How to arrange basketball and strength training matches

Basketball and strength training can be scientifically combined, and it is recommended to schedule strength training on non match days or at least 6 hours apart from basketball training. Basketball belongs to high-intensity aerobic exercise, and strength training focuses on muscle strengthening. The combination of the two can enhance explosive power and endurance, but attention should be paid to avoiding excessive exercise that may cause muscle fatigue or injury.

Immediately engaging in heavy strength exercises after basketball training may affect athletic performance, as basketball consumes a large amount of glycogen and requires recovery time for muscle fiber micro injuries. It is recommended to perform dynamic warm-up and lightweight strength activation before basketball training, such as compound movements such as squats, jumps, lunges, etc; Moderate intensity strength training can be arranged within 48 hours after the competition, with a focus on strengthening core muscle groups and lower limb stability, such as hard pulling, hip bridge, etc., to help prevent sports injuries. The frequency of strength training should be controlled at 2-3 times a week, with a maximum duration of 60 minutes per session, to avoid overlapping with basketball game days. professional athletes often adopt a periodic training mode, focusing on strength reserve before the season and transitioning to maintenance training during the season. Amateur enthusiasts can schedule strength training in the morning and basketball training in the evening, utilizing the peak secretion of testosterone in the human body to enhance muscle building effects. It is recommended to rest for 24 hours before carrying out strength training after the middle and high intensity basketball match, during which the recovery can be accelerated through foam axis relaxation and protein supplement. Reasonable arrangement of diet and sleep is crucial for dual training. Timely supplement carbohydrates and high-quality protein after basketball training, and increase whey protein and branched chain amino acid intake after strength training. Ensure 7-8 hours of sleep daily to promote muscle repair, wear protective gear during training to prevent joint injuries, and regularly adjust plans for body fat percentage and muscle mass testing. If there is persistent fatigue or joint pain, reduce the load of strength training and consult a sports medicine specialist.