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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) |
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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 |
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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 |
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(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 |