Strength and Performance ProgramMen’s BasketballUniversity of DallasPHASE 1 (3 Weeks)By: Victor M Garate NASM CPT-PES, AED/CPR Certified, TRX CertifiedMain Goals: Recondition the body after the season. The first phase will mainly be focused on ridding the body of any muscle imbalances by working on core strength, conditioningand keeping the muscles and tendons in the body long and loose. This first phase will prime your body to enter Phase 2, in which you will begin to work on Overall Body strength. Think of your muscles like a rubber band: if it is too tight and thick, it will not be able to snap quickly w/ force. If it is a strong, flexible band, the snap will be quick w/ force. Strength, Flexibility and Mobility will equate to overall body explosiveness.Guidelines and Expectations: This program will work on eradicating muscle imbalances and increasing mobility while building a strong base of strength. The movements at a superficial glance, are very simple, however must be done correctly to ensure proper muscle activation andcorrect proprioception. The movements are implemented in a balanced way to make sure the body stays balanced and reduce overtraining one part of the body; which would further the possibility of injury.The body will not dramatically change in this program due to it focusing on performance rather than looks, however an increase in strength and mobility should be noticed 2-4 weeks into the program and ultimately should notice an increase in muscle and decrease in excess body fat.→ Overall, this first phase will set up a foundation for a further increase in explosion and strength. Everyone wants immediate results in strength and explosion. However, the body is like a house, if you do not build a strong foundation,the house will ultimately collapse onto itself. But, if you build a solid foundation you can build whatever you'd like atop the foundation.→ Every day there will be different exercises formatted in an “A1-B1” manner. If there is an “A1” and “A2”, these exercises will be done in SuperSet form, or back to
back. If there is an A1 and a B1 for example, complete the required sets in the A1 row before moving on to B1.