Plyometric and Strength Program for Provincial Men’s Basketball Team 

By Nathan Williams

For www.EliteFTS.com

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The following plyometric and strength training program is designed for use during the pre-competition phase from mid-February to mid-March, which is when the pre-season games begin (figure 1). It is assumed that all athletes have a solid base from the training during the specific preparation phase (SPP) and the general preparation phase (GPP). As shown in figure 1, all athletes will have just completed maximum strength training and speed training, focusing on increasing running speed.

At this stage of the year, all athletes should have:

• good all round strength levels
• a minimum squat of 150 percent body weight as recommended by the NSCA position paper on plyometrics (if not, depth jumps will be replaced in the plyometric program)
• basic general plyometric training completion during GPP/SPP, including bounding, hopping, and skipping movements

The following program is not designed for athletes with injuries whose programs will need to be individualized to allow them to recover prior to the commencement of the competition phase. Prior to beginning this program, athletes will be advised that if they or the coaching staff notices that they are fatigued, the plyometric component should be avoided due to the requirements it places on the body, especially the central nervous system. Two weekly sessions of structured plyometrics are used rather than three due to the large amount of SSC exercises these athletes perform as part of basketball games and their team training.

All plyometric sessions will be preceded by a thorough warm up that includes stretches of both the upper and lower body. Initially plyometric sessions will last up to thirty minutes, but the time will decrease (due to lessened volume) as the intensity is progressively increased each week. All exercises will be demonstrated, emphasizing technique and “fast but soft feet.” The weight training program follows these plyometric sessions so that other days are free for endurance training, skill development, team training, and active recovery sessions. The aim of the strength and plyometric program is to increase the athlete’s overall strength and explosiveness with special emphasis placed on increasing the vertical jump distance and ball passing distance and speed.

The exercises in this program (figure 2) progress from less specific to more specific over four weeks while the volume decreases as the intensity increases. The decrease of volume is noticeable in weeks three and four as conditioning training time decreases by 10 percent to allow technique (skill) training to increase (figure 1). Work to rest ratios begin at 1:3 but are decreased to 1:2 at week three. Foot contacts are kept at less than 120 per plyometric session. Monday is primarily focused on the lower body with some upper body plyometrics while Wednesday is focused on the upper body with some lower body plyometrics. This was designed to maximize recovery time for the larger lower body muscle groups prior to games on Saturday.

The strength training program uses movements where power can be maximized through a large range of motion (e.g. jump squats, bench press throws) as well as through using dumbbells as it has been suggested that one-handed exercises may be more sports specific in this case (Marlow 2002). The major exercises are increased from 30–40 percent each week, which allows for increased intensity while still maximizing power output (Wilson 1994). Due to time constraints, some muscle groups that players would have trained more specifically during the GPP and SPP phases (e.g. biceps, latissimus dorsi) have been left out. Individuals may wish to include more specific work here if time allows.

 

Annual training and competitive plan

Months

Oct

Nov

Dec

Jan

Feb

Mar

Apr

May

Jun

Jul

Aug

Sep

Competitions

C

P

P

P

P

N

N

N

N

N

N

N

N

N

N

N

N

N

I

I

I

I

I

I

Periodization

Off

GPP

SPP

Pre-season

Competition

Finals

Competition/finals

Transition

Macrocycles

-

Conditioning

General basic

Specific basic

Unloading

Tp

Peak

Endurance

-

Aerobic capacity

Max aerobic power

Anaerobic/lactic power

Anaerobic/lactic capacity

Maintain

Strength

-

General

Maximum

Power

Maintain

Flexibility

-

Develop

Maintain

Speed

-

Develop running speed

Develop movement speed

Technique (skill)

-

Maintain basic / remedial

Improve basic

Learn advanced

Maintain/develop rhythm and coordination

Tactics (team play)

-

Maintain basic/learn advanced

Learn advanced

Consolidate and synchronize

Psychology

-

Assess skills/dev indv program

Specific mental skills

Competition/ motivation dvpt

Refine & maintain

Finals Prep

Refine

Finals

Testing			X					X			X			X
% Training time:
Conditioning	-	70		60			60		50	40	30		20	20	20	20	20
Skill	-	30		40			40		25	30	40		40	40	30	30	20
Tactical	-	-		-			-		25	30	30		40	40	50	50	60
100%
Training load  80%
60%

C = High performance camp                             Off = Off-season                                 

P = Pre-season game                                        GPP = General preparation phase

N = National basketball league game    SPP = Specific preparation phase

I = International series                           Tp = Taper

Figure 1. Annual training plan for NBL and international basketball player (adapted from Reaburn and Jenkins 1996).