cbb_program phase 1

8/13/2019 CBB_Program Phase 1

1/4

COLLEGE BASKETBALL BODY Phase I

Name Bench Squat Rack Sumo Pullups BW

Day 1 Day 2 Day 3 Day 41 Foam Roll x3:00/Wall Hip Flexor, Sumo Squat Stretch & Glute Stretch x20 sec ea 1 Foam Roll x3:00/Seated Band Chest Stretch x40 sec 1 Foam Roll x3:00/Wall Hip Flexor, Sumo Squat Stretch & Glute Stretch x20 sec ea 1 Foam Roll x3:00/Seated Band Chest Stretch x40 sec Wall Ankle Triple x10+10+10 ea Seated Thoracic Series x10 ea/Side Lying Sleeper Stretch x15 sec ea 3 Way Toe Up Ankle Mobe x10+10+10 ea Seated Thoracic Series x10 ea/Side Lying Sleeper Stretch x15 sec ea2 DYNAMIC 2 DYNAMIC 2 DYNAMIC 2 DYNAMIC

3 Floor Core Tempo WEEK 1 WEEK 2 WEEK 3 3 Floor Core Tempo WEEK 1 WEEK 2 WEEK 3 3 Floor Core Tempo WEEK 1 WEEK 2 WEEK 3 3 Floor Core Tempo WEEK 1 WEEK 2 WEEK 3Forearm Bridge x40 sec x50 sec x60 sec Forearm Bridge x40 sec x50 sec x60 sec Forearm Bridge x40 sec x50 sec x60 sec Forearm Bridge x40 sec x50 sec x60 sec

Side Bridge 40 sec ea 50 sec ea x60 sec ea Side Bridge x40 sec ea 50 sec ea x60 sec ea Side Bridge x40 sec ea 50 sec ea 60 sec ea Side Bridge x40 sec ea x50 sec ea 60 sec ea

Glute Bridge Hold x40 sec x50 sec x60 sec Glute Bridge Hold x40 sec x50 sec x60 sec Glute Bridge Hold x40 sec x50 sec x60 sec Glute Bridge Hold x40 sec x50 sec x60 sec

Dead Bug - leg kick - hands at side x10x5 sec x12x5 sec x14x5 sec Dead Bug - leg kick - hands at side x10x5 sec x12x5 sec x14x5 sec Dead Bug - leg kick - hands at side x10x5 sec x12x5 sec x14x5 sec Dead Bug - leg kick - hands at side x10x5 sec x12x5 sec x14x5 sec

4 CNS Activation 4 CNS Activation 4 CNS Activation 4 CNS Activation

a1 Foot Fire 2x10 sec 2x10 sec x10 sec a1 MB Kneeling Chest Pass 2x8 2x8 x8 a1 Foot Fire 2x10 sec 2x10 sec x10 sec a1 MB Kneeling Chest Pass 2x8 2x8 x8a2 Ankle Band Lateral Kicks x15 ea x20 ea x25 ea a2 Side Lying T-Rotation with Roller x10 ea x10 ea x10 ea a2 Ankle Band Lateral Kicks x15 ea x20 ea x25 ea a2 Side Lying T-Rotation with Roller x10 ea x10 ea x10 ea

5 Linear Speed 5 Plyo/Pre-hab Work 5 Lateral Speed 5 Plyo/Pre-hab Work

Pushup Starts 10 yds x1 ea 10 yds x1e a 10 yds x1 ea b1 MB Throwdowns 2x8 2x8 x8 Cone Drill #1 x4 x6 x4 b1 MB Throwdowns 2x8 2x8 x8

Lean Fall Run 10 yds x1 ea 10 yds x1 ea 10 yds x1 ea b2 2x10 2x10 x10 Pro Agility x2 ea x2 ea x1 ea b2 Scap Pushup 2x10 2x10 x10

Staggered Starts 10 yds x1 ea 10 yds x1 ea 10 yds x1 ea c1 MB 1/2 Kneel Side Pass 2x5 ea 2x5 ea x5 ea Shuffle Pro Agility x1 ea x1 ea x1 ea c1 MB 1/2 Kneel Side Pass 2x5 ea 2x5 ea x5 ea

