COMPLETE Home Strength Program for Basketball Players - FULL Workouts (No Equipment!)

What's up everybody? Coach Ethan here. Now, first things first, if you aren't in the weight room getting stronger, then you are not a serious basketball player. And that's a fact. Serious players understand that you need to have the skills on the court, but you also need to have the strength, the athleticism, the physicality to match the competition you're going to be playing against. If you aren't in the weight room, you're going to get left behind. Now obviously right now we can't get in the weight room. And that's alright. I'm going to give you guys a full body workout program that you guys are going to do three times a week. And you guys are going to start to see strength gains using just your body weight. You don't need any equipment, you're going to be able to do everything at home, but you're still going to reap all the benefits of getting those strength gains. The best part about these workouts is that it shouldn't take you longer than about 45 minutes. Like I said, it's going to be something you can do around the house, outside. And I'm going to go through everything with you. How this is going to work is going to be two different workouts. It's going to be workout A and workout B. I'm going to put a graphic up that's going to show this. But essentially workout A, you're going to do the first day, so maybe Monday, workout B, you're going to do the second day, maybe Wednesday and then you're going to go back to workout A on Friday, take the weekend off. Then the next week you're going to go to workout B and then workout A, then workout B, you're going to continue that cycle for as long as you need to. That way you're able to switch up the workouts. And because we're hitting different sorts of exercises in those workouts, you're going to get an all encompassing type of program that's really going to help you to improve your strength and athleticism. A big part of being able to compete at the highest level is, is being able to master physicality. That you see. That all starts with how committed you are to being strong, to getting stronger. It's very, very important. I'm telling you guys, do not miss out on this. Do not use this time as an excuse to not get stronger. You absolutely can. We're going to go through it right now. Let's hop into it. So let me explain this to you guys real quick. Throughout this program, we're going to be doing a bunch of supersets. So where you see how it says 1a and 1b and 2a and 2b, those are supersets right there. All that means is that you're going to do that first exercise. So, for example, the push up, you're going to do that. You're going to rest for 30 to 45 seconds, then you're going to do the pull ups. Then after you're done with pull ups, you're going to rest again, you're going to go back to push ups. Then you're going to rest, go back to pull ups. Then you're going to do that one more time. That would give you three sets, that's all you're going to do. And it's going to be like that for every single one of those supersets that you see on there. Let's get into it. All right, guys, first exercise, pushups. The classic make sure that you guys get that chest close to the ground as possible. If you guys struggle to do these, you can go on your knees and do them if you have to. But this is a great exercise to start off with. Let's get after it. Then we're going to come back with some pull ups. Now I actually have a pull up bar. You guys will see this later on. But I wanted to show you guys that there really are no excuses. I just went outside, found a tree branch. Make sure you guys pick one that isn't going to snap on you. This one was kind of on the edge, but there's really no excuses. You got to go out and find someplace. And for me, I had a tree in my front yard and that was enough for me. So pull ups, overhand grip. So now we're going to get into our pike push ups and it's a little bit different from the normal push up. As you can see, you're going to bring your feet in little bit closer to make a V shape almost. And you're going to take that slanted angle to the ground when you go down as opposed to going to straight down. And notice how when I go up, I'm taking that same angle backwards, right? So I'm almost pushing myself backwards when I go up. Okay, you want to make sure you do that. This is going to target your shoulders and your upper chest and you're really going to feel it. It's a lot tougher than it looks. To make it easier, you move your feet backwards and make it harder. You're going to move them Closer to you. Our next exercise is going to be the inverted row. And as you can see, I'm literally using a table right here. All I'm doing is I'm laying underneath the table with my feet straight out and I'm just grabbing the top and I'm pulling myself up to the table. Now, if this is too difficult, you can keep your feet planted and have your knees bent, but use whatever you have, guys, no excuses. Now we're getting into some leg exercises. We're going to go with these alternating side lunges. And make sure when you guys do these, you keep your weight on the back of your foot. You don't want to have your weight on your toes. And you're