vertical body weight
TRANSCRIPT
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8/18/2019 Vertical body weight
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VerticalBW Program
***Notes Before Beginning***
• Training will be do done 3 times/wk for the first 6 weeks, and4 times/wk for the second 6 weeks
• The 1st phase of your training day will be your warm-up to better prepare your body to perform at optimal levels
• The 2nd phase of your training day will be your “speed &
explosiveness” training which requires 100% intensity, butample rest in between each set (2-3 minutes in between eachset is ideal to build speed & explosiveness)
• The 3rd phase of your training day will be your “strength &endurance” training which requires 100% intensity butminimal rest (30 seconds – 60 seconds in between each set isideal to build strength and muscular endurance)
• The 4th phase of your training day will be your “coreactivation” training, which increases core strength & bodycontrol. This is to be done at 100% intensity with minimal rest(30 seconds – 60 seconds in between each set is ideal)
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Week 1
Monday
***Dynamic Warm Up***
1) Sprints (5 sprints : full court)
2) Countdown Set
a) Squat Jump(20 reps!15 reps!10 reps!5 reps)
b) Alternating Lunge (10/leg!8/leg!6/leg!4/leg)
c) Back Extension(20 reps!15 reps!10 reps!5 reps)
d) Wall Sit(20 sec!15 sec!10 sec!5 sec)
3) [:10!:20!:30!:20!:10 sec. as many as possible]
a) Sit Upsb) Flutter Kicks
c) Crunches
d) Plank
Tuesday (Rest / Basketball Drills)
http://www.youtube.com/watch?v=f077bqe3xrg
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Wednesday
***Dynamic Warm Up***
1) Med Ball Overhead Throw (3 sets : 5 reps as high aspossible)
2) 5 Roundsa) Push Up (10 reps)
b) Pull Up Hold (As long as possible)
c) Push Up Hold (10 reps)
d) Inverted Row (10 reps)
e) Burpees (10 reps)
3) 5 Rounds
a) Sit Ups (20 reps)
b) Throw Downs (20 reps)c) Crunches (20 reps)
d) Flutter Kicks (20 reps)
Thursday (Rest / Basketball Drills)
Friday
http://www.youtube.com/watch?v=F077bqe3Xrg
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***Dynamic Warm Up***
1) Box Jump (5 sets : 5 reps)
2) 5 Roundsa) Squat (20 reps)
b) Lateral Push Up (20 reps)
c) Back Extension (20 reps)
d) Inverted Row (20 reps)
e) Squat Jump (20 reps)
3) Tabata Set
*** 20 sec. as many as possible! then 10 sec. of rest***
***Should last total of 3 minutes and 50 sec***
a) Crunchesb) Flutter Kicks
c) Sit Ups
d) 6’’ Killers
Thursday (Rest / Basketball Drills)
http://www.youtube.com/watch?v=F077bqe3Xrg
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8/18/2019 Vertical body weight
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Friday
***Dynamic Warm Up***
1) Bounds (3 sets : 5 reps)
2) 5 Rounds
a) Box Jump (10 reps)
b) Push Up (10 reps)
c) Chin Up (failure)
d) Back Extension (10 reps)
3) ***20 sec. AMRAP followed by 10 sec. of rest***
a) Sit Up
b) Side Plank (left side)c) Flutter Kicks
d) Side Plank (right side)
Week 2
Monday
***Dynamic Warm Up***
1) Sprints (5 sprints : 1/2 court)
http://www.youtube.com/watch?v=F077bqe3Xrghttp://www.youtube.com/watch?v=F077bqe3Xrg
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2) 5 Rounds
a) Walking Lunge (75 feet)
b) Lateral Lunge (10 reps/leg)
c) Squat (10 reps)
d) Sprint (75 feet)
3) Countdown Set
a) Throw Downs (20!19!18!…12!11!10)b) Flutter Kicks (20!19!18!…12!11!10)c) Hello Dollies (20!19!18!…12!11!10)d) 6’’ Killers (20!19!18!…12!11!10)
Tuesday (Rest / Basketball Drills)
Wednesday
***Dynamic Warm Up***
1) Med Ball Slams (5 sets : 10 reps)
2) Countdown Set
http://www.youtube.com/watch?v=F077bqe3Xrg
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a) Push Up
(10!9!8!7!6!5!4!3!2!1 reps)
b) Close Grip Chin Up
(10!9!8!7!6!5!4!3!2!1 reps)***If you cannot complete the reps, hold your chin over the
bar for as long as possible***
c) Push Up Hold
(10 sets : 20 seconds)
d) Inverted Row
(10!9!8!7!6!5!4!3!2!1 reps)
3) 5 Rounds
a) Crunches (20 reps)b) Flutter Kicks (20 reps)
c) Sit Ups (20 reps)
d) Plank (20 seconds)
Thursday (Rest / Basketball Drills)
Friday
***Dynamic Warm Up***
1) Squat Jumps (3 sets : 5 Reps)
http://www.youtube.com/watch?v=F077bqe3Xrg
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2) 5 Rounds
a) Box Jump (10 reps)
b) Back Extension (10 reps)
c) Push Up (10 reps)
d) Inverted Row (10 reps)
3) 2 Rounds of Entire Circuit (20 sec. on!10 sec. off)***8 Total Sets***a) Sit Up (2 : 20 sec.)
