1-2

Focus on compound exercises: squats, deadlifts, bench presses

Interval training: sprint intervals, shuttle runs

Shooting form, ball handling drills, defensive footwork

3-4

Increase intensity with heavier weights, advanced variations

Agility drills: ladder drills, cone drills

Mid-range shooting, layups, defensive positioning drills

5-6

Specialize in specific muscle groups: legs, core, upper body

High-intensity interval training (HIIT)

Three-point shooting, free throw practice, dribbling techniques

7-8

Maintain strength gains, focus on explosiveness

Endurance workouts: longer runs, bike rides

Full-court scrimmages, game simulation, situational drills

Rest Days

• Schedule at least 2 rest days per week to allow for muscle recovery and prevent overtraining.

• Ensure adequate sleep (7-9 hours per night) to promote physical and mental recovery.

Stretching

• Perform dynamic stretching before workouts to improve flexibility and prepare muscles for activity.

• Incorporate static stretching after workouts to reduce muscle tension and enhance range of motion.

Foam Rolling

• Use foam rollers to apply pressure to specific muscle groups, releasing tightness and improving blood circulation.

• Focus on areas prone to tightness or soreness, such as calves, quadriceps, hamstrings, and upper back.

Hydration

• Drink at least 8-10 glasses of water per day to stay hydrated and support overall health.

• Consume electrolyte-rich beverages during intense training sessions to replenish lost fluids and minerals.

Balanced Diet

• Eat a balanced diet consisting of lean proteins (chicken, fish, tofu), complex carbohydrates (whole grains, fruits, vegetables), and healthy fats (avocado, nuts, olive oil).

• Include a variety of colorful fruits and vegetables to ensure intake of essential vitamins, minerals, and antioxidants.

Supplementation

• Consider taking protein supplements (whey, casein) post-workout to support muscle recovery and growth.

• Use electrolyte drinks or coconut water to replenish electrolytes lost through sweat during intense workouts.

• Consult with a registered dietitian or sports nutritionist for personalized supplementation recommendations based on individual needs.