FULL REST B/W REPS!!!! c2 1/2 Kneel PVC Dislocation x10 ea x10 ea x10 ea FULL REST B/W REPS!!!! c2 1/2 Kneel PVC Dislocation x10 ea x10 ea x10 ea

6 Conditioning - after 6 Conditioning - after

Hill routine on Bike 20 min 25 min 30 min Stadiums or Hill Runs 4 sets of 5 sets of 6 sets of

6 Plyo/Pre-hab Work make sure resistance gets progressively harder 6 Plyo/Pre-hab Work Full Speed 1:30 min 1:30 min 1:30 minb1 Staggered Posterior Reach x4 ea x4 ea x4 ea b1 Heiden w/ Stick 2x10 2x10 x10 Do Not let yourself settlepush yourself b2 3 Way Box Jump x4 ea x6 ea x2 ea OR b2 Spider Lunge 2x8 2x8 x8 Rest 1:30 b/w Ret 1:30 b/w Rest 1:30 b/w

c1 1 Leg Hurdle Hop w/ Stick 2x5 ea 2x5 ea x5ea SLED DRAGGING 15 MIN 20 MIN 25 MIN c1 1 Leg Lateral Hurdle Hop w/ Stick 2x6 ea 2x6 ea x6 eac2 1 Leg 3 Way Squat Hold x10 sec ea x10 sec ea x10 sec ea Continuous movement - use forward, backward and defensive slides c2 Wall Iso Dorsiflexion x45 sec x45 sec x45 sec

LOWER BODY -SPEED/POWER BASE LOAD-VOL LOAD-INT UPPER BODY - STRENGTH BASE LOAD-VOL LOAD-INT LOWER BODY -STRENGTH BASE LOAD-VOL LOAD-INT UPPER BODY - HYPERTROPHY BASE LOAD-VOL LOAD-INT

7 EXERCISE Tempo wt rep wt rep wt rep wt rep 7 EXERCISE Tempo wt rep wt rep wt rep wt rep 7 EXERCISE Tempo wt rep wt rep wt rep wt rep 7 EXERCISE Tempo wt rep wt rep wt rep wt rep

A1 Rack Pull x/1/1 x5 x5 x4 A1 BB Bench Press 2/1/x x8 x8 x6 A1 Front Squat 2/2/x x6 x6 x4 A1 1 Arm DB Row to Hip x/2/2 x10 ea x10 ea x10 ea

*tight back/squeeze bar x5 x5 x4 *accelerate the bar x8 x8 x6 *pause for 2 at bottom x6 x6 x4 x10 ea x10 ea x10 ea

x5 x5 x4 *stay tight/keep shoulders back x8 x8 x6 x6 x6 x4 x10 ea x10 ea x10 ea

x5 x8 x6 x6 x4 x10 ea x10 ea

A2 BB Incline Press 3/1/x x8 x8 x6

A2 Wall Hip Flexor hold 2 x2 0 s ec 3 x2 0 s ec e a 3 x2 0 s ec e x8 x8 x6

Stretch A2 BB Corner Torso Twist slow 3x12 3x16 3x20 A2 3 Way Toe Up slow 3x8 ea 3x8 ea 3x8 ea x8 x8 x6

B1 Medium Grip Pull-ups x/0/4 x8 x9 x(_____) No Rotation Ankle Mobe x8 x6

*palms away x7 x8 x8 B1 DB Incline 2/2/x x8 x10 x6 B1 BB SLDL 2/0/x x8 x8 x5 B1 Close-Grip Chin-ups x/0/2 x(___) x(____) x5