b) Left Side Plank (2 : 20 sec.)c) Flutter Kicks (2 : 20 sec.)d) Right Side Plank (2 : 20 sec.)
Week 3
Monday
***Dynamic Warm Up***
1) Sprint (10 sprints : Baseline to 3-Point Line)
2) 5 Rounds
a) Squat Jump (10 reps)
b) Squat (10 reps)
c) Back Extension (10 reps)
d) Stability Ball Leg Curl (10 reps)
e) Stability Ball Bridge (10 reps)
http://www.youtube.com/watch?v=F077bqe3Xrg
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3) 5 Rounds
a) Throw Downs (30 sec. AMRAP)b) Sit Ups (30 sec. AMRAP)
c) 6” Killers (30 seconds)
Tuesday (Rest / Basketball Drills)
Wednesday
***Dynamic Warm Up***
1) Med Ball Broad Toss (3 sets : 5 reps)
2) 5 Roundsa) Decline Push Up (10 reps)
b) Pull-Up (failure)
***Hold at top until failure if you cannot complete a pull-
up***
c) Lateral Push Up (10 reps)
d) Single Arm Inverted Row (5 reps/arm)
3) Countdown Set (**Move from 20 reps down to 10 reps,doing 1 less rep with each successive set**)
a) Crunches (20!19!18!…12!11!10)
http://www.youtube.com/watch?v=F077bqe3Xrg
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b) Sit Ups (20!19!18!…12!11!10)c) Flutter Kicks (20!19!18!…12!11!10)
Thursday (Rest / Basketball Drills)
Friday
***Dynamic Warm Up***
1) Burpee (5 sets : 3 reps) ***Jump as HIGH as you can on
each burpee***
2) Countdown Set
a) Clapping Push Up (10!
9!
8!
7!
6!
5!
4!
3!
2!
1)
b) Alternating Lunge (10!9!8!7!6!5!4!3!2!1/leg)
c) Inverted Row (10!9!8!7!6!5!4!3!2!1 reps)
d) Squat Jump (10!9!8!7!6!5!4!3!2!1 reps)
Week 4
http://www.youtube.com/watch?v=F077bqe3Xrg
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Monday
***Dynamic Warm Up***
1) Sprint (5 sprints : full court)
2) Countdown Set
a) Alternating Lunge (10!9!8!7!6!5!4!3!2!1/leg)
b) Squat (10!9!8!7!6!5!4!3!2!1 reps)
c) Reverse Lunge (10!9!8!7!6!5!4!3!2!1/leg)
d) Burpees (10!9!8!7!6!5!4!3!2!1 reps)
3) Timed Pyramid Set***[:10!:20!:30!:20!:10 sec. AMRAP]***
a) Throw Downs
b) Plank
c) Crunchesd) 6’’ Killers
Tuesday (Rest / Basketball Drills)
Wednesday
***Dynamic Warm Up***
1) Med Ball Overhead Toss (5 sets : 3 reps)
http://www.youtube.com/watch?v=F077bqe3Xrghttp://www.youtube.com/watch?v=F077bqe3Xrg
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2) 5 Rounds
a) Lateral Push Up (20 seconds AMRAP)
b) Pull Up (20 seconds AMRAP)
c) Push Up (20 seconds AMRAP)
d) Inverted Row (20 seconds AMRAP)
3) 4 Rounds/Exercise (20 sec. AMRAP!10 sec. rest)
a) Sit Upsb) Throw Downs
Thursday (Rest / Basketball Drills)
Friday
***Dynamic Warm Up***
1) Box Jumps (5 sets : 5 reps)
2) 5 Rounds
a) Alternating Lunge (10/leg)
b) Push Up (20 reps)
http://www.youtube.com/watch?v=F077bqe3Xrg
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c) Burpee (10 reps)
d) Pull Up (failure)
3) Countdown Set***Complete sets of descending times ***a) Plank (1 min. ! 45 sec!30 sec!15 sec)
