COLLEGE BASKETBALL BODY Phase I

Name Bench Squat Rack Sumo Pullups BW Day 1 Day 2 Day 3 Day 4

1 2

Foam Roll x3:00/Wall Hip Flexor, Sumo Squat Stretch & Glute Stretch x20 sec ea Wall Ankle Triple x10+10+10 ea DYNAMIC

1 2

Foam Roll x3:00/Seated Band Chest Stretch x40 sec Seated Thoracic Series x10 ea/Side Lying Sleeper Stretch x15 sec ea DYNAMIC

1 2

Foam Roll x3:00/Wall Hip Flexor, Sumo Squat Stretch & Glute Stretch x20 sec ea 3 Way Toe Up Ankle Mobe x10+10+10 ea DYNAMIC

1 2

Foam Roll x3:00/Seated Band Chest Stretch x40 sec Seated Thoracic Series x10 ea/Side Lying Sleeper Stretch x15 sec ea DYNAMIC

Floor Core Forearm Bridge Side Bridge Glute Bridge Hold

Tempo

WEEK 1 x40 sec x40 sec ea x40 sec x10x5 sec

WEEK 2 x50 sec x50 sec ea x50 sec x12x5 sec

WEEK 3 x60 sec x60 sec ea x60 sec x14x5 sec

Floor Core Forearm Bridge Side Bridge Glute Bridge Hold

Tempo

WEEK 1 x40 sec x40 sec ea x40 sec x10x5 sec

WEEK 2 x50 sec x50 sec ea x50 sec x12x5 sec

WEEK 3 x60 sec x60 sec ea x60 sec x14x5 sec

Floor Core Forearm Bridge Side Bridge Glute Bridge Hold

Tempo

WEEK 1 x40 sec x40 sec ea x40 sec x10x5 sec

WEEK 2 x50 sec x50 sec ea x50 sec x12x5 sec

WEEK 3 x60 sec x60 sec ea x60 sec x14x5 sec

Floor Core Forearm Bridge Side Bridge Glute Bridge Hold

Tempo

WEEK 1 x40 sec x40 sec ea x40 sec x10x5 sec

WEEK 2 x50 sec x50 sec ea x50 sec x12x5 sec

WEEK 3 x60 sec x60 sec ea x60 sec x14x5 sec

Dead Bug - leg kick - hands at side

Dead Bug - leg kick - hands at side

Dead Bug - leg kick - hands at side

Dead Bug - leg kick - hands at side

4 a1 a2 5

CNS Activation Foot Fire Ankle Band Lateral Kicks 2x10 sec x15 ea 2x10 sec x20 ea x10 sec x25 ea

4 a1 a2 5
10 yds 10 yds 10 yds x1 ea x1 ea x1 ea 10 yds 10 yds 10 yds x1e a x1 ea x1 ea 10 yds 10 yds 10 yds x1 ea x1 ea x1 ea

CNS Activation MB Kneeling Chest Pass Side Lying T-Rotation with Roller 2x8 x10 ea 2x8 x10 ea x8 x10 ea

4 a1 a2 5
2x8 2x10 2x5 ea x10 ea 2x8 2x10 2x5 ea x10 ea x8 x10 x5 ea x10 ea

CNS Activation Foot Fire Ankle Band Lateral Kicks 2x10 sec x15 ea 2x10 sec x20 ea x10 sec x25 ea

4 a1 a2 5
x4 x2 ea x1 ea x6 x2 ea x1 ea x4 x1 ea x1 ea

CNS Activation MB Kneeling Chest Pass Side Lying T-Rotation with Roller 2x8 x10 ea 2x8 x10 ea x8 x10 ea

Linear Speed Pushup Starts Lean Fall Run Staggered Starts

Plyo/Pre-hab Work MB Throwdowns Wall Arm Press MB 1/2 Kneel Side Pass 1/2 Kneel PVC Dislocation

Lateral Speed Cone Drill #1 Pro Agility Shuffle Pro Agility

Plyo/Pre-hab Work MB Throwdowns Scap Pushup MB 1/2 Kneel Side Pass 1/2 Kneel PVC Dislocation 2x8 2x10 2x5 ea x10 ea 2x8 2x10 2x5 ea x10 ea x8 x10 x5 ea x10 ea

b1 b2 c1 c2 6

b1 b2 c1 c2 6

FULL REST B/W REPS!!!!

FULL REST B/W REPS!!!!

Conditioning - after Hill routine on Bike 20 min 25 min 30 min

Conditioning - after Stadiums or Hill Runs 4 sets of 1:30 min 5 sets of 1:30 min 6 sets of 1:30 min

6 b1 b2 c1 c2

Plyo/Pre-hab Work Staggered Posterior Reach 3 Way Box Jump 1 Leg Hurdle Hop w/ Stick 1 Leg 3 Way Squat Hold x4 ea x4 ea 2x5 ea x10 sec ea x4 ea x6 ea 2x5 ea x10 sec ea x4 ea x2 ea x5ea x10 sec ea

make sure resistance gets progressively harder

6 b1 b2

Plyo/Pre-hab Work Heiden w/ Stick Spider Lunge 1 Leg Lateral Hurdle Hop w/ Stick Wall Iso Dorsiflexion 2x10 2x8 2x6 ea x45 sec 2x10 2x8 2x6 ea x45 sec x10 x8 x6 ea x45 sec