*tempos x7 x7 x8 Press x8 x10 x6 x8 x8 x5 *at least 30 reps = goal 3 sets x(___) x(____) x5

x6 normal tempo x8 x10 x6 *sit back/tight arch x8 x8 x5 *palms towards you x(___) x(____) x5

x8

B2 Ball Leg Curl x/2/2 x8 x10 x12 B2 1/2 Kneel 1 Arm Cable X/2/2 x10 ea x10 ea x10 ea B2 Low to High x/2/1 x10 x12 x15 B2 DB Bench 3/1/x x10 x10 x6 x8 x10 x12 Row x10 ea x10 ea x10 ea Reverse Fly x10 x12 x15 Press x10 x10 x6

x8 x10 x12 x10 ea x10 ea x10 x12 x15 x10 x10 x6

C1 Split Squat Hold x 3x 10 s ec e a x 4x 10 s ec e a x 6x 5 s ec e a C1 Dips 3/1/x x(___) x(____) x10 C1 1 Leg Eccentric Squat 5/0/x x4 ea x5 ea x6 ea C1 Pushups 3/2/x x(____) x(____) x(____)*hold for 10 at bottom (weeks 1 and 2) x 3x 10 se c e a x 4x 10 se c e a x 6x 5 s ec ea *3 seconds down/pause for 1 x(___) x(____) x10 *5 seconds down x3 ea x4 ea x5 ea x(____) x(____) x(____)

*hold for 5 at bottom (week 3) x 3x 10 s ec e a x 4x 10 s ec e a x 6x 5 s ec e a

C2 Inverted Row x/3/3 x(____) x(____) x(____)

C2 Lying External slow x8 ea x10 ea x12 ea C2 Inverted x/2/4 x(___) x(____) x10 C2 Lying External slow x8 ea x10 ea x12 ea *underhand grip x(____) x(____) x(____)

Rotation x8 ea x10 ea x12 ea Row x(___) x(____) x10 Rotation x8 ea x10 ea x12 ea

x8 ea x10 ea x12 ea *underhand grip x8 ea x10 ea x12 ea D1 Lateral Raise Hold hold x40 sec x50 sec x60 sec

D1 Tall Kneeling 1/5/1 x5x5 sec ea x6x5 sec ea x7x5 sec ea D1 Lateral Raise Hold hold x40 sec x50 sec x60 sec D1 Tall Kneeling 1/5/1 x5x5 sec ea x6x5 sec ea x7x5 sec ea x40 sec x50 sec x60 sec

Belly Pushes x 5x 5 s ec e a x 6x 5 s ec ea x 7x 5 s ec e a x40 sec x50 sec x60 sec Belly Pushes x 5x 5 s ec e a x 6x 5 s ec e a x 7x 5 s ec ea D2 Wrist Roller 2 u p/down x2 up/down x2 up/ down

D2 Wrist Roller 2 u p/ do wn x 2 u p/ do wn x 2 u p/ do wn 2 up/down x2 up/down x2 up/ down

D2 Y's on Floor hold x30 sec x40 sec x50 sec 2 u p/ do wn x 2 u p/ do wn x 2 u p/ do wn D2 T's Hold on Floor hold x30 sec x40 sec x50 sec

*hold for time x30 sec x40 sec x50 sec E FINISHER x30 sec x40 sec x50 sec E FINISHER

E FINISHER Pushup Hold x1:00 x 1:00 x1:00 E FINISHER Pushup Hold x1:00 x1:00 x1:00

1 Leg Bench Squat hold x:30 sec ea x1:00 ea x1:00 ea Squat Hold x1:30 x1:30 x1:00

Hold

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.

Wall Arm Press


2/4

COLLEGE BASKETBALL BODY Phase II

Name Bench Squat Rack Sumo Pullups BW

Day 1 Day 2 Day 3 Day 4

1 Foam Roll x3:00/Wall Hip Flexor, Sumo Squat Stretch & Glute Stretch x20 sec ea 1 Foam Roll x3:00/Seated Band Chest Stretch x40 sec 1 Foam Roll x3:00/Wall Hip Flexor, Sumo Squat Stretch & Glute Stretch x20 sec ea 1 Foam Roll x3:00/Seated Band Chest Stretch x40 sec Wall Ankle Triple x10+10+10 ea Seated Thoracic Series x10 ea/Side Lying Sleeper Stretch x15 sec ea 3 Way Toe Up Ankle Mobe x10+10+10 ea Seated Thoracic Series x10 ea/Side Lying Sleeper Stretch x15 sec ea2 DYNAMIC 2 DYNAMIC 2 DYNAMIC 2 DYNAMIC

