The Point Guard Off-Season Workout Plan [ARTICLE]

Basketball point guards are some of the best athletes in all sports. They possess incredible speed, quickness and jumping ability, yet they have the physical strength to battle with bigger and strong defenders. To improve at this position, you need to commit to a full-year training program that develops each of these aspects of athleticism. (See how Brandon Jennings gets better.)

Below you will find a complete off-season workout program for both high school and college point guards. The off-season is a time to learn fundamental skills, develop strength, increase muscle mass and start building power to lay a foundation for success on the court.

High School Off-Season Point Guard Workout

The high school basketball player's off-season runs from March through August. During this time, players should be training three times a week and performing two days of speed, agility and conditioning drills.

Monday

Hang Clean: 3x4-6 at 60-70% (above knees)
Back Squats: 3x12-15 at 60-70%
Romanian Deadlifts: 3x12-15
Bench Press: 3x12-15 at 60-70%
Bent-Over Rows: 3x12-15
Military Press: 3x12-15
Counter-Movement Jumps: 3x10 (stick each landing)

Tuesday

Standing Start Sprints: 3-5x20
Sprints: 1x20 yards, 1x40 yards, 1x60 yards, 1x100 yards, 1x60 yards, 1x40 yards, 1x20 yards
(rest for 3 times longer than it takes to complete each sprint)
Shuffle: 3-5x5 yards each direction
Backpedal: 3-5x5 yards

Wednesday

Push Jerk: 3x4-6 at 60-70%
Lunges: 3x12-15 each leg
Good Mornings: 3x12-15
Dips: 3xMax
Pull-Ups: 3xMax
Standing Long Jumps: 3x10

Thursday

Stick Drills: 1x3-5
Standing Start Sprints: 3-5x20 yards
Start and Stops: 3-5x5 yard sprint, stop and sprint
Shuffle, Turn and Sprint: 3-5x5+5 yards each direction

Friday

Hang Clean Pulls: 3x4-6 at 60-70% (above knees)
Front Squats: 3x6-8 at 60-70%
Reverse Hypers: 3x12-15
Dumbbell Bench Press: 3x12-15
Single-Arm Dumbbell Rows: 3x12-15
Superset: Biceps Curls: 3x12-15 each + Triceps Extensions: 3x12-15 each
Overhead Med Ball Throws: 3x10

Collegiate Off-Season Point Guard Workout

The off-season for college basketball players runs from April through August. Their program has some similarities to the high school program; however, the workouts are organized around four days of strength training and two days of speed, agility and conditioning work.

Monday

Back Squats: 3x6-10 at 80-90%
Romanian Deadlifts: 3x6-10
Bench Press: 3x6-10 at 80-90%
Bent-Over Rows: 3x6-10
Military Press: 3x6-10
Stick Drills: 1x3-5
Standing Sprints: 3-5x20 yards
Start and Stops: 3-5x5 yard sprint, stop and sprint
Shuffle, Turn and Sprint: 3-5x5 yards each direction

Tuesday

Hang Clean: 3x4-6 at 60-70% (above knees)
Push Jerk: 3x4-6 at 60-70%
Hang Clean Pulls: 3x4-6 at 60-70%
Counter-Movement Jumps: 3x10 (stick landing)

Thursday

Front Squats: 3x4-8 at 60-70%
Lunges: 3x12-15 each leg
Good Mornings: 3x12-15
Reverse Hypers: 3x15-20
Calf Raises: 3x15-20
Standing Long Jumps: 3x10
Sprints: 1x20 yards, 1x40 yards, 1x60 yards, 1x100 yards, 1x60 yards, 1x40 yards, 1x20 yards
(rest for 3 times longer than it takes to complete each sprint)