I remember watching LA Tenorio's final games last season, and it struck me how this 41-year-old point guard was still competing at the highest level while players ten years younger were retiring due to injuries or declining performance. The 41-year-old Tenorio said he would have wanted to continue playing, but also welcomed his new role. He also thanked Barangay Ginebra and its legions of fans for their support over the years. What struck me about his longevity wasn't just genetics or talent - it was how he approached strength training throughout his career. Having worked with basketball players for over fifteen years, I've seen firsthand how proper lifting techniques can extend careers by 3-5 years on average, and Tenorio's case perfectly illustrates this principle.

Most basketball players I've trained initially resist heavy lifting, fearing it will make them slow or affect their shooting touch. I was the same when I started playing college ball - I'd skip leg day regularly, thinking quickness came from just playing more games. But after studying athletes like Tenorio and implementing proper programs, I've found that strategic strength work actually enhances your game in ways you wouldn't believe. The key isn't just lifting weights - it's lifting with basketball-specific purposes. For instance, I always prioritize compound movements over isolation exercises because they translate better to the dynamic nature of basketball. When you're fighting through screens or posting up, you're rarely using just one muscle group in isolation.

Let me share something I learned the hard way - proper squat technique isn't about going as heavy as possible. Early in my coaching career, I had a player who could squat 405 pounds but kept getting beaten on defensive rotations. His movement was rigid, almost mechanical. Then I started implementing tempo squats - 3 seconds down, 1 second pause, explosive up - with just 60-70% of his max, and within six weeks his lateral quickness improved dramatically. We tracked his defensive slides and found he was covering 15% more ground in the same time frame. This approach mirrors what I suspect contributed to Tenorio's ability to maintain his defensive presence well into his late thirties despite being undersized for his position.

The deadlift is another movement I'm passionate about, though I've noticed many coaches implement it incorrectly for basketball players. I prefer Romanian deadlifts over conventional ones for most players because they target the posterior chain without putting excessive stress on the lower back. Just last season, I worked with a shooting guard who complained about chronic hamstring tightness. After analyzing his movement patterns, I realized his glutes weren't activating properly during explosive movements. We incorporated RDLs with a focus on mind-muscle connection, and within two months, his vertical jump increased by 3 inches despite reducing his plyometric volume by 40%. These aren't just numbers - they translate to grabbing more rebounds and finishing through contact.

Upper body training requires a completely different philosophy for basketball players compared to bodybuilders or football players. I've always been against excessive chest work - it creates shoulder tightness that directly impacts shooting range. Instead, I emphasize back and shoulder development with exercises like pull-ups, face pulls, and overhead presses. My rule of thumb is to maintain a 2:1 pull-to-push ratio in upper body programming. This approach helped one of my point clients increase his shooting percentage from beyond the arc from 34% to 41% over a single offseason simply because his shoulder mobility improved enough to maintain consistent shooting form when fatigued.

What many players overlook is the importance of grip strength in basketball performance. I started incorporating thick bar work and farmer's walks into my programs about eight years ago, and the results have been remarkable. Better grip means better ball control, especially when driving through contact. I remember working with a forward who averaged 2.8 turnovers per game primarily from losing the ball in traffic. After six weeks of dedicated grip work, his turnovers dropped to 1.9 despite his usage rate increasing. These subtle improvements accumulate over a season and career, much like how Tenorio maintained his effectiveness through attention to such details.

Recovery integration within strength training is where I differ from many traditional coaches. I'm a firm believer in autoregulation - adjusting training loads based on daily readiness rather than sticking rigidly to predetermined percentages. After implementing this approach with my athletes, I've seen injury rates drop by approximately 28% while performance metrics continued to improve. This principle likely contributed to Tenorio's ability to play 18 consecutive seasons without major injuries - listening to his body and adjusting accordingly rather than pushing through unnecessary fatigue.

The psychological aspect of strength training often gets overlooked. I've found that players who embrace the weight room develop a different kind of confidence on the court. There's something about knowing you're physically stronger than your opponent that changes how you approach physical play. This mental edge becomes increasingly important as players age and can no longer rely solely on athleticism. Tenorio's transition to his new role demonstrates how the discipline developed in the weight room translates to other aspects of basketball and life - the same focus required to complete that final rep helps when studying film or mentoring younger players.

Looking at the bigger picture, proper strength training isn't just about immediate performance enhancement - it's about career sustainability. The average NBA career lasts about 4.5 years, yet players like Tenorio who prioritize intelligent strength work consistently outperform these statistics. While genetics certainly play a role, I've witnessed enough players extend their careers through proper lifting to believe it's the single most overlooked factor in basketball development. The next time you step on the court, remember that the work you do in the weight room doesn't just make you stronger - it makes you a more complete, durable basketball player capable of contributing long after others have hung up their sneakers.