This programming is designed to increase strength, power, and speed while preparing the athlete for the upcoming basketball season.
FeaturesA1
Jump Rope 2 Foot Bounce YST
1 x 1:00
A2
Jump Rope Carioka YST
1 x 1:00
A3
Jump Rope Zig Zag YST
1 x 1:00
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
5, 5, 3, 3 @ 70, 70, 75, 75 %
B3
Plyo Power Side Step Up YST
10, 8, 6
B4
Push Press YST
5, 5, 3 @ 65, 70, 75 %
B5
Plyo Clap Pushup YST
10, 8, 6
C1
Back Squat YST
8, 5, 5, 3 @ 65, 70, 70, 75 %
C2
RDL
8, 5, 5, 3 @ 60, 65, 65, 70 %
C3
Side Lunge YST
1 x 10
D1
Bench Press YST
8, 5, 5, 3 @ 70, 75, 75, 75 %
D2
Lat Pulldown YST
8, 5, 5, 5
D3
Lateral Raise YST
1 x 10
D4
DB Tricep Extension YST
1 x 10
D5
Barbell Bicep Curl
1 x 10
E1
Hanging Leg Raise
3 x 10
E2
Med Ball Side Slam YST
2 x 10
E3
Med Ball Front Slams YST
15, 12, 10
E4
Back Extension YST
1 x 15
F
Static Stretch Routine
1 x 0:30
A1
Jump Rope 2 Feet Lateral Bounce YST
1 x 1:00
A2
Jump Rope Scissor YST
1 x 1:00
A3
Jump Rope 1 Leg Hop YST
1 x 1:00
B1
1 Arm DB Snatch YST
5, 5, 3, 3
B2
Plyo Jump Squat YST
12, 10, 8
B3
DB Push Press YST
5, 5, 3
B4
Plyo Clap Pushup YST
10, 8, 6
C1
Step-Ups
1 x 8
C2
Leg Curl YST
1 x 10
D1
Incline Barbell Bench Press YST
1 x 8
D2
Seated Row YST
1 x 8
D3
Post Delt Raise
8, 6, 6
D4
DB Tricep Extension YST
8, 6, 6
D5
DB Curls YST
8, 6, 6
E1
Plank Hip Drop
15, 12, 10
E2
Side Plank Hip Drops
10, 8
E3
Crunch Reach YST
1 x 50
E4
Physio Ball Back Rotation YST
1 x 10
F
Static Stretch Routine
1 x 0:30
A1
Jump Rope 2 Foot Bounce YST
1 x 1:00
A2
Jump Rope Carioka YST
1 x 1:00
A3
Jump Rope Zig Zag YST
1 x 1:00
B1
Hang Clean Pull YST
1 x 5
B2
Hang Clean YST
5, 5, 3 @ 70, 70, 75 %
B3
Plyo Power Side Step Up YST
12, 10, 8
B4
Push Press YST
5, 5, 3 @ 65, 70, 75 %
B5
Plyo Clap Pushup YST
10, 8, 6
C1
Back Squat YST
8, 5, 5 @ 70, 75, 75 %
C2
RDL
8, 5, 5 @ 65, 70, 75 %
C3
Side Lunge YST
1 x 8
D1
Bench Press YST
8, 5, 3 @ 70, 75, 80 %
D2
Lat Pulldown YST
8, 5, 5
D3
Lateral Raise YST
1 x 8
D4
Nose Crunchers Yst
1 x 8
D5
Barbell Bicep Curl
1 x 8
E1
Hanging Leg Raise
3 x 10
E2
Med Ball Side Slam YST
2 x 10
E3
Med Ball Front Slams YST
15, 12, 10
E4
Reverse Hyperextension
1 x 15
F
Static Stretch Routine
1 x 0:30