Beginners 3-day weight program

Most common mistakes that youth players make during strength training:

• Don’t track weight & reps of exercises, so this prevents progressive overload.

• Not consistent at lifting. Or start lifting too often (must be at least 1x per week with a max of 2 weeks off)

• Lift too much upper body, basketball is 80% legs

• Lift without progressing weights, need to be a tiny bit sore after a weight training workout (2 or 3 out of 10 in soreness)

• Don’t work on speed & power (fast/dynamic movements)

• Don’t communicate with coaches to get next progressions

• Don't eat enough (more on nutrition)