3 Floor Core Tempo WEEK 1 WEEK 2 WEEK 3 WEEK 4 3 Floor Core Tempo WEEK 1 WEEK 2 WEEK 3 WEEK 4 3 Floor Core Tempo WEEK 1 WEEK 2 WEEK 3 WEEK 4 3 Floor Core Tempo WEEK 1 WEEK 2 WEEK 3 WEEK 4Forearm Bridge Side to Side x40 sec x50 sec x60 sec x60 sec Forearm Bridge Side to Side x40 sec x50 sec x60 sec x60 sec Forearm Bridge Side to Side x40 sec x50 sec x60 sec x60 sec Forearm Bridge Side to Side x40 sec x50 sec x60 sec x60 sec

Elbow Obliques x10 ea x12 ea x15 ea x20 ea Elbow Obliques x10 ea x12 ea x15 ea x20 ea Elbow Obliques x10 ea x12 ea x15 ea x20 ea Elbow Obliques x10 ea x12 ea x15 ea x20 ea

Glute Bridge March x10x5 sec x12x5 sec x14x5 sec x14x5 sec Glute Bridge March x10x5 sec x12x5 sec x14x5 sec x14x5 sec Glute Bridge March x10x5 sec x12x5 sec x14x5 sec x14x5 sec Glute Bridge March x10x5 sec x12x5 sec x14x5 sec x14x5 sec

Dead Bu g - leg kick - h ands overh ead x1 0x5 sec x12x5 sec x14x5 s ec x14x5 sec Dead Bug - leg kick - h an ds overh ead x10x 5 s ec x 12x5 sec x14x5 sec x14x 5 sec Dead Bug - l eg ki ck - hands overhead x10x5 s ec x1 2x5 sec x14x5 sec x14x5 s ec Dead Bu g - leg ki ck - hands overhead x 10x5 sec x12x5 sec x14x 5 s ec x 14x5 sec

4 CNS Activation 4 CNS Activation 4 CNS Activation 4 CNS Activation

a1 Wide Outs 2x10 sec 2x10 sec x10 sec a1 1/2 Kneel 1 Arm Chest Pass 2x4 ea 2x4 ea x4 ea a1 Wide Outs 2x10 sec ea 2x10 sec ea x10 sec ea a1 1/2 Kneel 1 Arm Chest Pass 2x4 ea 2x4 ea x4 eaa2 Ankle Band Walks (L/R) x10 yds ea x10 yds ea x10 yds ea x10 yds ea a2 Quadraped T-Rotation x8 ea x8 ea x8 ea x8 ea a2 Ankle Band Walks (L/R) x10 yds ea x10 yds ea x10 yds ea x10 yds ea a2 Quadraped T-Rotation x8 ea x8 ea x8 ea x8 ea

5 Linear Speed 5 Plyo/Pre-hab Work 5 Lateral Speed 5 Plyo/Pre-hab Work

Resistive Runs 10 yds x1 ea 10 yds x1 ea 10 yds x1 ea b1 2x4 ea 2x4 ea 2x4 ea Cone Drill #1 x2 x4 x2 b1 2x4 ea 2x4 ea 2x4 ea

P ushu p Starts to Closeout 10 yds x1 ea 1 0 y ds x1 ea 10 yds x1 ea b2 2x12 2x12 2x12 x12 Cone Drill #2 x2 x4 x2 b2 Scap Pushups 2x12 2x12 2x12 x12

L ean Fall Run to Closeout 10 yds x1 ea 1 0 y ds x1 ea 10 yds x1 ea c1 MB Standing Side Pass 2x5 ea 2x5 ea 2x5 ea Pro Agility x2 ea x2 ea x1 ea c1 MB Standing Side Pass 2x5 ea 2x5 ea 2x5 ea

FULL REST B/W REPS!!!! c2 PVC Dislocation x15 x15 x15 x15 Shuffle Pro Agility x1 ea x1 ea x1 ea c2 PVC Dislocation x15 x15 x15 x15

FULL REST B/W REPS!!!!

