ED 10 / ebc 2 - ST 10 / pc 2    Models of Strength Training Sessions

 


LECTURE

Ribera-Nebot, David (2005). Models of Strength Training Sessions.
International Basketball Clinic Vilnius. July 8-10th, 2005. Vilnius (Lithuania).
Lithuanian Basketball Coaches Association
Lithuanian Basketball Federation

 

 

MODELS OF STRENGTH TRAINING SESSIONS

David Ribera-Nebot
Barcelona University
Basketball Coach (Spanish basketball coaches association -superior coach since 1987-)
Physical conditioning coach of the Spanish under-20 basketball national team 2002


 

Introduction

It was an honour and a great experience to participate in this Lithuanian Basketball Clinic.
Thank you very much for your attention.
I strongly hope my lecture could provide you practical proposals for the basketball players you coach.
Feel free to contact me:  basketball@movementsciences.com

All the proposals are based on pratical theories learned from my best professor Francisco Seirul·lo Vargas.
In the following web page I present his publications on sport training: http://www.entrenamientodeportivo.org
There is already in English one of his articles on "Adjuvant Training".
Soon I will introduce one of his articles on strength training ("Strength training in handball") in which you will find the basics to construct different levels of specific strength exercises. 

In the following web page: http://www.humanmovement.com
you can find an article on a practical experiences of strength training ("Strength training of the Spanish basketball team fot the 6th European basketball championship for young men 2002").


 

Lecture Outline

I present a list of the main concepts in order to have a guide of  the examples showed in practice. Thus, every coach will be able to create his/her own practices.

 

  • Model for General Strength Training Session
    A circuit of 3-6 exercises is repeated 2-4 times.
    Each exercise consists of:
    1. Basic General Strength Exercise
    2. Applied Exercise
    3. Compensatory Exercise (adjuvant training)

    Practice example with 4 exercises:
    a) figthing strength (1,2,3)
    b) jumping strength (1,2,3)
    c) throwing strength (1,2,3)
    d) running strength (1,2,3)
    At the end: coordination skills (motor control with enphasis on kinestesic discrimination).

 

  • Model for Directed Strength Training Session
    A set of 2-4 areas are repeated 2-4 times.
    Each area consists of:
    1. Basic Directed Strength Exercise type a)
    2. Basic Directed Strength Exercise type b)
    3. Basic Directed Strength Exercise type c)
    4.
    Compensatory Exercise (adjuvant training)

    Practice example with 2 areas:
    A) 1.figthing, 2. jumping, 3.throwing, 4.adjuvant exercises
    B) 1.figthing, 2. short movement, 3.running, 4.adjuvant exercises

 

  • Model for Special Strength Training Session
    1-4 sequences are repeated 4-10 times.
    Each sequence consists of 4-8 basic special strength or speed exercises.
    At the end: adjuvant exercises.

    Practical example with 1 sequence:
    1. Fighting and short movement special strength exercise
    2. Figthing and short movement speed-coordination (light overload) -"cross the zone"
    3. Jumping special strength exercise and speed for rebounding
    4. Running special strength exercise and speed for changing direction
    5. Running special strength exercise and speed for dribbling zig-zag
    6. Speed-coordination for starting short movement (without and with dribbling)
    7. 1 on 1 (1/4 court)

 


  • Model of levels of strength training exercises used with the Spanish basketball team fot the 6th European basketball championship for young men 2002:

- Level 1-General Strength (General Strength 1-2): consisted of multi-jumps, multi-runs, multi-throws, multi-“fights” and multi-short movements exercises for all players with movement control emphasis.

PHOTO (Dani Pérez). Example of Fighting Strength (Level 1).

- Level 2-Directed Strength (Special Strength 1-2): consisted of exercises for running, fight, short movements and long pass; distinguishing between interior and exterior players (point guard-small forward and power forward-center); and with the emphasis on spacial-temporal factors. The strength tests are considered Level 2-Directed Strength.

PHOTO (Santi Abad & Dani Pérez). Example of Fighting Strength (Level 2).

- Level 3-Special Strength (Special Strength 3-4): consisted of a combination of 3-6 actions selected among running, fighting and short movement; distinguishing between interior and exterior players (point guard-small forward and power forward-center); and emphasizing on the decision making strategies and programming processes.

PHOTO (Santi Abad & Dani Pérez). Example of Fighting Strength (Level 3).

- Speed. Speed training could be considered Level 4-Competitive Strength and consisted of selected basketball actions (runs, short movements, starting movements, “fights”, “fight” plus another action, dribbling, jump plus tip and long-short pass) performed under cognitive and coordination variations. Speed practices were independent or a part of a strength practice.

 

 

 


 

© 2005 David Ribera-Nebot  ALL RIGHTS RESERVED

www.humanmovement.com

 


© 2003 movementsciences.org
© 2003 humanmovement.com