b) Left Side Plank (1 min!45 sec.!30 sec!15 sec)c) Right Side Plank (1 min!45 sec!30 sec! 15 sec)
Week 5
Monday
***Dynamic Warm Up***
1) Sprints (10 sprints : Baseline!3 Point Line)
2) 5 Roundsa) Box Jump (30 seconds AMRAP)
b) Squat (30 seconds AMRAP)
c) Alternating Lunge (30 seconds AMRAP)
d) Back Extension (30 seconds AMRAP)
3) 5 Rounds
a) Crunches (50 reps)
b) Flutter Kicks (50 reps)
http://www.youtube.com/watch?v=F077bqe3Xrg
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c) Plank (50 reps)
d) 6” Killers (1 Minute)
Tuesday (Rest / Basketball Drills)
Wednesday
***Dynamic Warm Up***
1) Clapping Push-Up (3 sets : 5 reps)
2) Countdown Set
a) Decline Push Up (10!9!8!7!6!5!4!3!2!1
reps)
b) Pull Up (10!9!8!7!6!5!4!3!2!1 reps)
c) Push Up (10!9!8!7!6!5!4!3!2!1 reps)
d) Inverted Row (10!9!8!7!6!5!4!3!2!1 reps)
3) Pyramid Set
***[:10!:20!:30!:20!:10 sec. AMRAP]***a) Sit Ups
b) Crunchesc) Flutter Kicks
d) Hello Dollies
http://www.youtube.com/watch?v=F077bqe3Xrg
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Thursday (Rest / Basketball Drills)
Friday
***Dynamic Warm Up***
1) Box Jumps (3 sets : 5 reps)
2) Countdown Set
a) Push Up (20 sec!15 sec!10 sec!5 sec)
b) Squat (20 sec!15 sec!10 sec!5 sec)
c) Inverted Row (20 sec!15 sec!10 sec!5 sec)
d) Burpee (20 sec!15 sec!10 sec!5 sec)
3) 2 Rounds (2 sets / exercise)
***20 sec. AMRAP followed by 10 sec. of rest***
a) Throw Downsb) Flutter Kicks
c) Hello Dolliesd) 6’’ Killers
http://www.youtube.com/watch?v=F077bqe3Xrg
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Week 6
Monday
***Dynamic Warm Up***
1) Sprints (5 sprints : full court)
2) Countdown Seta) Squat Jump
(20 reps!15 reps!10 reps!5 reps)
b) Alternating Lunge (10/leg!8/leg!6/leg!4/leg)
c) Back Extension
(20 reps!15 reps!10 reps!5 reps)
d) Wall Sit
(20 sec!15 sec!10 sec!5 sec)
3) [:10!:20!:30!:20!:10 sec. as many as possible]
a) Sit Ups
b) Flutter Kicks
c) Crunchesd) Plank
Tuesday
***Dynamic Warm Up***
http://www.youtube.com/watch?v=F077bqe3Xrghttp://www.youtube.com/watch?v=F077bqe3Xrg
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1) Med Ball Overhead Throw (3 sets : 5 reps as high as
possible)
2) 5 Rounds
a) Push Up (10 reps)
b) Pull Up Hold (As long as possible)
c) Push Up Hold (10 reps)
d) Inverted Row (10 reps)
e) Burpees (10 reps)
3) 5 Rounds
a) Sit Ups (20 reps)b) Throw Downs (20 reps)
c) Crunches (20 reps)
d) Flutter Kicks (20 reps)
Wednesday (Rest / Basketball Drills)
Thursday
***Dynamic Warm Up***
1) Sprints (5 sprints : 1/2 court)
http://www.youtube.com/watch?v=F077bqe3Xrg
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2) 5 Rounds
a) Walking Lunge (75 feet)
b) Lateral Lunge (10 reps/leg)
c) Squat (10 reps)
d) Sprint (75 feet)
3) Countdown Seta) Throw Downs (20!19!18!…12!11!10)
b) Flutter Kicks (20!