Full Speed Do Not let yourself settlepush yourself

OR SLED DRAGGING 15 MIN 20 MIN 25 MIN

Rest 1:30 b/w

Ret 1:30 b/w

Rest 1:30 b/w

c1 c2

Continuous movement - use forward, backward and defensive slides

LOWER BODY -SPEED/POWER

BASE wt rep x5 x5 x5

LOAD-VOL wt rep x5 x5 x5 x5

LOAD-INT wt rep x4 x4 x4 wt rep

UPPER BODY - STRENGTH

BASE Tempo 2/1/x wt rep x8 x8 x8

LOAD-VOL wt rep x8 x8 x8 x8

LOAD-INT wt rep x6 x6 x6 x6 wt rep

LOWER BODY -STRENGTH

BASE Tempo 2/2/x wt rep x6 x6 x6

LOAD-VOL wt rep x6 x6 x6 x6

LOAD-INT wt rep x4 x4 x4 x4 wt rep

UPPER BODY - HYPERTROPHY

BASE wt rep x10 ea x10 ea x10 ea

LOAD-VOL wt rep x10 ea x10 ea x10 ea x10 ea

LOAD-INT wt rep x10 ea x10 ea x10 ea x10 ea x6 x6 x6 x6 x5 x5 x5 wt rep

7 A1

EXERCISE Rack Pull

Tempo x/1/1

7 A1

EXERCISE BB Bench Press

7 A1

EXERCISE Front Squat *pause for 2 at bottom

7 A1

EXERCISE 1 Arm DB Row to Hip

Tempo x/2/2

*tight back/squeeze bar

*accelerate the bar *stay tight/keep shoulders back

A2 A2 B1
Wall Hip Flexor Stretch Medium Grip Pull-ups x/0/4 x8 x7 x7 x9 x8 x7 x6 x(_____) x8 x8 normal tempo hold 2x20 sec ea 3x20 sec ea 3x20 sec ea

BB Incline Press

3/1/x

x8 x8

x8 x8 x8 x8

A2 B1

BB Corner Torso Twist No Rotation DB Incline Press

slow

3x12

3x16

3x20

A2 B1

3 Way Toe Up Ankle Mobe

slow

3x8 ea

3x8 ea

3x8 ea

x8

*palms away *tempos

2/2/x

x8 x8 x8

x10 x10 x10

x6 x6 x6

BB SLDL

2/0/x

x8 x8

x8 x8 x8 x8

x5 x5 x5

B1

Close-Grip Chin-ups

x/0/2

x(___) x(___) x(___)

x(____) x(____) x(____)

*at least 30 reps = goal 3 sets *palms towards you

*sit back/tight arch

x8

B2

Ball Leg Curl

x/2/2

x8 x8 x8

x10 x10 x10

x12 x12 x12

B2

1/2 Kneel 1 Arm Cable Row

X/2/2

x10 ea x10 ea x10 ea

x10 ea x10 ea x10 ea

x10 ea x10 ea

B2

Low to High Reverse Fly

x/2/1

x10 x10 x10

x12 x12 x12

x15 x15 x15

B2

DB Bench Press

3/1/x

x10 x10 x10

x10 x10 x10

x6 x6 x6

C1

Split Squat Hold

x3x10 sec ea x3x10 sec ea x3x10 sec ea

x4x10 sec ea x4x10 sec ea x4x10 sec ea

x6x5 sec ea x6x5 sec ea x6x5 sec ea

C1

Dips

3/1/x

x(___) x(___)

x(____) x(____)

x10 x10

C1

1 Leg Eccentric Squat

5/0/x

x4 ea x3 ea

x5 ea x4 ea

x6 ea x5 ea

C1

Pushups

3/2/x

x(____) x(____)

x(____) x(____)

x(____) x(____)

*hold for 10 at bottom (weeks 1 and 2) *hold for 5 at bottom (week 3)

*3 seconds down/pause for 1

*5 seconds down

C2 C2
Lying External Rotation slow x8 ea x8 ea x8 ea x10 ea x10 ea x10 ea x6x5 sec ea x6x5 sec ea x12 ea x12 ea x12 ea x7x5 sec ea x7x5 sec ea

Inverted Row

x/3/3

x(____) x(____)

x(____) x(____)

x(____) x(____)

C2

Inverted Row

x/2/4

x(___) x(___)

x(____) x(____)

x10 x10

C2

Lying External Rotation

slow

x8 ea x8 ea x8 ea

x10 ea x10 ea x10 ea x6x5 sec ea x6x5 sec ea

x12 ea x12 ea x12 ea x7x5 sec ea x7x5 sec ea

*underhand grip

*underhand grip

D1 D2

Lateral Raise Hold

hold

x40 sec x40 sec

x50 sec x50 sec x2 up/down x2 up/down

x60 sec x60 sec x2 up/down x2 up/down

D1

Tall Kneeling Belly Pushes

1/5/1

x5x5 sec ea x5x5 sec ea

D1 D2

Lateral Raise Hold

hold

x40 sec x40 sec

x50 sec x50 sec x2 up/down x2 up/down

x60 sec x60 sec x2 up/down x2 up/down

D1

Tall Kneeling Belly Pushes

1/5/1

x5x5 sec ea x5x5 sec ea

Wrist Roller

x2 up/down x2 up/down

Wrist Roller

x2 up/down x2 up/down

D2 E

Y's on Floor

hold

x30 sec x30 sec

x40 sec x40 sec

x50 sec x50 sec

D2 E

T's Hold on Floor

hold

x30 sec x30 sec

x40 sec x40 sec

x50 sec x50 sec

*hold for time

FINISHER 1 Leg Bench Squat Hold hold

FINISHER Pushup Hold x1:00 x1:00 x1:00 FINISHER Squat Hold

FINISHER Pushup Hold x1:00 x1:00 x1:00

x:30 sec ea

x1:00 ea

x1:00 ea

x1:30

x1:30

x1:00

8 Cooldown

8 Cooldown

8 Cooldown

8 Cooldown

You'll never have a shot at yesterday but you'll always have a shot at tomorrow.

COLLEGE BASKETBALL BODY Phase II

Name Bench Squat Rack Sumo Day 1 Pullups BW Day 2 Day 3 Day 4

1 2

Foam Roll x3:00/Wall Hip Flexor, Sumo Squat Stretch & Glute Stretch x20 sec ea Wall Ankle Triple x10+10+10 ea DYNAMIC

1 2

Foam Roll x3:00/Seated Band Chest Stretch x40 sec Seated Thoracic Series x10 ea/Side Lying Sleeper Stretch x15 sec ea DYNAMIC

1 2

Foam Roll x3:00/Wall Hip Flexor, Sumo Squat Stretch & Glute Stretch x20 sec ea 3 Way Toe Up Ankle Mobe x10+10+10 ea DYNAMIC

1 2

Foam Roll x3:00/Seated Band Chest Stretch x40 sec Seated Thoracic Series x10 ea/Side Lying Sleeper Stretch x15 sec ea DYNAMIC

