Basketball Training with KG and Billups - 健身

http://tinyurl.com/4jzxed

2005年的文章,介紹KG和Billups,還有其他NBA球員的訓練師Joe Abunnasar所設計的
訓練系統,最大的特色就是結合了重量訓練和籃球技術,讓球員的技巧和力量能同時
進步並且相輔相成

文章有提到這個訓練系統的六項元素:
strength, performance, nutrition, corrective work/flexibility, on-court work
and recovery

這邊擷取非賽季時的力量訓練計畫(一週三天):
Days 1, 3

Upper Body Lifts

DB Chest Press 3 x 10
Seated Rows 3 x 10
Push-ups 3 x 15
Reverse Grip Pulldown 3 x 10
Seated Shoulder Press 3 x 10

Lower Body Lifts

Single-Leg DB Squat 3 x 10
Single-Leg Romanian Deadlift 3 x 10
Walking DB Lunge 3 x 10

Core

Physioball Weighted Sit-up 3 x 10
Single-Leg V-ups 3 x 10
Alternate Arm/Leg Supermans 3 x 10
Side Bridge 3 x 10

Day 2

Upper Body Lifts

Standing Single-Arm Cable Chest Press 3 x 10
Standing Single-Arm Cable Row 3 x 10
Single-Arm Lat Pulldown 3 x 10
Standing DB Press 3 x 10

Lower Body Lifts

Single-Leg Leg Press 3 x 10
Hamstring Physioball Roll-up 3 x 10
Physioball Bridge Holds With Weight 3 x 45 second hold

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這邊同時健身+打球的人應該不少吧,多少可以參考看看
不然看一下Billups練出來的身材也不錯

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