Compex Electrostimulation Training Program for Basketball

RECOMMENDED TRAINING PROGRAM FOR BASKETBALL

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 Resistance (Level 1)	Abs Upper Body Lower Body		Abs Upper Body Lower Body		Abs Upper Body Lower Body
Active Recovery	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body
Week 2 Strength (Level 1)	Abs Upper Body Lower Body		Abs Upper Body Lower Body		Abs Upper Body Lower Body
Active Recovery	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body
Week 3 Explosive Strength (Desired Level)	Abs Upper Body Lower Body		Abs Upper Body Lower Body		Abs Upper Body Lower Body
Active Recovery	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body

Muscles to target for Strength Training/Active Recovery

Upper Body: Upper and Lower Back, Abs, Triceps, Biceps and Traps

Lower Body: Quads, Hamstrings, and Calves

Strength training 3x a week
Start with Resistance Program week 1
Use the Strength Program week 2
Alternate the Resistance and Strength Programs thereafter
Increase level and intensity to your desired pace
Active Recovery should be used after every workout – particularly
after strenuous activity when muscles are ready to cramp.

The Resistance program targets both slow and fast twitch fibers (type 1 & 2)
The Strength programs target fast twitch fibers (type 2)

Upper / lower back

Abs

Triceps / Biceps

Quads

Hamstrings

Calves

Traps