Floor Core Forearm Bridge Side to Side Elbow Obliques Glute Bridge March

Tempo

WEEK 1 x40 sec x10 ea x10x5 sec x10x5 sec

WEEK 2 x50 sec x12 ea x12x5 sec x12x5 sec

WEEK 3 x60 sec x15 ea x14x5 sec x14x5 sec

WEEK 4 x60 sec x20 ea x14x5 sec x14x5 sec

Floor Core Forearm Bridge Side to Side Elbow Obliques Glute Bridge March

Tempo

WEEK 1 x40 sec x10 ea x10x5 sec x10x5 sec

WEEK 2 x50 sec x12 ea x12x5 sec x12x5 sec

WEEK 3 x60 sec x15 ea x14x5 sec x14x5 sec

WEEK 4 x60 sec x20 ea x14x5 sec x14x5 sec

Floor Core Forearm Bridge Side to Side Elbow Obliques Glute Bridge March

Tempo

WEEK 1 x40 sec x10 ea x10x5 sec x10x5 sec

WEEK 2 x50 sec x12 ea x12x5 sec x12x5 sec

WEEK 3 x60 sec x15 ea x14x5 sec x14x5 sec

WEEK 4 x60 sec x20 ea x14x5 sec x14x5 sec

Floor Core Forearm Bridge Side to Side Elbow Obliques Glute Bridge March

Tempo

WEEK 1 x40 sec x10 ea x10x5 sec x10x5 sec

WEEK 2 x50 sec x12 ea x12x5 sec x12x5 sec

WEEK 3 x60 sec x15 ea x14x5 sec x14x5 sec

WEEK 4 x60 sec x20 ea x14x5 sec x14x5 sec

Dead Bug - leg kick - hands overhead

Dead Bug - leg kick - hands overhead

Dead Bug - leg kick - hands overhead

Dead Bug - leg kick - hands overhead

4 a1 a2 5

CNS Activation Wide Outs Ankle Band Walks (L/R) 2x10 sec x10 yds ea 2x10 sec x10 yds ea x10 sec x10 yds ea x10 yds ea

4 a1 a2 5
10 yds 10 yds 10 yds x1 ea x1 ea x1 ea 10 yds 10 yds 10 yds x1 ea x1 ea x1 ea 10 yds 10 yds 10 yds x1 ea x1 ea x1 ea

CNS Activation 1/2 Kneel 1 Arm Chest Pass Quadraped T-Rotation 2x4 ea x8 ea 2x4 ea x8 ea x4 ea x8 ea x8 ea

4 a1 a2 5
2x4 ea 2x12 2x5 ea x15 2x4 ea 2x12 2x5 ea x15 2x4 ea 2x12 2x5 ea x15 x15 x12

CNS Activation Wide Outs Ankle Band Walks (L/R) 2x10 sec ea x10 yds ea 2x10 sec ea x10 yds ea x10 sec ea x10 yds ea x10 yds ea

4 a1 a2 5
x2 x2 x2 ea x1 ea x4 x4 x2 ea x1 ea x2 x2 x1 ea x1 ea

CNS Activation 1/2 Kneel 1 Arm Chest Pass Quadraped T-Rotation 2x4 ea x8 ea 2x4 ea x8 ea x4 ea x8 ea x8 ea

Linear Speed Resistive Runs Pushup Starts to Closeout Lean Fall Run to Closeout

Plyo/Pre-hab Work MB Throwdown w/ Stagger Wall Arm Press MB Standing Side Pass PVC Dislocation

Lateral Speed Cone Drill #1 Cone Drill #2 Pro Agility Shuffle Pro Agility

Plyo/Pre-hab Work MB Throwdown w/ Stagger Scap Pushups MB Standing Side Pass PVC Dislocation 2x4 ea 2x12 2x5 ea x15 2x4 ea 2x12 2x5 ea x15 2x4 ea 2x12 2x5 ea x15 x15 x12

b1 b2 c1 c2 6

b1 b2 c1 c2 6

FULL REST B/W REPS!!!!

FULL REST B/W REPS!!!!

Conditioning - after Stadiums or Hill Runs 4 sets of 2:00 Min 5 sets of 2:00 Min 6 sets of 20 Min 2:00 Min Steady State Cardio Rest 1:30 b/w Ret 1:30 b/w Rest 1:30 b/w Run/Elliptical Stairmaster/Bike x9 ea Conditioning - after Slideboard or Bike Sprints X12 X16 X20 20 Min Steady State Cardio X12 X16 X20 Run/Elliptical Stairmaster/Bike

6 b1 b2 c1 c2

Plyo/Pre-hab Work Split Squat Hold w/ Dislocation 2 to 1 Box Jump 1 Leg Mini Hudle Hop w/ Continuous 1 Leg 3 Way Balance Squats x4 ea x12 2x5 ea x9 ea x4 ea x16 2x5 ea x9 ea x4 ea x20 2x5 ea x9 ea x4 ea

Full Speed Do Not let yourself settlepush yourself

6 b1 b2 c1 c2

Plyo/Pre-hab Work Heidens Continuous Sumo Squat Stretch 1 Leg Lateral Hurdle Hop w/ Continuous Wall Iso Dorsiflexion 2x8 2x8 2x6 ea x60 sec 2x10 2x8 2x6 ea x60 sec 2x12 2x8 2x6 ea x60 sec x60 sec x8

:15-:45 OR TEMPO RUNS 100 YD - RUN @ 75%; RUN EVERY MINUTE NOT ALL OUT - RUN RELAXED

LOWER BODY -SPEED/POWER

BASE wt rep x4 x4 x4 x4

LOAD-VOL wt rep x4 x4 x4 x4 x4

LOAD-INT wt rep x3 x3 x3 x3 x3

UNLOAD wt rep x3 x3 x3

UPPER BODY - STRENGTH

BASE Tempo 1/0/X wt rep x6 x6 x6 x6

LOAD-VOL wt x6 x6 x6 x6 x6 x6

LOAD-INT wt rep x6 x6 x6 x6 x6

UNLOAD wt rep

LOWER BODY -STRENGTH

BASE Tempo 2/1/x wt rep x5 x5 x5 x5

LOAD-VOL wt rep x5 x5 x5 x5 x5

LOAD-INT wt rep x4 x4 x4 x4 x4

UNLOAD wt rep x5 x5 x5 light & fast

UPPER BODY - HYPERTROPHY

BASE wt rep x(____) x(____) x(____)

