PROGRAM ASSUMPTIONS:
- High school athlete who played football and is now a starter on the basketball team
- Athlete has one year of lifting experience
- Most basketball games are on Tuesday and Friday nights
- Weight room has various specialty bars but no reverse hypers or GHRs
- bands are available but no chains
- Lifting will be done the day after games - the athlete may be fatigued from the games, but training will not interfere with the next game's performance this way. This will help auto-regulate the training. Basketball is the priority right now.
- The team is 8 weeks away from playoff time
- Athlete is approximately a 300lb squatter (with parallel box) and 225 bencher
WEEK 3
WEDNESDAY - LOWER BODY
1. Banded hip mobility
2. roll out psoas,TFL, upper glutes and IT bands
3. Seated Hip Abduction x 100 total
4. groiners - 100 total
5. Speed squat w/ Rackable Cambered bar vs light bands - 4x3 w/ a plate
6. Bring feet into a medium stance. Work up to a heavy set of 3 with bands still on after speed sets - top set should feel like an 8 out of 10. It should take about 4-5 sets to get there.
7. Pistol Squat to bench - 3x10 - bwt - hold 10lb plate
8. Back Extension - 3x20- add 25lb plate
9. abs with weight - 100 total
10. Neutral Grip Pullup - 3x 8 - whatever makes 8 reps hard to achieve. Add weight, less band help etc.
11. banded hip mobility
SATURDAY - UPPER BODY
1. Banded shoulder traction - 30 reps/ position
2. roll out pecs, ant. delts and lats
3. banded upright row - 4x20 - light, pull band apart at top
4. speed bench vs. micro minis - 4x3 @95lbs
5. Bench w/ bands on - work up to a heavy set of 3. It should take 4-5 sets to get there. Last set should feel like an 8 out of 10. If the athlete has good energy/motivation take a second set.
6. Chest supported DB row - 5x10
7. Chest supported Y raise - 4x 20, up weight from last week
8. Bis and Tris superset - 4 minutes
9. banded overhead side bend - 5x20
10. banded shoulder traction
All accessory movements should be controlled, no momentum with a 4-second negative.