Squats
Squats are an absolutely great exercise! They strengthen the quads, and if you get deep enough (with proper form), your hamstrings and glutes will get worked as well. It will also help strengthen your core. Before you graduate to some of the big-boy squat options (i.e. back squats, front squats), I suggest you start off with the goblet squat.
When the weight is held in front of your body, it automatically makes your core fire. This will make you more stable which will help you get deeper with your squat and help grove the proper squat pattern.
Rows
Rows are one of the best upper-body exercises. They strengthen your back, biceps, and gripping muscles. To improve your physique, strength, prevent injuries, and to improve performance, proper posture is very important. And rows are PERFECT to help getting you standing upright.
With as much time we spend these days slouched over in front of the computer and in front of the TV, rows become all the more beneficial. And for those of you that have earned the nickname, "Mr. Bench Press Guy," rows will help balance you out.
There are many row variations available: seated cable rows, dumbbell rows, TRX rows, and barbell rows are among the most common options. Use them all and be sure to keep your shoulders blade retracted (together) throughout the movement.
Program
In the offseason I suggest three full body workouts per week. For a basketball player, it would be tough to get more than three lifting sessions in per week. After all, you are going to need spend some of your time working on your handles, your pull-up jumper, and your distance shooting, right?
One more thing to remember, while the above exercises are great, they are not the end-all-be-all. Don't forget to include single leg exercises (lunge variations) and direct core work (ab wheel rollouts, reverse crunches, etc).
As an individual that is entering the intermediate level of your lifting career, I suggest that you rotate your set/rep scheme. Something like this:
Day 1
Four sets of 4-6 repetitions for each exercise on that given day.
Day 2
Three sets of 8-10 repetitions for each exercise on that given day.
Day 3
Four sets of 6-8 repetitions for each exercise on that given day.
The in-season program would be just maintenance. If you can get into the weight room two times per week, that would be great.
But for the offseason, if you can get in the weight room three times per week while getting stronger in all of the above lifts (with picture-perfect form), you'll be headed towards the next level on the court.
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