ANNUAL TRAINING PLAN
Annual Training Plan
Jonathan Muniz
American Military University
1
ANNUAL TRAINING PLAN
I will be training a 21-year-old College Sophomore entering his junior year of
college for his upcoming basketball season. I will be utilizing several resources that have
proven successful in both the collegiate and professional level. Below is a chart with the
Annual Training Plan.
The Annual Training Plan
SEPT
OC
T
NO
V
DE
C
JA
N
FE
B
MA
R
AP
R
MAY
JUN
E
JULY
AU
G
PRE
SEASON
IN SEASON
OFF-SEASON
I will begin with the off-season training program. This phase of the training plan
will last approximately 4 months, between the months of May and August. My goals for
the athlete during this off-season phase is to increase strength, size, power, speed, agility,
balance, mobility, and plyometric performance. Usually, the off-season, for those
seasoned professional players, consists of lighter workouts designed to keep the player
moving, working, and in shape. However, I will take this opportunity to develop this
young man into a more athletic well-rounded athlete in preparation for his goals, which is
to make it to the professional level.
We will begin every session with warm up and end with cool down exercises.
These exercises will consist of the Jump Rope, Speed Ladder, Back Extensions, Plate Sit-
ups, Squat Holds, Dynamic and Static stretching, Foam Rolling, Ankle Bands, and
Hurdle Drills.
2
ANNUAL TRAINING PLAN
We will kick off the off-season training with the following workout program.
Off-season 1: May – end of June:
Days
Exercises
Repetitions
Sets
1
Olympic Training
Power Snatch
4-6
3-5
Hang Clean
4-6
3-5
Clean Pulls
4-6
3-5
Power Clean
4-6
3-5
1 arm DB Rows
8-12
3-4
2
Max Strength
Back Squat
6-10
3-4
Deadlifts
6-10
3-4
Glute Ham Raises
6-10
3-4
Hanging Knee Ups
6-10
3-4
Plank
60 Seconds
3
BOSU Ball Sit-ups
20
3
3
Balance, Jump Training, Speed/Agility Training, and Skill Work
Skipping
60 seconds
3
Speed Ski Hops
60 seconds
3
Ice Skaters
60 seconds
3
Bounding
60 seconds
3
Lateral Bounding
60 seconds
3
Single-Leg Squat
10 each leg
3
Depth Jump to Long
Jump
10
3
Single-Leg Broad
Jump
10 yards each leg
3
Mobility Drills
10-15 minutes
1
Sprints
10 yards
5-10
Shuffle
5 yards each way
3
Backpedal
5 yards
3
Charge Down the
Court Drill
5-10
Pound and Snatch
1 minute
1
One hand moves
1 minute
1
Change of Direction
1 minute
1
Combo Moves
1 minute
1
4
Upper Body Building
3
ANNUAL TRAINING PLAN
Board Press
70% x 5
2
High Volume Chest,
Shoulder, Triceps
4-8-4
3-4
High Volume Lat
Pull Downs and
Rows
4-8-4
3-4
MB Pullovers
60 seconds
3
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- Fall '14