going to do your best to get as low as possible, really sink into that lunge. And we want to work all planes of motion. So we're going to work legs to the side and forward. So this is very, very important. Now we're going to get into some squat jumps. So as you see, I'm dipping down into a squat and I'm jumping up as explosively as possible. Really work on jumping as high as you can for these and landing soft, landing strong. Don't let your knees cave in. This is really where you want to develop that explosiveness. So now we're going to start with some core movements. We're going to start with knee tucks right here. As you see, my legs are going straight out and I'm bringing my knees into my chest. My upper body is also going backwards at the same time. These are tough, but if you need a little bit of help, you can put your arms on the ground, really push yourself and do your best with these. Our second core movement today is going to be crunches. So all we're doing here is lifting our shoulders off the ground. We're not trying to curl all the way in, we're really just trying to levitate our shoulders and upper back off the ground. So that's all I want you guys to focus on. Really activate that core. Alright, getting into workout B, going to start off with some diamond push ups. So this is going to target your triceps a little bit more. And so like, you know, like the name says, get those fingers into a diamond. You see my hands right there making sort of a diamond shape. And just normal push ups. Get that chest down to the ground again. If you need to, you can go on your knees and do these. But this is going to be a good way to start too. Really targeting those triceps and that Chest again. Now we're going to go with some chin ups. So the difference between these and pull ups is that chin ups, you're going to have an underhand grip, so your palms are going to be facing you and usually your hands are going to be a little bit closer in here. This is going to target those biceps a little bit more. Also still working that back, those lats. Great way to get started with workout B. Now we're going to go in with some shoulder rotations. So all you're going to do here is you're going to start from a plank position and you're going to rotate to a side and lift your body off the ground, putting your weight on that one arm, you're going to lift up that other arm and that's really going to help strengthen your shoulders. Now we're getting started with tricep extensions. So as you see here, you're going to find someone with a similar height. All you're going to do is put both hands on the couch and dip your head down and then use your triceps to really push and get yourself back to the starting position. Now we're going to get going with some reverse lunges. We're going to alternate which side we go to every time. Make sure you guys get that knee as low to the ground as you can. Again, keep that weight on that front foot. Keep it on the back part of your foot. Don't have it be on your toes. Really make sure you take a big step back and really get deep into that lunge. Now we're going to go with speed skaters, so all you're going to do is you're going to start on one leg and you're going to jump as far as you can to the side and on your opposite leg. This is really training your explosiveness again and make sure you're jumping as far as you can, really being explosive and landing nice and soft and under control every single time. Now we're going to hit our core again. We're going to start in a plank position with our arms fully extended and you're just going to bring that knee to your elbow and you're going to hold it, pause for half a second, then bring it back to the original spot and use the other leg. Really focus on keeping your core tight and even when you pick your leg up, don't allow yourself to drift or lean to that side. Alright? Really be strong, have a strong core here. And our last exercise is going to be the laying leg lift. So as you see, I've got my hands right up on my side and I'm just bringing my legs straight down, not allowing to touch the ground, then bringing them up nice and slow and under control. These are too difficult for you. You can also put your hands right under your butt to kind of prop yourself up and that's going to help you out a little bit. There's a nice burner to finish out this workout. We have a ton of time right now, a ton of time to be at home. So you guys really should be spending a little bit of time working on your strength because it'll start to add up and it's really going to pay off down the line. If you guys like this video, hit that like button and subscribe. Guys, go to my description right now. Click the top link to join our private basketball training group. Give you guys free workouts, personal coaching, and a ton of other stuff that you don't get anywhere else. Link is in my description below. 100% free. Hopefully I'll see you guys in there. Also, follow me on Instagram visiondrivenbasketball. Like I said, if you liked the video, hit that subscribe button. Click this little black button you see on the screen for me. Really appreciate it guys. And drop a comment for me. Let me know what you guys want to see next. This it, guys. Peace.