The Definitive 6-Week Guard Workout


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

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

Lower Body Workout No. 2

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

Page 1 of 3
1|2|3|next >
USA Basketball


Click here to sign up to receive the official USA Basketball newsletter!

Personalize your background


Which team would you consider the favorite to win the 2015 NBA Finals?

Show Results »