The Definitive 6-Week Guard Workout

By Alan Stein, CCS, CSCS, StrongerTeam.com

Here is a six-week training program for a point guard or 2-guard that emphasizes first-step speed and overall strength and explosiveness. Below is the weekly schedule, followed by the specific exercises that correspond with the schedule:

Monday: Upper Body Lift No. 1 and Conditioning
Tuesday: Agilities and Lower Body Lift No. 1
Wednesday: Off
Thursday: Upper Body Lift No. 2 and Conditioning
Friday: Agilities and Lower Body Lift No. 2

Strength Training

Sets: 1-2 sets per exercise
Reps: Reach muscular fatigue between 8-12 reps
Rest: Rest one or two minutes between exercises

Upper Body Workout No. 1

• Chest fly
• Bench press
• Pullover
• Pull-ups
• Lateral raise
• Shoulder press
• Rear delt raise
• Seated row
• Tricep extension
• Bicep curl

Upper Body Workout No. 2

• Pulldown
• Shoulder press
• High row
• Incline press
• Seated row
• Chest press
• Low row
• Decline press
• Upright row
• Dip

Lower Body Workout No. 1

• Squats
• Leg curl
• Walking lunge
• Hip adduction (groin)
• Lower back extension
• Calf raise
• Abs

Lower Body Workout No. 2

• Leg press
• Straight Leg deadlift
• Step-ups
• Hip abduction
• Wall sit
• Calf raise
• Abs