6 Conditioning - after 6 Conditioning - after

Stadiums or Hill Runs 4 sets of 5 sets of 6 sets of 20 Min Slideboard or Bike Sprints X12 X16 X20 2 0 M in

6 Plyo/Pre-hab Work Full Speed 2:00 Min 2:00 Min 2:00 Min Steady State 6 Plyo/Pre-hab Work :15-:45 Steady State

b1 Split Squat Hold w/ Dislocation x4 ea x4 ea x4 ea x4 ea Do Not let yourself settlepush yourself Cardio b1 Heidens Continuous 2x8 2x10 2x12 OR Cardiob2 2 to 1 Box Jump x12 x16 x20 Rest 1:30 b/w Ret 1:30 b/w Rest 1:30 b/ Run/Elliptical b2 Sumo Squat Stretch 2x8 2x8 2x8 x8 TEMPO RUNS X12 X16 X20 Run/Elliptical

c1 1 Leg Mini Hudle Hop w/ Continuous 2x5 ea 2x5 ea 2x5 ea Stairmaster/Bike c1 1 L eg L ateral Hurdle Hop w/ Conti nuou s 2x6 ea 2 x6 ea 2x6 ea 10 0 YD - RU N @ 75%; RUN EVER Y MIN UTE Stairmaster/Bikec2 1 Leg 3 Way Balance Squats x9 ea x9 ea x9 ea x9 ea c2 x60 sec x60 sec x60 sec x60 sec NOT ALL OUT - RUN RELAXED

LOWER BODY -SPEED/POWER BASE LOAD-VOL LOAD-INT UNLOAD UPPER BODY - STRENGTH BASE LOAD-VOL LOAD-INT UNLOAD LOWER BODY -STRENGTH BASE LOAD-VOL LOAD-INT UNLOAD UPPER BODY - HYPERTROPHY BASE LOAD-VOL LOAD-INT UNLOAD

7 EXERCISE Tempo wt rep wt rep wt rep wt rep 7 EXERCISE Tempo wt rep wt x6 wt rep wt rep 7 EXERCISE Tempo wt rep wt rep wt rep wt rep 7 EXERCISE Tempo wt rep wt rep wt rep wt rep

A1 Rack Pull x/1/1 x4 x4 x3 x3 A1 Bench Press 1/0/X x6 x6 x6 DB Bench Press A1 Front Squat 2/1/x x5 x5 x4 x5 A1 Medium Grip Pullups x/1/1 x(____) x(____) x8 BW x5

x4 x4 x3 x3 *squeeze bar x6 x6 x6 x8 *pause for 1 at bottom x5 x5 x4 x5 *at least total 30 reps x(____) x(____) x8 BW x5

x4 x4 x3 x3 *explode up x6 x6 x6 x8 x5 x5 x4 x5 x(____) x(____) x8 BW x5

x4 x4 x3 x6 x6 x6 x8 x5 x5 x4 light & fast

x4 x3 light and fast x6 x6 x5 x4 A2 BB Incline Bench Press 2/0/x x6 x6 x5 x8

A2 Wall Hip Flexor hold 3 x 20 s ec 4 x2 0 s ec e a 4 x2 0 s ec e 2 x 20 s ec e a x6 x6 x5 x8

Stretch x6 x6 x5 x8

B1 Med Grip Chinups X/0/1 x3 x3 BW x(_____) BW x5 x6 x6 x5 go lighter

*palms toward face x3 x3 x3 BW x5 A2 BB Corner Torso Twist slow 3x12 3x16 3x20 3x20 A2 3 Way Toe Up slow 3x8 ea 3x8 ea 3x8 ea 3x8 ea*use weight if possible x3 x3 x3 BW x5 No Rotation - use weight Ankle Mobe B1 DB Bench Press 2/0/x x8 x10 x7 x8