LOAD-VOL wt rep x(____) x(____) x(____)

LOAD-INT wt rep x8 x8 x8

UNLOAD wt BW BW BW rep x5 x5 x5

7 A1

EXERCISE Rack Pull

Tempo x/1/1

7 A1

EXERCISE Bench Press *squeeze bar

7 A1

EXERCISE Front Squat *pause for 1 at bottom

7 A1

EXERCISE Medium Grip Pullups

Tempo x/1/1

DB Bench Press x8 x8 x8

*at least total 30 reps

*explode up

light and fast 2x20 sec ea

A2

BB Incline Bench Press

2/0/x

x6 x6 x6

x6 x6 x6 x6

x5 x5 x5 x5 go lighter

x8 x8 x8

A2 B1

Wall Hip Flexor Stretch Med Grip Chinups

hold

3x20 sec ea

4x20 sec ea

4x20 sec ea

X/0/1

x3 x3 x3 BW x(____) BW

x3 x3 x3 x3 x(_____) x12 x12 x12

BW

x(_____) x3 x3

BW BW BW

x5 x5 x5

x6

*palms toward face *use weight if possible

A2 B1

BB Corner Torso Twist No Rotation - use weight Standing 1 Arm Row feet parallel

slow

3x12

3x16

3x20

3x20

A2 B1

3 Way Toe Up Ankle Mobe

slow

3x8 ea

3x8 ea

3x8 ea

3x8 ea

B1
x/2/2 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12

DB Bench Press

2/0/x

x8 x8 x8

x10 x10 x10

x7 x7 x7 go lighter

x8 x8 x8

2/1/x

x8 ea x8 ea x8 ea

x8 ea x8 ea x8 ea

x8 ea x8 ea x8 ea

x8 ea x8 ea x8 ea

Medium Reverse Fly

*squeeze shoulder blades back

B2

Ball Leg Curl w/ 1 Leg Eccentric

x/2/4

x10 x10 x10

x14 x14 x14

x8 x8 x8

B2 B1
DB Incline Press 2/1/x x8 x8 x8 x8 x(___) x(____) x(____) x5 x5 x5 x(____) x(____) x5 x5 x5 x10 x10

1 Arm DB Row to Hip

x/1/1

x8 ea x8 ea x8 ea

x8 ea x8 ea x8 ea

x8 ea x8 ea x8 ea

x8 ea x8 ea

*total reps/alternate legs

B2

DB 2 Arm 1 Leg SLDL

3/0/x

x8 ea x8 ea x8 ea

x8 ea x8 ea x8 ea

x6 ea x6 ea x6 ea go lighter

x6 ea x6 ea x6 ea

*tight back/sit back *reach up with back leg

C1

DB 1 Leg Bench Squat *3 sec down

3/0/x

x6 ea x6 ea x6 ea

x6 ea x6 ea x6 ea x12 ea x12 ea x12 ea

x6 ea x6 ea x6 ea x15 ea x15 ea x15 ea

BW BW

x6 ea x6 ea

x(___)

C1

Dips

2/1/x

x(___) x(___)

C1
x2 ea x2 ea

Pushups

2/1/x

x(____) x(____)

x(____) x(____)

x(____) x(____)

x8-10 x8-10

C1

1 Leg Eccentric Squat

10/0/x

x3 ea x2 ea

x3 ea x3 ea

x4 ea x4 ea

C2

Seated External Rotation

slow

x10 ea x10 ea x10 ea

x15 ea x15 ea

*10 seconds down

C1
slow x10 ea x10 ea x10 ea x12 ea x12 ea x12 ea x12 x12 x6x5 sec ea x6x5 sec ea x15 ea x15 ea x15 ea x15 x15 x7x5 sec ea x7x5 sec ea x15 x15 x8x5 sec ea D2 x8x5 sec ea x15 ea x15 ea

Inverted Row

x/5/2

x(____) x(____)

x(____) x(____)

x(____) x(____)

x5-8 x5-8

C2
x15 x15

Inverted Row

X/2/2

x(___) x(___)

x(____) x(____)

x(____) x(____)

x10 x10

C2

Seated External Rotation

*overhand grip

*overhand grip

D1

Y's on Bench

x/2/1

x10 x10

x12 x12

x15 x15

D1

DB Farmer's Walks

slow

x(___) x(___)

x(___) x(___)

x(___) x(___)

x(____) x(____)

D1

DB Farmer's Walks

slow

x(___) x(___)

x(___) x(___)

x(___) x(___)

x(____) x(____)

D1 D2

T's on Bench

x/2/1

x10 x10

Standing Belly Push

1/5/1

x5x5 sec ea x5x5 sec ea

Alt. Lateral Raise

x/2/2

x14 x14

x16 x16

x18 x18

x20 x20

D2 E

Standing Belly Push FINISHER 1 Leg Bench Squat Hold

1/5/1

x5x5 sec ea x5x5 sec ea

x6x5 sec ea x6x5 sec ea

x7x5 sec ea x7x5 sec ea

x8x5 sec ea x8x5 sec ea

D2

Alt. Lateral Raise

x/2/2

x14 x14

x16 x16

x18 x18

x20 x20

FINISHER Squat Hold x2:00 x2:00 x2:00

*both arms start up

*both arms start up

x1:00 ea x1:30 ea x1:30 ea

FINISHER Pushup Hold x1:30 x1:30 x1:30

FINISHER Pushup Hold x1:30 x1:30 x1:30

8 Cooldown

8 Cooldown

8 Cooldown

8 Cooldown

I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life like a champion.'
Muhammed Ali

COLLEGE BASKETBALL BODY Phase III

Name Bench Squat Rack Sumo Day 1 Pullups BW Day 2 Day 3 Day 4

1 2

Foam Roll x3:00/Wall Hip Flexor, Sumo Squat Stretch & Glute Stretch x20 sec ea Wall Ankle Triple x10+10+10 ea DYNAMIC

1 2

Foam Roll x3:00/Seated Band Chest Stretch x40 sec Seated Thoracic Series x10 ea/Side Lying Sleeper Stretch x15 sec ea DYNAMIC

