Basketball Training Workout by Dave Lemanczyk, Professional Trainer

Basketball Team Test

2009-07-13T10:28:00.002-04:00

A good test for a player is to;

1. Run 3 miles under 25 minutes
2. Sprint 10, 100 yard sprints under 10 minutes directly after

Jumping Programs

2009-07-07T15:38:00.002-04:00

If you type in "jumping programs" in Google, you'll probably find over a million choices. How does anyone know which source is credible when they are seeking increased jumping?...

The old school way of doing things was doing things. The best way to improve jumping is to learn how to jump. This can be done by simply understanding how to develop momentum for the jump. In itself, this might be the most underated aspect of jump training; momentum rebound.

Momentum rebound is when you take a small jump before a big jump. You are giving momentum into the ground, taking it back, and exploding off the ground. Sometimes people go right into the jumping instead of understand the minor footwork details of momentum rebounds. Watch a basketball game and you'll see that little jump then the H U G E DUNK!

Afer that aspect of the training is understood, more doing is put into place. At the end of your daily skills take 10 maximum jumps at a backboardwith water on your hands. Take 3 steps for each jump. Do this drill every third day and increase 1 jump each time.

Basketball Strength - What is it?

2009-07-06T13:14:00.003-04:00

Basketball Strength is a company founded on improving the specific training for athletes in the sport of basketball. Because our exercises, methods, training courses, and programs offer so much diversity in the ways of physicality coaches/players of all sports use us.

There is Basketball Strength Volume I which is the introductory course. This includes a Book, accomodating DVD, and Audio material that adds dimensions into creating a winner with training.

There is also Basketball Strength Volume II which the progression from the original training course. This course contains every pertinent piece of useful information needed to breed athletes. It is not overloaded with busy nonsense rather hard hitting useful information easy to use. This product is a Book only at 204 pages.

We also provide individual training consultations for individuals, teams, and organizations. Please use our contact information to book us at your camp for a lecture, demonstration, and possible instruction of Basketball Strength.

Defensive Slides - It's not a race!

2009-07-06T12:55:00.003-04:00

I have seen it too many times; a coach asking his team to slide defensively from sideline to sideline on a basketball court as fast as they can. The problem is not with the command but rather there is always a few athletes not doing it right.

A defensive slide must be done perfect, smooth, and with coordination in mind. A good offensive player will make the defensive player change direction. This means the defensive player must be able to demonstrate the drop step to accomodate the move. If a defensive player has to drop step more than once the advantage automatically goes to the offensive player. This is why it is so critical to be able to change direction quickly and efficiently as a ball handler.

In Basketball Strength Volume II, there is a complete chapter designed around lateral movement. In essence, this defensive movement has developed into a training course. Imagine doing a slow and deliberate defensive slide while pressing a sandbag in multiple directions. Just think about the amount of coordination, toughness, and muscular endurance to be able to do that for a fifty to one hundred repetitions?

This is how lateral training should be done for basketball players and any athlete that needs side to side movement to improve.
Volume II Book for $24.99

The way

2009-07-05T14:44:00.002-04:00

Many people have their own way of doing things based on what they have learned then processed. It amazes me how simple our human action really is. Very little of what is known is truly unique or completely independent. Take me for example; I developed training systems since others lacked the optimal components and exercise executions. In a sense, I took things that were okay and made them incredible.

Is my way they only way? Obviously not but I am only concerned with balancing a body, making athletes strong on their feet, mentally unbreakable, and physically durable. Never a need for anything that doesn't directly transfer over to my clients need.

Sprinting & Long Distance Running

2009-06-30T06:59:00.004-04:00

Basketball players and athletes in general should perform both interval sprinting and long distance programs simultaneously. An easy way to understand that would be a 3 mile run followed by 10, 100 yard sprints. This is a great way to get athletes in the frame of mind for game fatigue. It's a perfect way to find out how much wind certain players will have under tremendous fatigue.

1. 3 Mile Run
2. 10, 100 yard sprints

Basketball Strength Volume II has detailed running programs for coaches and players.

Running Test

2009-06-29T10:02:00.002-04:00

A good test for a basketball player is to run a mile under 7 minutes. This should be done with room to spare so the 7 minutes is really a comfortable run. Do it.

