Here is a six-week training program for a point guard or 2-guard that emphasizes first-step speed and overall strength and explosiveness. Below is the weekly schedule, followed by the specific exercises that correspond with the schedule:
Monday: Upper Body Lift No. 1 and ConditioningTuesday: Agilities and Lower Body Lift No. 1
Wednesday: Off
Thursday: Upper Body Lift No. 2 and Conditioning
Friday: Agilities and Lower Body Lift No. 2
Strength Training
Sets: 1-2 sets per exerciseReps: Reach muscular fatigue between 8-12 reps
Rest: Rest one or two minutes between exercises
Upper Body Workout No. 1
- Chest fly
- Bench press
- Pullover
- Pull-ups
- Lateral raise
- Shoulder press
- Rear delt raise
- Seated row
- Tricep extension
- Bicep curl
Upper Body Workout No. 2
- Pulldown
- Shoulder press
- High row
- Incline press
- Seated row
- Chest press
- Low row
- Decline press
- Upright row
- Dip
Lower Body Workout No. 1
- Squats
- Leg curl
- Walking lunge
- Hip adduction (groin)
- Lower back extension
- Calf raise
- Abs
Lower Body Workout No. 2
- Leg press
- Straight Leg deadlift
- Step-ups
- Hip abduction
- Wall sit
- Calf raise
- Abs
- 1
- of
- 3
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