Calf Raises 3x25 Standing Long Jumps 3x10 Full court Sprints 4x back and forth

Calf raises 3x25 standing long jumps 3x10 full court

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Calf Raises: 3x25 Standing Long Jumps: 3x10 Full court Sprints 4x back and forth Planks 3x 1 min hold Week 21-27 Back Squats: 3x6-10 Barbell or dumbbell hang clean 3x6-10 Seated calf raises 3x25 Cable push pull 3x10-12 One arm cable raises each arm 2x10-12 Barbell or dumbbell push press Medicine ball standing twist with partner (6x15 repetitions fast, recover between sets) Box jump 3x10 Week 28-34 Superset: Pull-Ups - 3xMax + Incline Press - 3x12-15 Superset: Front Raises - 3x15-20 + Lateral Raises - 3x15-20 Superset: Lateral Raises - 3x15-20 + Rear Delt Raises - 3x15-20 Superset: Biceps Curls - 3x12-15 + Triceps Extension- 3x12-15 Pause Squats - 3x4-8 Lunges - 3x4-8 each leg Deadlifts (bar at knee height) - 3x4-8 OFF-SEASON The off-season represents a time to recover from the regular season as well as transition his mental state and physical state (Hooker,2012). For several weeks, I want the player to forget about basketball and do other things. The player will focus on rest and recovery to get his body back to 100%, especially if injuries have occurred. We don’t want him to take a complete break from his fitness, though, so this phase will incorporate light circuit training and gym work. His training will involve three days of strength training and two days of speed, agility and
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WEEK 4 ASSIGNMENT 5 conditioning work, with two days of rest. Several days a month will give the player a break from serious fitness and strength training Week 35-41 Bench Press - 4x8-12 Close-Grip Bench Press - 3x8-12 Bent-Over Rows - 3x8-12 Leg Curls - 3x15 Pull-Ups - 3x8-12 Military Press - 3x8-12 Romanian Deadlifts - 3x12-15 Planks 3x 1 min hold Week 42-52 Rest
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  • Fall '19
  • Physical exercise, Barbell, Weight training

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