Box Out Strength

2009-06-25T09:14:00.002-04:00

Boxing out is a lost art in some of the basketball I watch. It seems like the shot goes up and everyone jumps for the rebound. The stat column has a rebound section but no box out section. My $ is on that being the sole purpose of the box out lax.

I can tell you from a developmental standpoint that a player who can box out is one that a coach will love especially one that does it on both ends. This'll make a player from ok to great in a hearbeat.

If you box out on every play, you can grab ten rebounds a game, no problem. Remember, if you can box out a jumper, he can't grab a rebound over you unless he fouls you. Late in the game, this equates to free throws. The game is easy!
Basketball Strength System HERE!

Hydration for Athletes

2009-06-23T11:23:00.000-04:00

If you have a minute...

The next time you run or workout, bring a banana and some water with you. That's all you need to satisfy your human requirement. Leave the sugar water alone.

Rainy Days

2009-06-18T13:47:00.002-04:00

A good way to train on a rainy day is to run in the rain. Get yourself some rain protective gear and jog for a minimum of 30 minutes. This serves to set a cardiovascular fitness base of which you build upon. Without it, there is no success. Get out there!

Calve Size

2009-06-14T09:45:00.002-04:00

Calve size does not equate to jumping ability. The explosive power it takes to jump is hidden within an athletes muscle, connective tissue, and joint leverage. Repetitious range of motion training works well to optimize leverages for jumping. Gadgets that promise calf size for jumping power are garbage.

Swamp lunges build vertical leaps.

Strength on Two Feet

2009-06-10T14:54:00.004-04:00

Being strong on two feet represents when a player has mastered using his bodyweight during game play. No matter what happens in a game situation, he will be able to navigate sucessfully give proper training and reflexes. This advanced level footwork is derived from basic locomotion. Basic locmotion refers to the skip, hop, jump, jog, gallop, etc... Once locomotion is mastered a player will be able to execute more basketball plays. Since the game is played with players crowded in small places this learned ability plays a crucial role.

The next step is to gain leverage on an opponent during game-play. This means obtaining a lower athletic position first and formost in the post. This leverage advantage will allow you to move a player with your leg then your body without fouling. Doing something like this while paying attention to the game is another. There is a lot of intensity involved in the post and especially during the all too common physical game. Using your legs to play post defense will not only give you better results but keep your fouls down.

The Workout

2009-06-01T14:32:00.003-04:00

When I designed Basketball Strength it wasn't by accident. Truth be told, there are a million ways to train but not all methods equate to the same results. Basketball Strength style training means 100% commitment and in turn you receive mastery of physical movement.

The advanced mover that is an elite basketball player has the fitness and agility to compete. By breaking down game movement itself I realized that traveling diagonal lunges were the most commonly used forms. I took that information then applied the concepts to develop the Swamp Lunge progressions. It is the basis of all athletic movement therefore it needs to be performed. Every workout you should be performing 100 strides (Swamp Lunges - Volume I)

Power Moves are the individual fundamentals that all players need with the basketball in hand. Instead of using a basketball, I advocate the usage of small canvas bags, sandbags, and even medicine balls. All individual moves without a dribble are progressively performed. Perform 100 shot fakes in perfect form using game-time intensity. (Power Moves - Volume II)

Even though the legs are still hammered from Swamp Lunges, you still have to go back at them. This time you will travel through a lateral plane of movement only. You will also begin in a low squat position and manintain this position while performing lateral lunges. Easily underestimated, this exercise is a destroyer. I recommend you do 30 strides (Lateral Lunges - Volume II)

The Wheel will take what energy you have left. Take a sandbag and rotate it clockwise/counterclockwise until muscular failure. Speed and efficiency are goals.
1:00 clockwise, 1:00 counterclockwise (Bonus Basketball Strength)

Enjoy it, a taste of Basketball Strength.

Basketball Strength Workout - Another Taste

2009-06-01T06:01:00.003-04:00

A lot of people out there write in requesting workout ideas by Basketball Strength. Of course, I am always willing to comply with a pertinent request however, a list of exercises is nothing compared to the real thing. If you're interested in the training, you owe it to yourself to pick up the full package. Both Volumes I & II together with everything is less than $70. That's just insane.