19!
18!
…12!
11!
10)c) Hello Dollies (20!19!18!…12!11!10)d) 6’’ Killers (20!19!18!…12!11!10)
Friday
***Dynamic Warm Up***
1) Med Ball Slams (5 sets : 10 reps)
2) Countdown Seta) Push Up
(10!9!8!7!6!5!4!3!2!1 reps)
b) Close Grip Chin Up
(10!9!8!7!6!5!4!3!2!1 reps)***If you cannot complete the reps, hold your chin over the
bar for as long as possible***
c) Push Up Hold
(10 sets : 20 seconds)
http://www.youtube.com/watch?v=F077bqe3Xrg
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d) Inverted Row
(10!9!8!7!6!5!4!3!2!1 reps)
3) 5 Rounds
a) Crunches (20 reps)b) Flutter Kicks (20 reps)
c) Sit Ups (20 reps)d) Plank (20 seconds)
Week 7
Monday
***Dynamic Warm Up***
1) Sprint (10 sprints : Baseline to 3-Point Line)
2) 5 Rounds
a) Squat Jump (10 reps)
b) Squat (10 reps)
c) Back Extension (10 reps)
d) Stability Ball Leg Curl (10 reps)
e) Stability Ball Bridge (10 reps)
3) 5 Rounds
a) Throw Downs (30 sec. AMRAP)
b) Sit Ups (30 sec. AMRAP)
http://www.youtube.com/watch?v=F077bqe3Xrg
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c) 6” Killers (30 seconds)
Tuesday
***Dynamic Warm Up***
1) Med Ball Broad Toss (3 sets : 5 reps)
2) 5 Rounds
a) Decline Push Up (10 reps)
b) Pull-Up (failure)
***Hold at top until failure if you cannot complete a pull-up***
c) Lateral Push Up (10 reps)
d) Single Arm Inverted Row (5 reps/arm)
3) Countdown Set (**Move from 20 reps down to 10 reps,
doing 1 less rep with each successive set**)
a) Crunches (20!19!18!…12!11!10)b) Sit Ups (20!19!18!…12!11!10)c) Flutter Kicks (20!19!18!…12!11!10)
Wednesday (Rest / Basketball Drills)
http://www.youtube.com/watch?v=F077bqe3Xrg
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Thursday
***Dynamic Warm Up***
1) Sprint (5 sprints : full court)
2) Countdown Set
a) Alternating Lunge (10!9!8!7!6!5!4!3!2!1/leg)
b) Squat (10!9!8!7!6!5!4!3!2!1 reps)
c) Reverse Lunge (10!9!8!7!6!5!4!3!2!1/leg)
d) Burpees (10!9!8!7!6!5!4!3!2!1 reps)
3) Timed Pyramid Set***[:10!:20!:30!:20!:10 sec. AMRAP]***
a) Throw Downs
b) Plank
c) Crunchesd) 6’’ Killers
Friday
***Dynamic Warm Up***
1) Med Ball Overhead Toss (5 sets : 3 reps)
2) 5 Rounds
a) Lateral Push Up (20 seconds AMRAP)
http://www.youtube.com/watch?v=F077bqe3Xrghttp://www.youtube.com/watch?v=F077bqe3Xrg
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b) Pull Up (20 seconds AMRAP)
c) Push Up (20 seconds AMRAP)
d) Inverted Row (20 seconds AMRAP)
3) 4 Rounds/Exercise (20 sec. AMRAP!10 sec. rest)
a) Sit Ups
b) Throw Downs
Week 8
Monday
***Dynamic Warm Up***
1) Sprints (8 sprints : full court)
2) Countdown Set
a) Squat Jump (25 reps!20 reps!12 reps!10 reps)
b) Alternating Lunge (15/leg!12/leg!9/leg!6/leg)
c) Back Extension
(25 reps!20 reps!15 reps!10 reps)
d) Wall Sit
(30 sec!25 sec!20 sec!15 sec)
3) Pyramid Set ***[:15!:30!:45!:30!:15 sec. as many aspossible]***
http://www.youtube.com/watch?v=F077bqe3Xrg
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a) Sit Ups
b) Flutter Kicksc) Crunches
d) Plank
Tuesday
***Dynamic Warm Up***
1) Med Ball Overhead Throw (3 sets : 5 reps as high aspossible)
2) 6 Rounds
a) Push Up (10 reps)
b) Pull Up Hold (As long as possible)
