Weighted v ups 2 x 10 2 x 10 3 x 10 3 x 10 3 x 10

Weighted V-Ups 2 x 10 2 x 10 3 x 10 3 x 10 3 x 10
Russian Twist 2 x 10 2 x 10 3 x 10 3 x 10 3 x 10
Page 13

Week 1 to Week 5 …
Arms & Core
Exercises
Week 1
(Sets x
Reps)
Week 2
(Sets x
Reps)
Week 3
(Sets x
Reps)
Week 4
(Sets x
Reps)
Week 5
(Sets x
Reps)
Load (% of 1RM) - Intermediate 60% 60% 60% 60% 65%
Arms & Core …
Dumbell Shoulder Press 3 x 10 3 x 12 4 x 10 4 x 12 4 x 12
Front Raise 3 x 10 3 x 12 4 x 10 4 x 12 4 x 12
Lateral Raise 3 x 10 3 x 12 4 x 10 4 x 12 4 x 12
Hammer Curls 3 x 10 3 x 12 4 x 10 4 x 12 4 x 12
Wide Grip Barbell Curls 3 x 10 3 x 12 4 x 10 4 x 12 4 x 12
Skull-Crushers 3 x 10 3 x 12 4 x 10 4 x 12 4 x 12
Core …
Hanging Leg Raises 2 x 8 2 x 8 2 x 8 2 x 10 2 x 10
Weighted Crunches 2 x 8 2 x 8 2 x 8 2 x 10 2 x 10
Hip Thrusters 2 x 12 2 x 12 2 x 12 2 x 15 2 x 15
Trunk Rotation 2 x 10 2 x 10 2 x 10 2 x 12 2 x 12
Week 6 to Week 10 …
Arms & Core
Exercises
Week 6
(Sets x
Reps)
Week 7
(Sets x
Reps)
Week 8
(Sets x
Reps)
Week 9
(Sets x
Reps)
Week 10
(Sets x
Reps)
Load (% of 1RM) - Intermediate 65% 65% 70% 70% 70%
Arms & Core …
Arnold Press 4 x 12 4 x 12 5 x 10 5 x 10 5 x 10
Cable Front Raise 4 x 12 4 x 12 5 x 10 5 x 10 5 x 10
Cable Lateral Raise 4 x 12 4 x 12 5 x 10 5 x 10 5 x 10
Close Grip Barbell Curls 4 x 12 4 x 12 5 x 10 5 x 10 5 x 10
Rope Curls 4 x 12 4 x 12 5 x 10 5 x 10 5 x 10
Overhead Tricep Extension 4 x 12 5 x 10 5 x 10 5 x 10 5 x 10
Core …
Hanging Leg Raises 2 x 10 3 x 8 3 x 8 3 x 10 3 x 10
Weighted Crunches 2 x 10 3 x 8 3 x 8 3 x 10 3 x 10
Hip Thrusters 2 x 15 3 x 12 3 x 12 3 x 15 3 x 15
Trunk Rotation 2 x 12 3 x 10 3 x 10 3 x 12 3 x 12
Page 14

4.3. General Strength Phase
In the general strength phase, happening from May to July, the focus is to allow the body to slowly
adapt to the heavier loads which will be implemented in the power phase. It is important for an
athlete to take his or her time in this process / transition from the previous phase (hypertrophy)
because a sudden increase in loads will increase the risk of injuries which will restrict performance.
For a skill base sports like basketball, it also impedes training progress, causing potential bad
performance during the season.
Volume in the general strength phase are moderate to high, with rep ranges generally between 6 to 8
reps per set.
The focus of this phase would be to ease the body and central nervous system while priming the
athlete into lifting heavier loads. Despite seeming as though sets and reps are little, a strong muscle
base continues to develop.
The table below shoes the training parameters for the general strength phase:
As follows is the workouts for the next 10 weeks:
General Strength Phase …
Day Mon Tues Wed Thurs Fri Sat Sun
Workout
Chest &
Core
Back &
Arms
Rest
Shoulders &
Core
Legs & Core Rest Rest
General Strength Phase
Training Parameters
Duration 10 Weeks
Load (% of 1RM)
70 - 80 (Compound)
40 - 60 (Accessory)
Sets 3 - 5
Repetitions 6 - 8
Tempo Slow (4010)
Rest Period 2 - 3 mins
Week 1 to Week 5 …
Chest & Core Exercises
Exercises
Week 1
(Sets x
Reps)
Week 2
(Sets x
Reps)
Week 3
(Sets x
Reps)
Week 4
(Sets x
Reps)
Week 5
(Sets x
Reps)
Load (% of 1RM) - Intermediate 70% 70% 70% 70% 75%
Chest …
Incline Barbell Press 3 x 6 3 x 6 3 x 6 3 x 8 3 x 8
Flat Barbell Press 3 x 6 3 x 6 3 x 6 3 x 8 3 x 8
Flat Dumbbell Press 3 x 6 3 x 6 3 x 6 3 x 8 3 x 8
Flat Cable Flyes 3 x 8 3 x 8 3 x 8 3 x 10