1 2

Foam Roll x3:00/Wall Hip Flexor, Sumo Squat Stretch & Glute Stretch x20 sec ea 3 Way Toe Up Ankle Mobe x10+10+10 ea DYNAMIC

1 2

Foam Roll x3:00/Seated Band Chest Stretch x40 sec Seated Thoracic Series x10 ea/Side Lying Sleeper Stretch x15 sec ea DYNAMIC

Floor Core Forearm Bridge Circles Side Bridge w/ Butt Reach 1 Leg Glute Bridge Hold

Tempo

WEEK 1 x20 sec ea x12 ea x20 sec ea x12x5 sec

WEEK 2 x25 sec ea x15 ea x25 sec ea x14x5 sec

WEEK 3 x30 sec ea x20 ea x30 sec ea x16x5 sec

Floor Core Forearm Bridge Circles Side Bridge w/ Butt Reach 1 Leg Glute Bridge Hold

Tempo

WEEK 1 x20 sec ea x12 ea x20 sec ea x12x5 sec

WEEK 2 x25 sec ea x15 ea x25 sec ea x14x5 sec

WEEK 3 x30 sec ea x20 ea x30 sec ea x16x5 sec

Floor Core Forearm Bridge Circles Side Bridge w/ Butt Reach 1 Leg Glute Bridge Hold

Tempo

WEEK 1 x20 sec ea x12 ea x20 sec ea x12x5 sec

WEEK 2 x25 sec ea x15 ea x25 sec ea x14x5 sec

WEEK 3 x30 sec ea x20 ea x30 sec ea x16x5 sec

Floor Core Forearm Bridge Circles Side Bridge w/ Butt Reach 1 Leg Glute Bridge Hold

Tempo

WEEK 1 x20 sec ea x12 ea x20 sec ea x12x5 sec

WEEK 2 x25 sec ea x15 ea x25 sec ea x14x5 sec

WEEK 3 x30 sec ea x20 ea x30 sec ea x16x5 sec

Dead Bug - leg kick - same arm/leg kick

Dead Bug - leg kick - same arm/leg kick

Dead Bug - leg kick - same arm/leg kick

Dead Bug - leg kick - same arm/leg kick

4 a1 a2 5

CNS Activation Quick Line Hops F/B Ankle Band Walks (F/B) 2x10 sec x10 yds ea 2x10 sec x10 yds ea x10 sec x10 yds ea

4 a1 a2 5
10 yds 10 yds 10 yds 10 yds x1 ea x1 ea x1 ea x1 ea 10 yds 10 yds 10 yds 10 yds x1 ea x1 ea x1 ea x1 ea 10 yds 10 yds 10 yds x1 ea x1 ea x1 ea

CNS Activation Standing Chest Pass T Rotation From Toes 2x8 x6 ea 2x8 x6 ea 2x8 x6 ea

4 a1 a2 5
2x4 ea 2x15 2x4 ea x8 ea 2x4 ea 2x15 2x4 ea x8 ea x4 ea 2x15 x4 ea x8 ea

CNS Activation Quick Line Hops L/R Ankle Band Walks (F/B) 2x10 sec ea x30 sec ea 2x10 sec ea x30 sec ea x10 sec ea x30 sec ea

4 a1 a2 5
x2 x2 x2 x2 ea x1 ea x4 x4 x4 x2 ea x1 ea x1 x1 x1 x1 ea x1 ea

CNS Activation Standing Chest Pass T Rotation From Toes 2x8 x6 ea 2x8 x6 ea 2x8 x6 ea

Linear Speed Resistive Runs Pushup Starts to closeout Lean Fall Run to closeout Staggered Starts to closeout

Plyo/Pre-hab Work MB Throwdown w/ Step Wall Arm Press MB Side Pass against Wall Staggered PVC T-Rotation

Lateral Speed Cone Drill #1 Cone Drill #2 Cone Drill #3 Pro Agility Shuffle Pro Agility

Plyo/Pre-hab Work MB Throwdown w/ Step Scap Pushups MB Side Pass against Wall Staggered PVC T-Rotation Conditioning - after 6 lengths on the court (3 up/back) goal :33 Rest 1:30 4 lenths on the court (2 up/back) x5 x6 x6 x4 x5 x6 2x4 ea 2x15 2x8 x8 ea 2x4 ea 2x15 2x8 x8 ea x4 ea x15 x8 x8 ea

b1 b2 c1 c2 6

b1 b2 c1 c2 6

FULL REST B/W REPS!!!!

Conditioning - after Sled or Hill or Stadium Sprints :06 sprint x10 x12 x14

FULL REST B/W REPS!!!!

6 b1 b2 c1 c2 7 A1

Plyo/Pre-hab Work Split Squat Hold with Tricep Stretch/Side Bend 4 Way Altitude Drops 1 Leg 3 Way Box Jump 1 Leg 3 Way MB Reach and Press LOWER BODY -SPEED/POWER EXERCISE Rack Pull Tempo x/1/1 wt rep x3 x3 x3 x3 wt rep x3 x3 x3 x3 x3 wt rep x2 x2 x2 x2 wt rep x4 ea x4 ea 2x3 ea x9 ea x4 ea x6 ea 2x4 ea x9 ea x4 ea x3 ea x2 ea x9 ea

:54 rest USE 60-70% BW FOR SLED LOAD Finish with 10 yd Sprint on flat ground full rest b/w reps UPPER BODY - STRENGTH x4 x4 x4

6 b1 b2 c1 c2
Tempo 2/0/X wt rep x5 x4 x4 x4 x4 wt rep x5 x4 x4 x4 x4 x4 wt rep x5 x4 x4 x4 x4 x4 wt rep

Plyo/Pre-hab Work Double Heidens w/ Stick Sumo Squat Stretch - no hands 1 Leg Zig Zag Hurdle Hop w/ Stick 1 Leg Wall Iso Dorsiflexion LOWER BODY -STRENGTH 2x10 2x8 2x6 ea x30 sec ea 2x10 2x8 2x6 ea x30 sec ea x10 x8 x6 ea x30 sec ea

goal : 22 Rest 1:00 OR TEMPO RUNS 100 YD - RUN @ 75%; RUN EVERY 45 SECONDS NOT ALL OUT - RUN RELAXED UPPER BODY - HYPERTROPHY Tempo 2/0/x wt rep x4 x4 x4 x4 wt rep x4 x4 x4 x4 x4 wt rep x3 x3 x3 x3 x3 wt rep X12 x14 x16

