Keep in mind these are templates and not EXACTLY what was done. This is because sometimes we have to change last minute. These are what I had planned though.
- Team trains 2xs/ week
- They typically train immediately after practice
- We will list these one week at a time.
- When I put in week2 and 3 etc. I am going to attempt to put the previous week in so everyone can see volume manipulation etc.
- Day 1 is typically lower body emphasis.
-Day 2 is typically upper body.
- All of our squatting is done to a box unless I note otherwise. Perpendicular shin angle and ext rotated knees are very important.

 

Day one week one
1. Lateral band walks - down and back 2x
2. TKE - 60 total
The rest of the movements are done in any order with minimal rest. You think movement order really matters after a 3 hour practice? Know what your objective is and get it in. Also, we only have 2 belt squats with 14  guys lifting at once
3. Belt Squat Box Squat vs 1 set of Bands - 6x2  - @2 plates/side.
4. Groiners - 60 total
5. Shooters - 3x10
6. Back Extension - 3x15 - bwt
7. CG Lat Pulldown - 3x10 - stretch/ traction at top. Scap depression then pull each rep.
8. Banded prone hamstring curls - 3x20
9. Dick Hartzel banded hip mobility- 20 reps on each position (hamstring, groin, glut, hip flexor)
10. we also do the X-wife on those who want to do it

Day two week one
1. Lateral raise - 50 total
2. speed bench vs ultra minis - 6x3@ 30%
The rest are done in any order.
3. DB floor press 3x8
4. Inverted Row - 3x10
5. Chest supported T raise w/ thumbs out - 3x12
6. Banded side bend - 4x20
7. bis and tris - any 3x fail

Our top 3 priorities right now are:
1. stay healthy
2. Be/ get more explosive
3. build up weak points through accessory work

This is why our exercise selection is mostly movements that are simple to perform and not taking away from the TOP priority; playing basketball.  Belt squats are used to traction the hips and keep compression of the spine minimal. This is also the reason for back ext and the pulldowns. The banded side bends also provide traction for the shoulders while training their trunk, sorry not gonna say the C word.