c) Push Up Hold (10 reps)
d) Inverted Row (10 reps)
e) Burpees (10 reps)
3) 5 Rounds
a) Sit Ups (25 reps)
b) Throw Downs (25 reps)c) Crunches (25 reps)
d) Flutter Kicks (25 reps)
http://www.youtube.com/watch?v=F077bqe3Xrg
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Wednesday (Rest / Basketball Drills)
Thursday
***Dynamic Warm Up***
1) Sprints (5 sprints : 1/2 court)
2) 5 Rounds
a) Walking Lunge (100 feet)
b) Lateral Lunge (10 reps/leg)
c) Squat (15 reps)
d) Sprint (100 feet)
3) Countdown Set
a) Throw Downs (20!19!18!…12!11!10)b) Flutter Kicks (20!19!18!…12!11!10)c) Hello Dollies (20!19!18!…12!11!10)d) 6’’ Killers (20!19!18!…12!11!10)
Friday
***Dynamic Warm Up***
1) Med Ball Slams (5 sets : 10 reps)
http://www.youtube.com/watch?v=F077bqe3Xrghttp://www.youtube.com/watch?v=F077bqe3Xrg
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2) Countdown Set
a) Push Up (10!9!8!7!6!5!4!3!2!1 reps)
b) Close Grip Chin Up (10!9!8!7!6!5!4!3!2!1reps)***If you cannot complete the reps, hold your chin over the
bar for as long as possible***
c) Push Up Hold (10 sets : 20 seconds)
d) Inverted Row (10!9!8!7!6!5!4!3!2!1 reps)
3) 5 Rounds
a) Crunches (20 reps)
b) Flutter Kicks (20 reps)c) Sit Ups (20 reps)
d) Plank (20 seconds)
Week 9
Monday
***Dynamic Warm Up***
1) Sprint (10 sprints : Baseline to 3-Point Line)
2) 5 Roundsa) Squat Jump (15 reps)
b) Squat (15 reps)
http://www.youtube.com/watch?v=F077bqe3Xrg
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c) Back Extension (15 reps)
d) Stability Ball Leg Curl (15 reps)
e) Stability Ball Bridge (15 reps)
3) 5 Roundsa) Throw Downs (30 sec. AMRAP)
b) Sit Ups (30 sec. AMRAP)
c) 6” Killers (30 seconds)
Tuesday
***Dynamic Warm Up***
1) Med Ball Broad Toss (3 sets : 5 reps)
2) 5 Roundsa) Decline Push Up (15 reps)
b) Pull-Up (failure)***Hold at top until failure if you cannot complete a pull-
up***
c) Lateral Push Up (10 reps)
d) Inverted Row (20 reps)
3) Countdown Set (**Move from 20 reps down to 10 reps,doing 1 less rep with each successive set**)
a) Crunches (20!19!18!…12!11!10)
http://www.youtube.com/watch?v=F077bqe3Xrg
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b) Sit Ups (20!19!18!…12!11!10)c) Flutter Kicks (20!19!18!…12!11!10)
Wednesday (Rest / Basketball Drills)
Thursday
***Dynamic Warm Up***
1) Sprint (5 sprints : full court)
2) Countdown Set
a) Alternating Lunge (10!9!8!7!6!5!4!3!2!1/
leg)
b) Squat (10!9!8!7!6!5!4!3!2!1 reps)
c) Reverse Lunge (10!9!8!7!6!5!4!3!2!1/leg)
d) Burpees (10!9!8!7!6!5!4!3!2!1 reps)
3) Timed Pyramid Set***[:10!:20!:30!:20!:10 sec. AMRAP]***
a) Throw Downsb) Plank
c) Crunches
d) 6’’ Killers
http://www.youtube.com/watch?v=F077bqe3Xrg
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Friday
***Dynamic Warm Up***
1) Med Ball Overhead Toss (5 sets : 3 reps)
2) 5 Rounds
a) Lateral Push Up (25 seconds AMRAP)
b) Pull Up (25 seconds AMRAP)
c) Push Up (25 seconds AMRAP)
d) Inverted Row (25 seconds AMRAP)
3) 4 Rounds/Exercise (20 sec. AMRAP!10 sec. rest)
a) Sit Ups
b) Throw Downs
Week 10
Monday
***Dynamic Warm Up***
1) Sprints (5 sprints : full court)
2) Countdown Seta) Squat Jump
