JuniorW323Assn8 copy.docx - ANNUAL TRAINING PLAN 1 Annual Training Plan Jonathan Muniz American Military University ANNUAL TRAINING PLAN 2 I will be

JuniorW323Assn8 copy.docx - ANNUAL TRAINING PLAN 1 Annual...

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ANNUAL TRAINING PLAN Annual Training Plan Jonathan Muniz American Military University 1
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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
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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
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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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