BW x(____) x3 B1 Standing 1 Arm Row 2/1/x x8 ea x8 ea x8 ea x8 ea B1 Medium Reverse Fly x/2/2 x12 x12 x12 x12 x8 x10 x7 x8

BW x(_____) feet parallel x8 ea x8 ea x8 ea x8 ea *squeeze shoulder blades x12 x12 x12 x12 x8 x10 x7 x8

B2 Ball Leg Curl w/ 1 Leg x/2/4 x10 x12 x14 x8 x8 ea x8 ea x8 ea x8 ea back x12 x12 x12 x12 go lighterEccentric x10 x12 x14 x8 B2 1 Arm DB Row to x/1/1 x8 ea x8 ea x8 ea x8 ea

*total reps/alternate legs x10 x12 x14 x8 B1 DB Incline Press 2/1/x x8 x8 x5 x5 B2 DB 2 Arm 1 Leg SLDL 3/0/x x8 ea x8 ea x6 ea x6 ea Hip x8 ea x8 ea x8 ea x8 ea x8 x8 x5 x5 *tight back/sit back x8 ea x8 ea x6 ea x6 ea x8 ea x8 ea x8 ea

C1 DB 1 Leg Bench Squat 3/0/x x6 ea x6 ea x6 ea BW x6 ea x(___) x(___) x5 x5 *reach up with back leg x8 ea x8 ea x6 ea x6 ea

*3 sec down x6 ea x6 ea x6 ea BW x6 ea C1 Dips 2/1/x x(___) x(____) x(____) x10 go lighter C1 Pushups 2/1/x x(____) x(____) x(____) x8-10

x6 ea x6 ea x6 ea x(___) x(____) x(____) x10 C1 1 Leg Eccentric 10/0/x x3 ea x3 ea x4 ea x2 ea x(____) x(____) x(____) x8-10

C2 Seated External slow x10 ea x12 ea x15 ea x15 ea Squat x2 ea x3 ea x4 ea x2 ea

Rotation x10 ea x12 ea x15 ea x15 ea *10 seconds down C1 Inverted x/5/2 x(____) x(____) x(____) x5-8

x10 ea x12 ea x15 ea C2 Inverted Row X/2/2 x(___) x(____) x(____) x10 C2 Seated External slow x10 ea x12 ea x15 ea x15 ea Row x(____) x(____) x(____) x5-8

*overhand grip x(___) x(____) x(____) x10 Rotation x10 ea x12 ea x15 ea x15 ea *overhand grip

D1 Y's on Bench x/2/1 x10 x12 x15 x15 x10 ea x12 ea x15 ea D1 DB Farmer's Walks slow x(___) x(___) x(___) x(____)

x10 x12 x15 x15 D1 DB Farmer's Walks slow x(___) x(___) x(___) x(____) D1 T's on Bench x/2/1 x10 x12 x15 x15 x(___) x(___) x(___) x(____)

x(___) x(___) x(___) x(____) x10 x12 x15 x15

D2 Standing Belly 1/5/1 x5x5 sec ea x6x5 sec ea x7x5 sec ea x8x5 sec e D2 Alt. Lateral Raise x/2/2 x14 x16 x18 x20

D2 Standing Belly 1/5/1 x5x5 sec ea x6x5 sec ea x 7x5 sec ea x8x5 sec ea D2 Alt. Lateral Raise x/2/2 x14 x16 x18 x20 Push x 5x5 sec ea x6x5 sec ea x7x5 sec ea x 8x5 sec ea x14 x16 x18 x20

Push x5x5 sec ea x6x5 sec ea x 7x5 sec ea x8x5 sec ea x14 x16 x18 x20 E FINISHER *both arms start up

E FINISHER *both arms start up Squat Hold x2:00 x2:00 x2:00 E FINISHER

1 Leg Bench Squat x1:00 ea x1:30 ea x1:30 ea E FINISHER Pushup Hold x1:30 x 1:30 x1:30Hold 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

MB Throwdown w/ Stagger MB Throwdown w/ Stagger

Wall Arm Press

Wall Iso Dorsiflexion


3/4


4/4

cbb_program phase 1

Documents