7 A1

EXERCISE BB Bench Press

7 A1

EXERCISE Front Squat

7 A1

EXERCISE BB Incline Press

Tempo 2/0/X

wt

rep x5 x5 x5

wt

rep x5 x5 x5 x5

wt

rep x4 x4 x4 x4

wt

rep

A2 B1

Wall Hip Flexor Stretch Wide Grip Pullups

hold

3x20 sec ea

4x20 sec ea

3x20 sec ea

A2

Medium P-Grip Pull-ups

x/0/1

x(___) x(___) x(___)

x(___) x(___) x(___)

BW BW BW

x5 x5 x5

x/0/10

x4 x3 x3

x5 x4 x4 x3

x(____) x5 x5 normal tempo

*palms face each other

A2 B1

BB Corner Torso Twists With Rotation Standing 1 Arm Row feet staggered

fast

3x12

3x16

3x20

3x12

*at least 30 reps

*10 seconds down *palms away

A2
X/1/2 x10 ea x10 ea x10 ea x10 ea x10 ea x10 ea x16 x16 x16 x12 x12 x12 x10 ea x10 ea

3 Way Toe Up Ankle Mobe

slow

3x8 ea

3x8 ea

3x8 ea

B1

DB Pushup Row *total reps

x/1/1

x14 x14 x14

x14 x14 x14 x14 x14 x14 x(____) x(____)

x14 x14 x14 x10 x10 x10 x(____) x(____)

B1

High to Low Reverse Fly

x/1/2

x10 ea x10 ea x10 ea

x10 ea x10 ea x10 ea

x10 ea x10 ea x10 ea

B2

Ball 1 Leg Curl

x/2/2

x5 ea x5 ea x5 ea

x8 ea x8 ea x8 ea x14 x14 x14 x18 ea x18 ea x18 ea

x10 ea x10 ea

B2

Alt. DB Bench Press

2/0/x

x14 x14 x14

B1

DB Alt. Incline Press

2/0/x

x16 x16 x16

*both arms start up

C1

DB Lateral Squat *3 down/3 hold

3/3/x

x10 x10 x10

x8 x8 x8 x20 ea x20 ea x20 ea

*both arms start up *total reps

B2

DB 1 Arm 1 Leg SLDL

2/0/X

x6 ea x6 ea x6 ea

x6 ea x6 ea x6 ea x5 ea x5 ea x18 ea x18 ea

x4 ea x4 ea x4 ea x5 ea x5 ea x20 ea x20 ea

C1

Pushups feet up on bench

2/2/x

x(____) x(____)

*total reps/alternate sides

C1

Dips

2/1/x

x(____) x(____)

x(____) x(____)

x(____) x(____)

C2

Lying External Rotation

slow

x15 ea x15 ea x15 ea

*use weight if possible

C1 C2

1 Leg Squat on Box

2/0/x

x5 ea x5 ea

C2

1 Leg Inverted Row *underhand grip

X/1/2

x6 ea x5 ea

x7 ea x6 ea

x8 ea x7 ea

C2

1 Leg Inverted Row

X/1/2

x6 ea x5 ea

x7 ea x6 ea

x8 ea x7 ea

Lying External Rotation

slow

x15 ea x15 ea

*underhand grip

D1

Y's/T's/W's on Floor

x/2/1

x8 ea x8 ea

x10 ea x10 ea

x12 ea x12 ea

D1 D1 D2
1 Leg Shoulder Alt. Lateral Raises Plate Pinch x/2/2 x8 ea x8 ea x(____) x(____) x10 ea x10 ea x(____) x(____) x12 ea x12 ea x(____) x(____)

1 Leg Shoulder Alt. Lateral Raises

x/2/2

x8 ea x8 ea

x10 ea x10 ea

x12 ea x12 ea

D1

Y's/T's/W's on Floor

x/2/1

x8 ea x8 ea

x10 ea x10 ea

x12 ea x12 ea

*hold each for 2 sec

*hold each for 2 sec

D2 E

Tall Kneeling Chop FINISHER 1 Leg Bench Squat Hold

slow

x8 ea x8 ea

x8 ea x8 ea

x8 ea x8 ea

10's flat sides out

D2 E

Tall Kneeling Lift

slow

x8 ea x8 ea

x8 ea x8 ea

x8 ea x8 ea

D2 E

Plate Pinch

x(____) x(____)

x(____) x(____)

x(____) x(____)

10's flat sides out

FINISHER Pushup Hold

E
x2:00 ea x2:00 ea x2:00 ea

FINISHER Pushup Hold x2:00 x2:00 x2:00

FINISHER Squat Hold x3:00 x3:00 x3:00

x2:00

x2:00

x2:00

8 Cooldown

8 Cooldown

8 Cooldown

8 Cooldown

Act the way you'd like to be and soon you'll be the way you act.

College Basketball Body Phase IV

Name Bench Squat Rack Sumo Day 1 Pullups BW Day 2 Day 3 Day 4

1 2

Foam Roll x3:00/Wall Hip Flexor, Sumo Squat Stretch & Glute Stretch x20 sec ea Wall Ankle Triple x10+10+10 ea DYNAMIC

1 2

Foam Roll x3:00/Seated Band Chest Stretch x40 sec Seated Thoracic Series x10 ea/Side Lying Sleeper Stretch x15 sec ea DYNAMIC

1 2

Foam Roll x3:00/Wall Hip Flexor, Sumo Squat Stretch & Glute Stretch x20 sec ea 3 Way Toe Up Ankle Mobe x10+10+10 ea DYNAMIC

1 2

Foam Roll x3:00/Seated Band Chest Stretch x40 sec Seated Thoracic Series x10 ea/Side Lying Sleeper Stretch x15 sec ea DYNAMIC