http://www.youtube.com/watch?v=F077bqe3Xrghttp://www.youtube.com/watch?v=F077bqe3Xrg
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(20 reps!15 reps!10 reps!5 reps)
b) Alternating Lunge (10/leg!8/leg!6/leg!4/leg)
c) Back Extension(20 reps!15 reps!10 reps!5 reps)
d) Wall Sit(20 sec!15 sec!10 sec!5 sec)
3) [:10!:20!:30!:20!:10 sec. as many as possible]
a) Sit Upsb) Flutter Kicksc) Crunches
d) Plank
Tuesday
***Dynamic Warm Up***
1) Med Ball Overhead Throw (3 sets : 5 reps as high as
possible)
2) 5 Rounds
a) Push Up (10 reps)
b) Pull Up Hold (As long as possible)
c) Push Up Hold (10 reps)
d) Inverted Row (10 reps)
http://www.youtube.com/watch?v=F077bqe3Xrg
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e) Burpees (10 reps)
3) 5 Rounds
a) Sit Ups (20 reps)b) Throw Downs (20 reps)c) Crunches (20 reps)
d) Flutter Kicks (20 reps)
Wednesday (Rest / Basketball Drills)
Thursday
***Dynamic Warm Up***
1) Sprints (5 sprints : 1/2 court)
2) 5 Rounds
a) Walking Lunge (75 feet)
b) Lateral Lunge (10 reps/leg)
c) Squat (10 reps)
d) Sprint (75 feet)
3) Countdown Set
a) Throw Downs (20!19!18!…12!11!10)
http://www.youtube.com/watch?v=F077bqe3Xrg
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b) Flutter Kicks (20!19!18!…12!11!10)c) Hello Dollies (20!19!18!…12!11!10)d) 6’’ Killers (20!19!18!…12!11!10)
Friday
***Dynamic Warm Up***
1) Med Ball Slams (5 sets : 10 reps)
2) Countdown Set
a) Push Up(10!9!8!7!6!5!4!3!2!1 reps)
b) Close Grip Chin Up
(10!9!8!7!6!5!4!3!2!1 reps)***If you cannot complete the reps, hold your chin over thebar for as long as possible***
c) Push Up Hold(10 sets : 20 seconds)
d) Inverted Row
(10!9!8!7!6!5!4!3!2!1 reps)
3) 5 Rounds
a) Crunches (20 reps)b) Flutter Kicks (20 reps)
c) Sit Ups (20 reps)
d) Plank (20 seconds)
http://www.youtube.com/watch?v=F077bqe3Xrg
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8/18/2019 Vertical body weight
32/40
Week 11
Monday
***Dynamic Warm Up***
1) Sprint (10 sprints : Baseline to 3-Point Line)
2) 5 Roundsa) Squat Jump (10 reps)
b) Squat (10 reps)
c) Back Extension (10 reps)
d) Stability Ball Leg Curl (10 reps)
e) Stability Ball Bridge (10 reps)
3) 5 Roundsa) Throw Downs (30 sec. AMRAP)
b) Sit Ups (30 sec. AMRAP)
c) 6” Killers (30 seconds)
Tuesday
***Dynamic Warm Up***
1) Med Ball Broad Toss (3 sets : 5 reps)
2) 5 Rounds
http://www.youtube.com/watch?v=F077bqe3Xrghttp://www.youtube.com/watch?v=F077bqe3Xrg
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a) Decline Push Up (10 reps)
b) Pull-Up (failure)***Hold at top until failure if you cannot complete a pull-
up***
c) Lateral Push Up (10 reps)
d) Single Arm Inverted Row (5 reps/arm)
3) Countdown Set (**Move from 20 reps down to 10 reps,doing 1 less rep with each successive set**)
a) Crunches (20!19!18!…12!11!10)b) Sit Ups (20!19!18!…12!11!10)c) Flutter Kicks (20!19!18!…12!11!10)
Wednesday (Rest / Basketball Drills)
Thursday
***Dynamic Warm Up***
1) Sprint (5 sprints : full court)
2) Countdown Set
a) Alternating Lunge (10!9!8!7!6!5!4!3!2!1/leg)
http://www.youtube.com/watch?v=F077bqe3Xrg
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8/18/2019 Vertical body weight