A workout I ran with an athlete this weekend;

5:00 Form Dynamics
100 Swamp Lunges
1:00 Power Presses
30 Lateral Lunges
2:00 Punch Grabs
200 yard Sled Drag
2:00 The Wheel

This workout is tops for developing mental toughness, heart, and physical conditioning that is unmatched in competition.
Basketball Strength Volume I & II

Basketball Camp Schedule

2009-05-27T18:40:00.001-04:00

I will be posting a schedule of the Basketball Camps I will be visiting within the week. Lots of folks in the NY area with be privy to the type of training that has been behind closed doors for too long. Stay tuned!

Basketball Strength Training Testimonial!

2009-05-25T18:12:00.004-04:00

A new Basketball Strength customer Tyler recently wrote in and said;

"Dave,

I have pasta in my diet quite often.. probably a weekly basis, sometimes more often. Peanut butter + jam sandwiches are quite a regular in my diet also. Is this Ok? I thought I've heard before that Hockey players have a lot of pasta for energy before a game or something. Is pasta or peanut butter good or okay for Basketball players? Is this stuff okay given that there's enough fruit and veggies in the diet also?

By the way, Love the video and the book It's Fantastic... and the best thing I've ever ordered. Thanks a lot! It's Great.

Sincerely,
Tyler

Thanx for writing in Tyler and also for supporting Basketball Strength. Your diet should be well rounded with a majority of your calories deriving from whole grains, fruits, vegetables, and a form of protien whether it's chicken, fish, pork, steak, tofu, etc...The most important factor to your diet is to know when to eat. As a basic rule, if you train, you need to eat. If you do not, drink water and wait until a piece of bread tastes like a steak to eat. This way you give the body what it needs instead of what you might want.

PB&J is a great calorie food when your training is insane. It's one of the main supplements out there that can become very unhealthy if abused. Be careful about using too much PB since it's heavily fatty. Go with a nice whole grain bread, slice up a banana and slab a little bit of PB on there. Grab yourself a glass of milk and you have yourself a cure for fatigue within the grains, potassium, vitamin D, and essential fats the nuts bring in.

Many endurance athletes choose to carb load which means to ingest large quantities of carbs prior to a game/meet, etc...This is safely done when an athlete already has a prerequisite level of body fat and has undergone years of successfull training. The weekend warrior will do this and get fat quick, trust me.

As a rule, all your portions should be the size of your fist. Eat when you're hungry! Thanks for the props Tyler, I know I have built Basketball Strength into a monster but only with the help of solid guys like you out there to support me. You can bet I will keep working hard to satisfy my customers the best way possible. Always write back with anything!

It's about time you got the Basketball Strength System if you haven't already.
Volume I & Volume II are the tickets to athletic domination! Both Volumes are 20% off!

Basketball Strength Volume I versus Volume II

2009-05-23T19:16:00.001-04:00

A few customers wrote in asking me which product would better fit their needs. My honest reaction was the same; each training system of Basketball Strength is purely progressive and work perfectly together. I always recommend Volume I first since it is the first. Volume II is the icing on the cake.

Put the two together and you have a recipe to build any endurance athlete.

Basketball Training Course by Basketball Strength

2009-05-10T10:04:00.003-04:00

Lean athletes need to train a little different than bigger and heavier athletes. For example a football offensive lineman needs to train a little different than his teammate the wide receiver. Both players have very different football responsibilties.

The lean athletes like the wide receiver, the running backs, the defensive backs, etc...need to train using Basketball Strength methods. These athletes are very similar to lean athletic players of all sports. This is a workout they should be using from start to finish for maximum gains.

1. All 5 Phases Form Dynamics VOLUME II
2. 100 yard Swamp Lunges VOLUME I
3. 100 yard Bear Crawl
4. 20 yard Lateral Lunges (10 left & 10 right) VOLUME II
5. 1 on 1 Power Moves VOLUME II
6. Up Strong (Basketball Strength Bonus Exercise from Video)
7. Fungo Pops VOLUME I
8. The Wheel (Basketball Strength Bonus Exercise from Video)

This workout kicks major tail! I run similar workouts with the athletes I currently work with. Please take note that my baseball and basketball players often train using a style like this. It suites their particular needs and often guys do throw up. The throw up because they demonstrate such a high level of intensity that their body shuts down. Pretty intense!