Floor Core

Tempo

WEEK 1 x8x5 sec x8x5 sec ea x6x5 sec ea x4 ea

WEEK 2 x10x5 sec x10x5 sec ea x7x5 sec ea x5 ea

WEEK 3 x12x5 sec x12x5 sec ea x8x5 sec ea x6 ea

WEEK 4 x12x5 sec x12x5 sec ea x8x5 sec ea x6 ea

Ball Core

Tempo

WEEK 1 x8x5 sec x8x5 sec ea x6x5 sec ea x4 ea

WEEK 2 x10x5 sec x10x5 sec ea x7x5 sec ea x5 ea

WEEK 3 x12x5 sec x12x5 sec ea x8x5 sec ea x6 ea

WEEK 4 x12x5 sec x12x5 sec ea x8x5 sec ea x6 ea

Floor Core

Tempo

WEEK 1 x8x5 sec x8x5 sec ea x6x5 sec ea x4 ea

WEEK 2 x10x5 sec x10x5 sec ea x7x5 sec ea x5 ea

WEEK 3 x12x5 sec x12x5 sec ea x8x5 sec ea x6 ea

WEEK 4 x12x5 sec x12x5 sec ea x8x5 sec ea x6 ea

Bench Core

Tempo

WEEK 1 x8x5 sec x8x5 sec ea x6x5 sec ea x4 ea

WEEK 2 x10x5 sec x10x5 sec ea x7x5 sec ea x5 ea

WEEK 3 x12x5 sec x12x5 sec ea x8x5 sec ea x6 ea

WEEK 4 x12x5 sec x12x5 sec ea x8x5 sec ea x6 ea

Forearm Bridge w/ Hip Extension Side Bridge w/ Flexion/Extension 1 Leg Glute Bridge Reps 1 Leg Lowers - hands at side (5 down/5 hold)

Forearm Bridge w/ Hip Extension Side Bridge w/ Flexion/Extension 1 Leg Glute Bridge Reps 1 Leg Lowers - hands at side (5 down/5 hold)

Forearm Bridge w/ Hip Extension Side Bridge w/ Flexion/Extension 1 Leg Glute Bridge Reps 1 Leg Lowers - hands at side (5 down/5 hold)

Forearm Bridge w/ Hip Extension Side Bridge w/ Flexion/Extension 1 Leg Glute Bridge Reps 1 Leg Lowers - hands at side (5 down/5 hold)

4 a1 a2 5

CNS Activation 1 Leg Quick Line Hops F/B X Band Walks Linear Speed Resistive Runs Pushup Starts to closeout Lean Fall Run to closeout Staggered Starts to closeout 10 yds 10 yds 10 yds 10 yds x1 ea x2 ea x2 ea x2 ea 10 yds 10 yds 10 yds 10 yds x1 ea x2 ea x2 ea x2 ea 10 yds 10 yds 10 yds 10 yds x1 ea x1 ea x1 ea x1 ea 2x10 sec ea x10 yds ea 2x10 sec ea x10 yds ea 2x10 sec ea x10 yds ea x10 yds ea

4 a1 a2 5 b1 b2 c1 c2 6

CNS Activation MB Standing 1 Arm Chsest Pass Pushup T Rotation Plyo/Pre-hab Work MB Rotational Throwdowns Wall Arm Press Standing Side Pass w/ Step Wall Staggered Band T-Rotation 2x10 2x20 2x6 ea x8 ea 2x10 2x20 2x6 ea x8 ea 2x10 2x20 2x6 ea x8 ea x8 ea x20 2x5 ea x12 2x5 ea x12 2x5 ea x12 x12

4 a1 a2 5

CNS Activation 1 Leg Quick Line Hops L/R X Band Walks Lateral Speed Cone Drill #1 Cone Drill #2 Cone Drill #3 Pro Agility Shuffle Pro Agility x3 x3 x3 x2 ea x1 ea x5 x5 x5 x2 ea x1 ea x2 x2 x2 x1 ea x1 ea 2x10 sec ea x10 yds ea 2x10 sec ea x10 yds ea 2x10 sec ea x10 yds ea x10 yds ea

4 a1 a2 5 b1 b2 c1 c2 6

CNS Activation MB Standing 1 Arm Chsest Pass Pushup T Rotation Plyo/Pre-hab Work MB Rotational Throwdowns Scap Pushups Standing Side Pass w/ Step Wall Staggered Band T-Rotation 2x10 2x20 2x6 ea x8 ea 2x10 2x20 2x6 ea x8 ea 2x10 2x20 2x6 ea x8 ea x8 ea x20 2x5 ea x12 2x5 ea x12 2x5 ea x12 x12

FULL REST B/W REPS!!!!

Conditioning - after Sled or Hill or Stadium Sprints :06 sprint x10 x12 x14 20 Min Steady State Cardio Run/Elliptical x4 x4 x4 Stairmaster/Bike

FULL REST B/W REPS!!!!

Conditioning - after 10 lengths on court (5 up/back) goal :60 rest 2:00 x3 x4 x5 20 Min Steady State x3 x2 Cardio Run/Elliptical Stairmaster/Bike x16 x18 x20

6 b1 b2 c1 c2

Plyo/Pre-hab Work Split Squat Hold w/ Rotation 3 Way Box Jump Offs 1 Leg 4 Way Altitude Drops 1 Leg 3 Way Overhead Foot Reach x4 ea x4 ea x3 ea x9 ea x4 ea x5 ea x4 ea x9 ea x4 ea x6 ea x5 ea x9 ea x9 ea x4 ea

:42 rest USE 60-70% BW FOR SLED LOAD Finish with 10 yd Sprint on flat ground full rest b/w reps

6 b1 b2 c1 c2

Plyo/Pre-hab Work Double Heidens Continuous Lateral Squat Shift 1 Leg Zig Zag Hurdle Hops Continuous 1 Leg Wall Iso Dorsiflexion 2x8 2x8 2x6 ea x45 sec ea 2x10 2x8 2x6 ea x45 sec ea 2x12 2x8 2x6 ea x45 sec ea x45 sec ea x8

6 lengths on court (3 up/back) goal :33 rest 1:30 OR TEMPO RUNS 100 YD - RUN @ 75%; RUN EVERY 45 SECONDS NOT ALL OUT - RUN RELAXED

LOWER BODY -SPEED/POWER

UPPER BODY - STRENGTH wt rep x3 x3 x2 x2 wt rep x3 x3 x2 x2 x2 wt rep x2 x2 x2 x2 x2 4x20 sec ea 2x20 sec ea wt rep x2 x2 x2 light and fast

