High school ballers get ready! Coach Todd here, ready to pump you up about pumping iron—specifically, your upper body. Now, before we dive into the bicep-building, chest-chiseling goodness, let’s get the obligatory (but important) disclaimer out of the way:
Disclaimer: I’m not a licensed athletic trainer, just a basketball coach with a passion for helping young athletes reach their full potential. This workout is based on my experience and what’s working for my players, including my own son. Always consult with a healthcare professional before starting any new exercise routine. Safety first, gains second!
Now, if you’ve been following along, you might have already tackled our Ultimate Leg Day Workout. If not, don’t worry – we’ve got you covered there too. But today, we’re shifting our focus north of the equator, so to speak. We’re talking about building that upper body strength that’ll have you boxing out like a pro and maintaining control even when you’re driving through a sea of defenders.
Why Upper Body Strength Matters in Basketball
You might be thinking, “Coach, isn’t basketball all about the legs?” Well, yes and no. While a strong lower body is crucial (as we covered in our leg day workout), don’t sleep on upper body strength. A powerful upper body helps with everything from boxing out for rebounds to maintaining control while driving through traffic. Plus, it can give your shot that extra oomph when you’re fading away with a defender in your face. Click here to learn why you should be lifting weights in high school.
The Lingo: Reps, Sets, and Supersets
Before we jump into the iron jungle, let’s review some key terms:
- Reps: Short for repetitions, it’s the number of times you perform an exercise in a set.
- Sets: A group of reps performed without resting.
- Superset: Two exercises performed back-to-back with minimal rest between them. It’s like a one-two punch for your muscles!
The Rep Range Rollercoaster
Here’s a pro tip: keep your muscles guessing by changing your rep range each month. We’re talking 8 reps one month, then 10, then 12, then 15. This variety prevents plateaus and keeps your gains coming. For this workout, we’re sticking to 3 sets for each exercise.
The Art of the Negative
In weight lifting, we talk about two phases: the push (or positive) and the pull (or negative). The negative is when you’re lowering the weight, and here’s a pro tip: slow it down. We’re talking a 3-second descent. Then, when you push the weight back up, explode like you’re trying to dunk on your rival team’s center.
The Warm-Up: Dead Milling
First things first, we’re kicking off with 5 minutes of dead milling. No, that’s not a typo—we’re walking backwards on a turned-off treadmill. This little trick is courtesy of the Knees Over Toes Guy on YouTube (seriously, check him out). It warms up your calves, engages your quads, and gets your heart pumping and helps protect your knees. Push with your toes and keep a steady pace. After 5 minutes, you should be feeling toasty and ready to roll.
The Workout: Push and Pull for Peak Performance
Our upper body workout follows the push-pull principle. We’re working opposing muscle groups to ensure balanced development. It’s like yin and yang, but for your muscles.
1. Lat Pulldowns/Pull-ups & Push-ups
Superset: 3 sets of 8-15 reps each
Start with lat pulldowns, pull-ups, or assisted pull-ups, depending on your strength level. Immediately follow with 10-15 push-ups.
Coach’s Tip: If you can do more than 15 pull-ups, start adding weight. You’re a beast!
Superset with wide hand placement push-ups to get our chest warmed up.
2. Dumbbell Bench Press & Dumbbell Rows
Superset: 3 sets of 8-15 reps each
Why dumbbells? They engage more stabilizer muscles and prevent one arm from doing more work than the other. No dumbbells? A barbell or machine will do, but be careful not to bounce the bar off your chest—we’re building muscle, not testing springiness!
Coach’s Tip: Slow and controlled on the way down, explosive on the way up. It’s like your shot—smooth release, quick follow-through.
Superset that with dumbbell rows. If you don’t have dumbells, you can use a machine, as seen in the video.
3. Dumbbell Flat Bench Flys & Band Pulls
Superset: 3 sets of 8-15 reps each
Flys are great for building that chest definition.
Coach’s Tip: Focus on the stretch in your chest during flys, and squeeze your shoulder blades together on band pulls.
Pair them with band pulls to work those often-neglected upper back muscles. No bands at your gym? Grab some on Amazon—they’re cheap and versatile.
4. Curl to Arnold Press & Tib Raises
Superset: 3 sets of 8-15 reps each
First, you do a bicep curl and then an Arnold Press. The Arnold Press (named after, you guessed it, Arnold Schwarzenegger) is a shoulder press with a twist—literally. As you press up, rotate your palms from facing your body to facing forward. It’s like going from a defensive stance to shooting form in one smooth motion.
Coach’s Tip: Keep your core tight during the Arnold Press. It’s not just an arm exercise!
Supper set that with Tib raises from our leg day routine, as we can never do enough of those. 20 reps or until it burns!!!
Cool Down: The Lazy Stretching Routine
Don’t forget to cap off your workout with our patented Lazy Stretching Routine. Your muscles will thank you tomorrow!
Why This Matters: The Big Picture
Weight lifting isn’t just about looking good in your jersey. It’s about:
- Injury Prevention: Stronger muscles support your joints better, reducing the risk of injuries.
- Improved Performance: More power means higher jumps, faster cuts, and stronger finishes at the rim.
- Endurance: Strength training improves your stamina, keeping you strong in the fourth quarter when others are fading.
- Confidence: There’s something about getting stronger that just makes you feel more confident on the court.
Remember, consistency is key. Stick with this routine, push yourself (safely), and you’ll see improvements not just in your strength, but in your overall game. And remember, whether you’re lifting weights or lifting trophies, always lift with proper form.
Stay strong, stay hungry, and I’ll see you on the court!