Lean athletes need movement training and specialized movements to keep
their body's fresh, fast, and repairing quickly. A major mistake would be for a lean athlete to start training like an offensive lineman. For example, a basketball player does not need to do 500 pound deadlifts like the lineman. Instead, look to supplement the need for lower back endurance with the double shoulder phase of the swamp lunge. Trust me on this one, put a 50 pound bag on both shoulders and that lower back will be destroyed after 100 strides.

Basketball Strength is the leader in functional fitness applications that make sense for the athletes that want to overacheive and stay healthy. There is a reason why we have sold products in ALL United States and several countries around the world. Maybe your testimonial will be next?The Basketball Strength Training Course

Basketball Strength Volume II...DAAAYUUUM!

2009-05-09T18:38:00.002-04:00

I have never seen such an explosion like Basketball Strength Volume II. This 204 page book tells all when it comes down to functional applied training for all sports. It took over 5 years to put together and now that it's done, the whole face of athletic training is going to blow up!

Pre-Order Basketball Strength Volume II - Introductory Sale!

2009-05-03T12:59:00.004-04:00

Basketball Strength Volume II is being delivered as you read this. I have had several requests from customers wishing to place their pre-order now. For all those customers, please click the link below. Although I haven't yet received the full stock shipment of this product it will arrive this business week. As always, Basketball Strength will ship your order immediately and handle it with care!

Basketball Strength Volume II on SALE NOW!

This 204 page blockbuster is jam packed with cardiovacular exercise schedules, lateral theorem of dynamic movement, 1 on 1 power moves, unique sport specific power training, and MUCH, MUCH MORE!

The first edition of Volume II will be gone before you know it! A special recession discout is in effect right now. Click the link above or below to order your copy today! Basketball Strength Volume II on SALE NOW!

Basketball Strength Testimonial - Coaches Testimonial

2009-04-27T22:05:00.002-04:00

Professional Basketball Strength Coach & Trainer Mike Mahon wrote us after he read, watched, and did Basketball Strength Volume I. Check it!

Hey Dave,

Its 1:37 am and I just got done training.

I actually implemented swamp lunges into my training for the first time. I noticed an increase in flexablity and stability in my hamstrings , hip rotators, and even in my feet and ankles.

I have to say it it is a great exercise. It was good to implement it and put it to the test. As far as the Volume 1 series:

I really like the swamp lunge progression. It is simple enough that if anyone takes the time to apply it , they can dramatically improve their strength, flexability, and mobility as a basketball player. I do believe that if an athlete specifically a basketball player learns how to develop full body control, and learns how to manipulate their body at different angles and achieve strength in these areas they can tap into their full potential.

I really think that your training system provides players a solid foundation that they can build upon their entire career.

Due to your recovery methods in the system it would be very hard for a player to overtrain and would always be exhibiting peak performance.

Another key area I liked that you focused on was the fact that athletes must judge their bodies by the quality of their movement and fluidity rather then how big their muscles are. I agree with this statement 100 percent.

I also liked your thoughts on recovery, I am familiar with the contrast method and feel that it really speeds up recovery. I will have to try your methodology of a full 30 minutes cold and hot. I have always flushed and cycled from hot to cold and will love to try your methodology on myself and others that I work with.

You had many good points in your series and I can't wait to see what you have up your sleeve in volume 2.

Like I told you on the phone I really love sand bags I am glad I added them to my tool box this summer, it is amazing on what they can do for an athletes hand strength and rotational power.

- Mike Mahon

Thanx again Mike!

College Coach Checklist - Basketball Strength Dave Lemanczyk

2009-04-24T19:50:00.001-04:00

The top things coaches look for are;

1. Willingness to go the extra mile ALL THE TIME!
2. Listen & follow directions ALL THE TIME!
3. Come into a season with fundamentals in tact!
4. Come into a season with Basketbal Strength!

Yea, there sure are a lot of "Basketball Trainers" out there but there's only ONE BASKETBALL STRENGTH. There's only one guy who promotes the level of intensity needed for REAL SUCCESS! I do it for the love baby and every single customer who has bought my product has succeeded beyond their own expectations. Thousands of people ain't wrong bro! Get your Basketball Strength HERE!