LOWER BODY -STRENGTH Tempo 2/0/X wt rep x5 x5 x3 x3 x3 wt rep x5 x5 x3 x3 x3 x3 wt rep x3 x3 x3 x3 x3 x3 wt rep

UPPER BODY - HYPERTROPHY Tempo 2/0/x wt rep x3 x3 x3 x3 wt rep x3 x3 x3 x3 x3 wt rep x3 x3 x2 x2 x2 light & fast wt rep x5 x5 x5

7 A1

EXERCISE Rack Pull

Tempo x/1/1

7 A1

EXERCISE Bench Press

7 A1

EXERCISE Front Squat

7 A1

EXERCISE Medium Grip Chinups

Tempo x/1/1

wt

rep x(____) x(____) x(____)

wt

rep x(____) x(____) x(____)

wt

rep x8 x8 x8

wt BW BW BW

rep x5 x5 x5

DB Bench Press x5 x5 x5 should be easy

*3 box jumps after each set

*at least 30 reps

A2 B1

Wall Hip Flexor Stretch Medium Grip Pullups

hold

3x20 sec ea

4x20 sec ea

A2
3x12

BB Incline Press

2/0/X

x8 x6

x8 x6 x6

x6 x6 x6

x6 x6 x6 should be easy

x/0/1

x3 x3 x3 BW x(____) BW

x3 x3 x3 x3 x(____) x7 x7 x7 x10 x10 x10 x18 ea x18 ea x18 ea

BW

x(____) x3 x3

BW BW BW

x5 x5 x5

A2 B1

BB Corner Torso Twists With Rotation - use weight Standing 1 Arm Rotational Row

fast

3x12

3x16

3x20

A2 A1

3 Way Toe Up Ankle Mobe

slow

3x8 ea

3x8 ea

3x8 ea

3x8 ea

x4

*palms away **5 MB Throwdowns after each set

X/1/2

x10 ea x10 ea x10 ea

x10 ea x10 ea x10 ea x12 x12 x12

x10 ea x10 ea x10 ea x10 x10 x10

x10 ea x10 ea

1 Arm 1 Leg Low to High Reverse Fly

x/1/1

x8 ea x8 ea x8 ea

x8 ea x8 ea x8 ea

x8 ea x8 ea x8 ea

x8 ea x8 ea x8 ea

B1

DB Pushup Row *total reps

x/1/1

x20 x20 x20

x20 x20 x20 x12 x12 x12

x20 x20 x20 x8 x8 x8

x12 x12

B2

Glute Ham Raise

3/0/x

x6 x6 x6

x8 x8 x8 x8 x8 x8 x20 ea x20 ea x20 ea

x5 x5

B1

DB Alt. Incline Press

2/0/x

x12 x12 x12

x10 x10

B1 B2
DB 1 Leg Deadlift to Hip 2/0/x x5 ea x5 ea x5 ea x5 ea x5 ea x5 ea x7 ea x7 ea x5 ea x5 ea x5 ea x8 ea x8 ea x5 ea x5 ea x5 ea x5 ea x5 ea

Alt. DB Bench Press

2/0/x

x12 x12 x12

x8 x8 should be easy

*both arms start up

x6 x6 x6 x20 ea x20 ea x20 ea

*both arms start up *total reps

C1

DB Lateral Lunge

2/0/x

x10 x10

*total reps

C1

Dips

2/0/x

x(____) x(____)

x(____) x(____)

x(____) x(____)

BW BW

x10 x10

C1

1 Leg Squat

2/0/x

x6 ea x6 ea

C1

Pushups

2/0/x

x(____) x(____)

x(____) x(____)

x(____) x(____)

BW BW

x10 x10

*total reps/alternate sides

x10 slow x15 ea x15 ea x15 ea

*use weight if possible

*use weight if possible or put feet up

C2

Seated External Rotation

C2

1 Leg Inverted Row

X/1/2

x8 ea x8 ea

x9 ea x9 ea

x10 ea x10 ea

x6 ea x6 ea

C2

Seated External Rotation

slow

x15 ea x15 ea

x18 ea x18 ea

x20 ea x20 ea

x20 ea x20 ea

C2

1 Leg Inverted Row

X/1/2

x8 ea x8 ea

x9 ea x9 ea

x10 ea x10 ea

x6 ea x6 ea

*underhand grip

*underhand grip

D1

Y's/T's/W's on Bench

x/2/1

x12 ea x12 ea

x14 ea x14 ea

x16 ea x16 ea

x16 ea x16 ea

D1

3 Way Shoulder Raises

x/1/1

x10 ea x10 ea

x12 ea x12 ea

x14 ea x14 ea

x10 ea x10 ea

D1

Y's/T's/W's on Bench

x/2/1

x12 ea x12 ea

x14 ea x14 ea

x16 ea x16 ea

x16 ea x16 ea

D1

3 Way Shoulder Raises

x/1/1

x10 ea x10 ea

x12 ea x12 ea

x14 ea x14 ea

x10 ea x10 ea

*hold each for 2 sec

Bent Over/Lateral/Front

*hold each for 2 sec

slow x3 up/down x3 up/down x3 up/down x3 up/down x3 up/down x3 up/down x2 up/down D2 x2 up/down Standing Lift slow x8 ea x8 ea x8 ea x8 ea x8 ea x8 ea

Bent Over/Lateral/Front

D2 D2 E
Standing Chop FINISHER 1 Leg Bench Squat Hold x3:00 ea x3:00 ea x3:00 ea slow x8 ea x8 ea x8 ea x8 ea x8 ea x8 ea

Wrist Roller

D2 E

Wrist Roller

slow

x3 up/down x3 up/down

x3 up/down x3 up/down

x3 up/down x3 up/down

x2 up/down x2 up/down

FINISHER Pushup Hold x3:00 x3:00 x3:00

FINISHER Pushup Hold x3:00 x3:00 x3:00

FINISHER Squat Hold x3:30 x3:30 x3:30

8 Cooldown

8 Cooldown

8 Cooldown

8 Cooldown

Push yourself past your own expectations and those of others. Once you think you have had enough, push a little harder.