Pulldown

Sets: 3

Reps: 12

Weight: 30 - 40 - 50 kg

Rest: 45 seconds

treadmill run

Exercise: Treadmill Run

Sets: 1

Reps: 20 minutes

Rest: 75 seconds

Dumbbell Front Squat To Press

Exercise: Dumbbell Front Squat To Press

Sets: 3

Reps: 12

Weight: 5 kg - 7 kg - 10 kg

Rest: 45 seconds

squat jumps

Exercise: Squat Jumps

Sets: 3

Reps: 15

Rest: 45 seconds

dumbbell row

Exercise: Dumbbell Row

Sets: 2 (each hand)

Reps: 12

Weight: 10-15-20 kg

Rest: 45 seconds

leg press

Exercise: Leg Press

Sets: 2

Reps: 15

Weight: 40 - 50 kg

Rest: 45 seconds

bench press

Exercise: Bench Press

Sets: 3

Reps: 12

Weight: 40 - 50 - 60 kg

Rest: 60 seconds


Day 4

treadmill run

Exercise: Treadmill Run

Sets: 1

Reps: 20 minutes

Rest: 75 seconds

sprint

Exercise: Sprints

Sets: 10

Reps: 24 meters (full court)

Rest: 60 seconds

treadmill run

Exercise: Treadmill Run

Sets: 1

Reps: 10 minutes

Rest: 75 seconds

plank

Exercise: Plank

Sets: 5

Reps: 30 seconds

Rest: 90 seconds


Day 5

walking lunges

Exercise: Walking Lunges

Sets: 4

Reps: 45

Rest: 75 seconds

chest supported row

Exercise: Chest Supported Row

Sets: 3

Reps: 15

Weight: 20 - 30 - 40 kg

Rest: 60 seconds

wall ball

Exercise: Wall Ball

Sets: 3

Reps: 20

Weight: 5 kg

Rest: 60 seconds

barbell hip thrust

Exercise: Barbell Hip Thrust

Sets: 2

Reps: 20

Weight: 20 kg

Rest: 60 seconds

Seated Dumbbell Overhead Thrust

Exercise: Seated Dumbbell Overhead Thrust

Sets: 2

Reps: 12

Weight: 10 kg

Rest: 60 seconds

plank

Exercise: Plank

Sets: 3

Reps: 30 seconds

Rest: 60 seconds

Dumbbell Front Squat To Press

Exercise: Dumbbell Front Squat To Press

Sets: 3

Reps: 12

Weight: 5 kg - 7 kg - 10 kg

Rest: 45 seconds

chin ups

Exercise: Chin Up

Sets: 8

Reps: 5

Rest: 60 seconds


Day 6

Sprints With Weights

Exercise: Sprints With Weights

Sets: 20

Reps: 12 (full court)

Rest: 90 seconds

plank

Exercise: Plank

Sets: 5

Reps: 30 seconds

Rest: 90 seconds

Jumps With Weights

Exercise: Jumps With Weights

Sets: 4

Reps: 20

Weight: 2x20 kg, 2x30 kg

Rest: 75 seconds

treadmill run

Exercise: Treadmill Run

Sets: 1

Reps: 20 minutes

Rest: 75 seconds


Day 7 - Rest


Final Word on Getting Back Into Shape

This one week kickstarter plan is designed to boost up every peace of your body's energy burning systems and it is going to bust up your basketball shape in no-time. These exercises are going to to get you started on the right foot without going overboard. If you haven't worked out at all over the holidays, this total body program will ease you into a full training mode and set you up for success in the new year, and beyond.