Kick-Ass Basketball Strength Testimonial

2009-04-22T06:16:00.001-04:00

"Hello Dave,

I just wanna to let u know. My teammate did ask me to help him to work basketball skills and conditioning. This early morning, at the gym. He fell in love with basketball strength and KEG CONDITIONING!!!!!!!!!! I gave him a simple workout. He did swarmp lunges, bear hug w/sandbag(60lbs) while sprint, push sandbag on towel on court, power press with 25lbs plate , fungo pops with 15lbs with gilman bag and 10mins jump rope. He did in least 30mins. He just out of breath!!!!

Guess what, he said to me" This is best workout in my whole life and better than any weightlifting program". He will cancel his memership with personal trainer and will join me. It was great feeling!! Thanks you for bring up your Basketball Strength.

- Edwin Eckles

Thank you Ed! It's guys like you that help to spread the word of Basketball Strength. Our training truly is superior to anything out there because it was made by an athlete, for an athlete. There's no 150 pound soaking wet guy over here with a pocket protector talking about science. Basketball Strength is the real deal when it comes down to training for athletics.

Get your Basketball Strength Now!

Basketball Strength Workout Testimonial by Division 1 Athlete

2009-04-19T15:42:00.001-04:00

A friend and customer of Basketball Strength wrote in yesterday about his current training. This is a creative guy who trains with an open mind and is a former division one pitcher. This is a very knowledgable athlete who knows the difference between REAL training and garbage.

He wrote;

Hey Dave

There's one I like to do at the courts near me... start out with 10 free throws, if I don't make at least 8 of 10 it's 10 pushups, then swamp lunges to the other free throw line while dribbling (dribble with the left while striding with the right then switch), 10 more free throws, repeat process. It's been a solid drill for me.

Charles"

You see that's the type of workout that can't and won't be done anywhere else! Basketball Strength teaches athletes how to develop their own training system based on their own individual sports. We breed athletes one at a time.

P.S. Thanx Charles for writing in! Keep your progress coming and if you are reading this wondering if you should get in on Basketball Strength...
GET IN THE GAME OR SIT THE BENCH!

What's the big deal with Basketball Strength? What is it anyway?

2009-04-19T15:31:00.003-04:00

The people that don't hear me usually have a ridiculous attitude towards anything new. This is mostly because they are afraid of change. Take a good look around at the people you know and I am sure you can fit the same principle of fearing the unknown as well.

When someone asks me what Basketball Strength is my answer is; I have developed a method of training to replace and surpass all other forms of physical training for athletes. I called it Basketball Strength because that is where I made my mark in professional athletics. This dynamic movement training allows athletes to train using methods of flexibility, strength, power, and endurance at the same time. No longer is it neccessary to do a hundred different exercises for the body. I narrowed it down to three.

Swamp Lunges
Power Presses
Fungo Pops

These three exercises have infinite variations as you will see. The swamp lunges are the basis of all lower body training for athletes. Anyone needing to improve balance, stability, coordination, movement, strength, power, endurance, toughness, speed, acceleration, or anything else you can think of will improve greatly if they do the swamp lunge the way I designed it. Remember, there is the right way and then the wrong!

The power press replaces the bench press forever. I have had my share of critics and they are silenced once they try it for themselves. The only people that don't agree with me are those fat and outta shape coaches who probably never lifted their fat a** off the couch to train in the first place.

The fungo pops done the way I teach them allow players to develop the type of hand toughness and speed of a professional fighter. Your hands will become harder, tougher, stronger, and be able to tear the ball out of anyones hands at anytime. This is no joke at all, trust me. In addition, your grip strength will fly off the charts. You will be able to protect yourself for the rest of your life.

So what is Basketball Strength?

It's understanding how to train and how not to train. It's knowing when is too much and doing just enough for progresss. It's agreeing to not train when your body is still very sore from a previous session. Those are the days when you will spend more time in warm baths taking care of yourself. This is the program that spells out everything you need to know to build yourself into an athletic machine for any sport, how to feed the machine so it works for you when you need it, and how to take care of it so it works for you for a long time. No other program is even close, no other program is even a challenge. It's only a matter of time before Basketball Strength completely dominates athletic training.

So that's the big deal with Basketball Strength!