Husband, father and actor Duane Martin can be seen as himself on the hit “reality” show Real Husbands of Hollywood. After seeing him in a number of sitcomes and movies, you would think acting was his first love. But, the Brooklyn-born Martin played NCAA Division III basketball at NYU and was signed as an un-drafted free agent to a non-guaranteed contract in the NBA with the New York Knicks in 1989. However, he was soon cut and never actually played in the NBA. This led to him pursuing an acting career. Martin first made his TV appearance in the short-lived NBC comedy series Out All Night, and the rest is history. But Martin still stays in shape by playing basketball.
Basketball players train differently and have different goals. You don’t want a bodybuilder workout in which you are trying to deadlift 500 pounds. Your basketball workout plan should build the fast-twitch muscles you need to jump and sprint.
Below is a sample basketball workout plan that Duane or any avid basketball player can use to stay in shape. Adjust the sets and reps up or down for age or skill level differences.
Basketball Workout Plan
Monday – Chest/Triceps
Bench Press – 3×10
Incline Dumbbell Press – 2×10
Tricep Dips – 2×12
Tricep Pushdowns – 2×10
Burpee Push-Ups – 2×10
Tuesday – Legs/Abs
Squats – 3×12,10,8
Dumbbell Lunge – 3×2
Bounding – 3×10
Depth Jumps – 2×12
Jump Rope – 5×30-45 seconds
Plank – 2×60 seconds
Crunches – 2×30
Wednesday – Rest
Thursday – Back/Shoulders/Biceps
Pull-Ups – 3×8
Dumbbell Shoulder Press – 3×12
Cable Seated Row – 3×10
Dumbbell Front Shoulder Raise – 2×10
Dumbbell Lateral Shoulder Raise – 2×10
Bicep Curls – 3×10
Hammer Curls – 3×10
Friday – Legs/Abs
Knee Tucks – 2×20
Lunge Jumps – 3×12
Box Jumps – 3×8
Band Resisted Backboard Touches – 3×10
Speed Dribble with Harness – 3×15 seconds
Band Resisted Lay-Ups – 3×8
Perform each exercise as explosively as possible.
A couple of Duane’s on screen performances allowed him to marry both of his passion: basketball and acting in the films “White Men Can’t Jump” and “Above The Rim”. Both, box office hits that Duane says he’s “proud” of.
Duane Martin’s Hidden Talent
was originally published on
blackdoctor.org
