Beginning Strength Training Work Out For Basketball

By TIM GROVER, CEO of A.T.T.A.C.K. ATHLETICS®, INC.

Jordan (Reuters)
Michael Jordan glides in for a layup. (Reuters)
The A.T.T.A.C.K.® customized Pre-Season program for Michael varies from year to year, depending upon the results of his Pre-Season Analysis.

The following is an excellent beginning strength training routine for Basketball, which will provide you with a great foundation for you to build upon. It may seem basic to you, but it trains the specific muscle groups used in playing Basketball. Following the four week program should produce great results in your game…

You should consult a physician before you begin any new nutrition, exercise or dietary supplement program.

Part I

4 Weeks

Do the following exercises 2-3 times per week. On each exercise, you should use a weight that is the maximum amount of weight at which you can still do the number of repetitions required with maximum effort. Very Important: Do not change the order of the exercises… 

Leg Press		1 Set	x	25-30 reps

Bench Press		1 Set	x	25-30 reps

Lat Pull-Down		1 Set	x	25-30 reps

Leg Curls		1 Set	x	25-30 reps

Bicep Curls		1 Set	x 	25-30 reps

Leg Extension		1 Set 	x	25-30 reps

Tricep Pull Downs	1 Set	x	25-30 reps

Stomach Crunches	1 Set	x	25-30 reps

This whole routine should take approximately 20-30 minutes. It covers all the basic muscle groups you will need to play & excel at Basketball.

Extremely Important Note: This Program is to be used in addition to your Basketball practice & court time… Your playing & court time should continue throughout your strength training cycles.

Trust me…It works…

The Jump-A.T.T.A.C.K.TM Program
to Increase Vertical Leap & Explosiveness

Every serious athlete wants to jump higher. The vertical jump has become a standard measure for athletic potential. Explosiveness is the other key to athletic performance. To increase your explosiveness, will allow you to play your sport on a higher and more powerful level.

Of course, adding 6 to 14 inches to your vertical jump does wonders for the formerly average basketball player at any level. The same goes for volleyball hitters, outfielders, wide receivers, defensive backs, soccer goal scorers, high jumpers, and even tennis players.

The Jump-A.T.T.A.C.K.™ Plan is a concise program rooted in exercise science. As importantly, Jump-A.T.T.A.C.K.™ is based on the unmatched professional training results of Tim Grover & A.T.T.A.C.K. Athletics, sports enhancement specialists.

Tim personally trains Michael Jordan and Scottie Pippen, among more than 20 NBA stars. The company motto is "Even the best athletes can get better"™ - and in this case, jump higher.

The Jump-A.T.T.A.C.K.™ Plan publication will be in print in early 1999, and distributed and available for sale internationally.

For more information, you can contact us at www.attackathletics.com.

In the upcoming weeks, look for exercise, health, and diet tips from Tim Grover, Michael Jordan's personal trainer.