recommend the Medicine Ball Workouts and On Court Strength Workout PDF’s available at Shop.StrongerTeam.com. Strength Training Safety, time efficiency, and intensity are the backbone of this training program. Our main focus is to facilitate improvement in muscular strength and potential for power without the use of standard equipment. By making
week weight training, are strongly encouraged to go on vacation, or train on their own. 3. Offseason 3: (July) Strength training 4x per week, 2x per week SPARQ Training before workouts 1x general conditioning post workout (treadmill sprint work) . Open gym 5-6x per week, athletes individual workouts on their own 4-6x per week. 4.
Warm-Up/ Prehab PRONE I, W, T, W 2X10 EACH WITH 10 LB WEIGHT (DB OR PLATE) Bench Press 3x10 75% 3x10 75% 4x8 80% 4x8 80% Pull Ups 3x Max 3x Max 4x Max 4x Max Alt Incline DB Bench 3x10 each 3x10 each 3x8 each 3x8 each Shrugs 3x10 3x10 3x8 3x8 DB Shoulder Press 3x12 3x12 3x10 3x10 Single Arm DB Row 3x12 3x12 3x10 3x10 EDT-Below
Body Weight Training Perform 3 cycles rest 1 minute repeat 10 Single Leg Bench Squats 12- 2 Ball Push ups (basketball) 10 Lateral Step up 10 Strength Ball Rev Hyper 10 Lunge Matrix fwd, side, back 10 Bench dips, feet on strength ball 10 1 Ball Push up (basketball) 10 Towel Pull ups 10 Burpees *Week 2 Monday & Thursday
purpose. Consequently, our workouts are very intense, relatively brief, and never more than three times a week. SPARTAN athletes reach their potential for size and strength by the time they graduate. Strength training for athletics is only valuable in the context of the sport. We are not a weight lifting team, nor are we marathon runners.
Marcin Gortat Rookie Year (2008) Weight: 104 Kilos Bench: 113 Kilos Squat: 136 Kilos V02 Max: 64 ml/kg/min
training from the weight room to the basketball court, each 4 minute set is separated with a 2 minute rest period, similar to the media timeout during games. Table 5.
Allow rest time between workouts. Stop immediately if there is any pain. Maintenance Program Guidelines When using the in-season basketball strength maintenance program it is important athletes rest 48-hours between the first and second workout and rest 48-hours between workouts and a game. Also, these workouts
Instructions: Utilize standard weight room equipment to strengthen muscles used for basketball. Note: Work larger muscles first and focus on different body parts each workout. Instructions: Perform 2-3 exercises for 30 seconds (each foot). Instructions: Hold each stretch for fifteen seconds (each side).