34/40
b) Squat (10!9!8!7!6!5!4!3!2!1 reps)
c) Reverse Lunge (10!9!8!7!6!5!4!3!2!1/leg)
d) Burpees (10!9!8!7!6!5!4!3!2!1 reps)
3) Timed Pyramid Set
***[:10!:20!:30!:20!:10 sec. AMRAP]***
a) Throw Downs
b) Plankc) Crunches
d) 6’’ Killers
Friday
***Dynamic Warm Up***
1) Med Ball Overhead Toss (5 sets : 3 reps)
2) 5 Roundsa) Lateral Push Up (20 seconds AMRAP)
b) Pull Up (20 seconds AMRAP)
c) Push Up (20 seconds AMRAP)
d) Inverted Row (20 seconds AMRAP)
3) 4 Rounds/Exercise (20 sec. AMRAP!10 sec. rest)
a) Sit Upsb) Throw Downs
http://www.youtube.com/watch?v=F077bqe3Xrg
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8/18/2019 Vertical body weight
35/40
Week 12
Monday
***Dynamic Warm Up***
1) Sprints (8 sprints : full court)
2) Countdown Set
a) Squat Jump (25 reps!20 reps!12 reps!10 reps)
b) Alternating Lunge (15/leg!12/leg!9/leg!6/leg)
c) Back Extension
(25 reps!20 reps!15 reps!10 reps)
d) Wall Sit
(30 sec!25 sec!20 sec!15 sec)
3) Pyramid Set ***[:15!:30!:45!:30!:15 sec. as many aspossible]***
a) Sit Ups
b) Flutter Kicksc) Crunches
d) Plank
Tuesday
***Dynamic Warm Up***
http://www.youtube.com/watch?v=F077bqe3Xrghttp://www.youtube.com/watch?v=F077bqe3Xrg
-
8/18/2019 Vertical body weight
36/40
1) Med Ball Overhead Throw (3 sets : 5 reps as high aspossible)
2) 6 Roundsa) Push Up (10 reps)
b) Pull Up Hold (As long as possible)
c) Push Up Hold (10 reps)
d) Inverted Row (10 reps)
e) Burpees (10 reps)
3) 5 Rounds
a) Sit Ups (25 reps)
b) Throw Downs (25 reps)c) Crunches (25 reps)
d) Flutter Kicks (25 reps)
Wednesday (Rest / Basketball Drills)
Thursday
***Dynamic Warm Up***
1) Sprints (5 sprints : 1/2 court)
http://www.youtube.com/watch?v=F077bqe3Xrg
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8/18/2019 Vertical body weight
37/40
2) 5 Rounds
a) Walking Lunge (100 feet)
b) Lateral Lunge (10 reps/leg)
c) Squat (15 reps)
d) Sprint (100 feet)
3) Countdown Set
a) Throw Downs (20!19!18!…12!11!10)b) Flutter Kicks (20!19!18!…12!11!10)c) Hello Dollies (20!19!18!…12!11!10)d) 6’’ Killers (20!19!18!…12!11!10)
Friday
***Dynamic Warm Up***
1) Med Ball Slams (5 sets : 10 reps)
2) Countdown Set
a) Push Up (10!9!8!7!6!5!4!3!2!1 reps)
b) Close Grip Chin Up (10!9!8!7!6!5!4!3!2!1
reps)
***If you cannot complete the reps, hold your chin over thebar for as long as possible***
c) Push Up Hold (10 sets : 20 seconds)
d) Inverted Row (10!9!8!7!6!5!4!3!2!1 reps)
http://www.youtube.com/watch?v=F077bqe3Xrg
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8/18/2019 Vertical body weight
38/40
3) 5 Rounds
a) Crunches (20 reps)
b) Flutter Kicks (20 reps)c) Sit Ups (20 reps)d) Plank (20 seconds)
Disclaimer: Consult a physician and follow all safety
instructions. Every effort has been made toaccurately represent the potential of this training.
Results are not typical, and only represent players
who worked very hard. Of course, no guarantee canbe made for every single player.
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8/18/2019 Vertical body weight
39/40
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8/18/2019 Vertical body weight
40/40