Basketball Conditioning (Off-season)

Week 1- 3 (1-8)

Secion A (Mon, Wed, Fri)

  (Upper Extremity)
0.
Warm-up (Cardio-exercise and stretch)
1.
Bench press 5 sets (20-60%, 15-70%, 10-80%, 15-70%, 20-60%)
   *2nd & 4th sets could be Incline bench press
2.
Lat pull down 5 sets (")
3.
Lateral raise 5 sets (")
4.
Front deltoid raise 5 sets (") 
5.
Triceps kick-back 5 sets (")
6.
Arm curl (Zottman curl) 5 sets (")
7.
Wrist extension 3 sets (10-80%) (")
8.
Sit-up 3 sets (As much as you can)
9.
Leg raise 3 sets (As much you can)
10.
Roman chair sit-ups 3 sets ( as much as your can)
11.
V-ups 3 sets ( As muchas you can)
12.
Cool-down (mild cardio-exercise and stretch)
* Increase 1~10 lbs every week!!


Section B (Tue, Thurs, Sat)

(Lower extremity)
0.
Warm-up (cardio-exercise and stretch)
1.
Regular Squat 5 sets (20-60%, 15-70%, 10-80%, 15-70%, 20-60%)
2.
Front Lunges 5 sets (")
3.
Knee extension 5 sets ('')
4.
Knee flexion 5 sets ('')
5.
Hip Adduction 5 sets ('')
6.
Hip Abduction 5 sets ('')
7.
Calf raises 5 sets x 20
8.
Back extension 3 sets without weight (as much as you can each time)
9.
Cool-down (mild cardio-exercise and stretch)
* Increase 1~10 lbs every week!!


Week 4 - 6 (9-16)

Section A

0.
Warm-up (cardio-exercise and stretch)
1.
Bench press 3 sets (10-80%, 5-90%, 1-100%, 5-90%, 10-80%)
2.
Incline press 3 sets (")
3.
Decline press 3 sets (")            
4.
Bambell flys 3 sets (" )
5.
Lat pull-down 3 sets (")
6.
Seated row 3 sets (")
7.
Bent-over rows 3 sets (")
8.
T-bar row 3 sets (")
9.
MIlitary press 3 sets (")
10.
Upright row 3 sets (") 
11.
Lateral raise 3 sets (")
12.
Front raise 3 sets (")
13.
Ticeps kick back 3 sets (")
14.
Arm curls ( Zottoman curls) 3 sets (")
15.
Wrist extension 3 sets x 10-80%
16.
Sit-ups 3 sets x 20-80%
17.
Cool-down (mild cardio-exercise and stretch)
* Increase 1~10 lbs every week!!


Section B

0.
Warm-up (cardio-exercise and stretch)
1.
Squat 3 sets ( 10-80%, 5-90%, 1-100%, 5-90%, 10-80%)
2.
Leg extension 3 sets (")                                                       
3.
Back squat 3 sets (")
4.
Split squat 3 sets (")
5.
Front Lunge 3 sets (")
6.
Side Lunge 3 sets (")
7.
Knee extension 3 sets (")
8.
Knee flexion 3 sets (")
9.
Hip Adduction 3 sets (")
10.
Hip Abduction 3 sets (")
11.
Toe raise 3 sets (")
12.
Back extension 3 sets (")
13.
Cool-down (mild cardio-exercise and stretch)
Elapsed time (min) - Rest = 30 sec
0-10

10-20
20-30
30-40
50-60
60-65
65-70
70-75
75-80
80-85





Elapsed time (min) - Rest = 30 sec
0-10
10-20
20-30
30-40
40-50
50-60
60-65






Elapsed time (min) - Rest = 1 min
0-5
5-10
10-15
15-20
20-25
25-30
30-35
35-40
40-45
45-50
50-55
55-60
60-65
65-70
70-75




Elapsed time (min) - Rest = 1 min
0-5
5-10
10-15
15-20
20-25
25-30
30-35
35-40
40-45
45-50
50-55
Week 7-12 (17-23)
Section A (Mon,Wed,Fri) (Weights)
0.
Warm-up (Cardio&Stretching)
1. Power Clean
2. Step ups
3. Hammer Twists
4. Glute Ham Raise
5. Hyper Extensions
6.
Snatch
7. Jerk/Nieder
8. Flies
9. Back & Front Squats
10. Romanian Dead Lifts
11. Overhead Squats
12. Pulls from the Floor
13. Push press
14. Single leg squat

Section B (Tue,Thurs, Sat) (Plyometrics)
(Week 7-8)
0. Warm-up (Cardio&Stretching)
1. Wall Jump                                       20-25sec
2. Tuck jump                                       20-25 sec
3. Broad jumps, stick land                   5-10 reps
4. Squat jumps                                     30/30 sec  
5. Double-leg cone jumps,                  10-15 sec
   
Side-to-side/back-to-front
6. 180jumps                                          20-25 sec
7. Bounding in place                              20-25 sec
(Week 9-10)
0. Warm-up (Cardio&Stretching)
1. Wall jumps                                    30 sec
2. Tuck Jumps                                   30 sec
3. Veritical jumps                              5-8 reps
4. Squat jumps                                    20 sec
5. Bounding for distance                   1-2 runs
6. Double-leg cone jumps                 30/30 sec
  
side-to-side/back-to-front
7. Scissor jumps                                  30 sec
8. Hop, hop, stick                               5 reps/leg

(Week 11-12)
0. Warm-up (Cardio&Stretching)
1. Wall jumps                                      30 sec
2. Step, jump up, down, vertical        5-10 reps
3. Mattress jumps                                30/30 sec
  
side-to-side/back-to-front
4. Single-leg jumps for distance       5 reps/leg
5. Squat jumps                                       25 sec
6. Jump into bounding                           3-4 runs
7. Single-leg hop, hop, stick              5 reps/leg