The Dallas Mavericks' strength and conditioning program consists of two mandatory lifts per week. Most of the players are able to work out three to four times a week depending on the team's game schedule.
Michael Finley works on the leg press under the direction of strength and conditioning coordinator Chad Lewis. |
Michael Finley and Juwan Howard train together in Chicago during the offseason and continue as workout partners during the season.
The following are two typical workouts that Mike and Juwan might perform during the season.
NOTE: This workout is designed for a professional basketball player. Please consult your physician before embarking upon any fitness regimen.
Lift #1:
Exercise | Details | Quotable |
Chest Press | (incline, decline or flat) 3-4 sets, 8-12 reps |
Finley: "As a leader of our team, I try to set an example by executing my workout program in the summer, which leads into our in-season workouts that help me through the 82-game season." |
Lat Pulldown | (various grips) 3 sets, 8-12 reps |
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Compound Shoulder Lift | (overhead press or high row) 3 sets, 8-12 reps |
Howard: "I enjoy variety in our workouts. That is what keeps strength training interesting and enjoyable." |
Row | (machine or dumbbell) 3 sets, 8-12reps |
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Tricep Extensions |
2 sets, 10reps | |
Biceps Curl | 2 sets, 10 reps |
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Lift #2:
Exercise | Details | Quotable |
Hamstring Curl | 2 sets, 15 reps | Howard: "If you do the same workouts over and over, they become boring and then it is easy to lose your enthusiasm for working out." |
Leg Extensions | (light weight for warmup) 2 sets, 15 reps |
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Two Compound Leg Lifts | (ex. squats and lunges, leg press and step-ups,
etc.) 3 sets, 8-12 reps |
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Calf Raises | 3-4 sets, 10-12 reps |
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Done daily:
Exercise | Details | Quotable |
Stretching | 15 minutes | |
Various Abdominal Exercises | 200-500 | Howard: "It's great to have someone to workout with. Teammates have a way of pushing each other to ensure you get the most out of your workout." |
Core Stabilization Exercises | 10-15 minutes |
Special thanks to Chad Lewis and Dawn Holgate for flexing their muscles to provide the Mavericks' workout regimen.