Thursday's Workout

1 Arm Snatch 3*6

Weighted Pullup 3*4

Reverse Lunge 3*6

Inverted Row 3*8-12

Prone Trap Raise 3*12

Side Bridge 3*30 seconds

Friday's Workout

Pushups 3*max reps

Pull Throughs 3*8-10

DB Military Press 3*6

Hamstring Curl 3*6

Barbell Rollout/Ab wheel rollout 3*30seconds

Day 2 of New Athlete Workouts

Bench Press 3*6

Single Leg Deadlift 3*6/side

Standing Barbell Military Press 3*6

SHELC 3*12

Paloff Press 3*12/side

Wall Ankle Mobilizations 3*12

Athlete Summer Workout: New Phase

To all my followers its new workout time. I don't have to time to post all the days so what you are going to have to do is check back tomorrow for the days lift. Hopefully all of you are continuting to work hard and get stronger. I want most of you to start getting some running in. Basically, striders to so go to a field and run at about 80% for full field. I want you to begin building up your conditioning before school starts. I want you guys to do this 2-3 times this week. Next week I will get some more conditioning up for you. Without further adieu, here is today/tomorrow's lift. I really want you to step out of your comfort zone and add some weight to these which is why the reps are low.

Warmup as you have been normally doing. Make sure it is a dynamic warmup like I have always had you do.

1 Arm Snatch 3*3/side

Squats 3*6

Chin Ups 3*6

Walking Lunges 3*6/side

Seated Row 3*6

Face Pulls 3*12

Reverse Crunches 3*12

5-18 Workout

Here are your workouts for May 18. It is the first official lifting day of the summer make it a good one.

Warm Up- Everyone will do this warm up

Foam Roll-5 minutes. Roll what hurts, if it isnt sore skip it. Make sure you are rolling the whole 5 minutes even if it is on one spot. Click on the exercises for videos. If you don't have a roller just make sure you really warm up.

Birddog*10/side

Ankle Mobility *10/side

Scap Pushups on Elbows*15- You are going to try and squeeze your shoulder blades together on the way down

Squat to Reach *5/side

Spiderman Walks *5/side

Make sure you stick every landing. You will do 3 sets of 5 jumps per leg. If you are having knee issues you will not jump just go to the first exercise.

A1. Bench Press 3*5-

Use a weight that will not allow you to do 5. So go heavy, if the first set was too light move up. If it was too heavy move down.

B1. Push Ups 3*10-

Use the bar height that will barely allow you to do 10. You can find these in the second video if you are unclear of what they are. If you can do 10 on the floor, elevate your feet, at about 1 minute into the first video you'll see the foot elevated version.

B2. Inverted Rows 3*10

C. Face Pulls 3*12

D. Planks 3*40 seconds-

Your goal here is 40 seconds. Go as long as you can.

****Video were provided by Joe Trinsey of Prepperformance.net****

Make sure you rss the page. Or become a follower, you'll see a link to that down at the bottom

Athlete Summer Workout Updates

Summer Workouts

I haven't had the opportunity to add new content to the blog this week, I'm in the process of moving as most of you know so I won't be able to do any of this stuff for this week. From here on out we will be repeating the workouts from last week, unless otherwise stated. Here are the old workouts to make it a little easier.

Monday Workout

Tuesday Workout

Thursday Workout

Friday Workout

• For all of these workouts I want to emphasize that as, you get stronger your weights should go up. Push yourselves, as I can't do it for you anymore. If a set is easy, the next set add weight. If you find your last set is too easy, make a note, in the notebooks I know you all have, and the next time you do that workout use more weight. Start from there. Now, every workout isn't going to be perfect, but you always want to strive to move up. I will give you updates to the workouts periodically so stay tuned to the blog

Workouts/Week

• If you are having a hard time getting to your workouts 4 times a week, let me know as soon as you can, and I'll put something together for you that will have you lifting 3 times a week, or even two if need be.
  

Prioritize

• To get the most out of your training, you might want to rethink how much basketball you play for the summer. I understand that your coaches want you playing, but in order to maximize your work in the weight room you need adequate rest between workouts, summer league games, and individual workouts. So NEVER, do two weight room workouts in one day. NEVER. I don't care if you missed a day. Just do the day you missed and continue the week as you normally would.
• Work on your games. Don't forget that we aren't weight lifters, we are basketball players. So that means you need to be working on your skills. By working on your skills I don't mean crap summer league games. In my opinion I think they are worthless as far as your game is concerned, unless you are really using the time to work on things that you need to work on. I think improving your game comes from deliberate practice, not 5 on 5 open gym. We as basketball players are weak, we play pickup year round thinking we are improving ourselves, when we are really just putting ourselves open to overuse injuries. That "tendinitis", jumpers knee, ankle pain, back pain, is all because we are mis-priortizing whats important.

If I were you, and you need help organizing your time here is what I would do:

• Strength and Conditioning-weight room, sprints, etc.
• Skill Work-1 on 1, 2 on 2, form shooting, ball handling. Whatever weakness you have! I'll also post some drills and things for you guys as well.
• Rest-This is as important as anything else.
• Open gyms/summer league
  

The first three could all be in first, but I wanted to show that open gyms and games really should be far down the list. REALLY FAR. Just prioritize, lift, rest, work on your games and you will be better by next year.

Conditioning

As far as conditioning is concerned, do not get caught up in trying to stay in game shape over the summer. We will worry about that as the summer moves on. If you have the time to get extra workouts in like a sprint, or agility workout then let me know and I will get them to you. Otherwise don't go conditioning until it gets closer to August. By no means run long distances. No 1, 2, or 3 mile runs, EVER. But like I said I will put conditioning up as the summer goes on, but don't expect any until late July, Early August. I want you to focus on your skills, and strength.

RSS

The best way to do that is through the rss feeds if you know how to use them. Otherwise just bookmark the page. I'm out of here, and I'll see you in August.

Work Hard

5-8 Workout

This was the max effort lift for Friday. I'm posting it a little late. But it should still be done if you haven't done it already.

A. Squats 4*10

B. Single Leg Box Squats 3*10

C. RDL 3*8

D. Side Planks 3*30 sec/side-Place your back against a wall. Make sure your shoulders, head and butt are in a straight line. If this is too hard then go down to your elbow like we have been doing.

5-8 workout Repetition Upper

This is a dynamic effort day so for the bench press you will push through each set to get the most amount of reps. The warmup will be the same as we have done for the past few sessions.

1 Arm Snatch 4*3

A. Barbell Bench Press- 3*max reps with 60% of 1RM

B. Chinups 4*8

C1. Face Pulls 3*12

C2. Military Press 4*8

D. Prone Trap Raise 3*10

***Video Courtesy of michaelboyle.biz***

5-5 Workout Dynamic Effort Lower Body

Today's workout is a dynamic effort lower body training session. You guys that are healthy will be doing a little jumping beforehand. All workouts that are given to the athletes are a variation of Joe Defranco's Westside for Skinny Bastards Template. I have to give credit where credit is due. Now on with the workout.

Warmup and Foam Roll- In today's and every warmup from here on out, maintain good posture. Which is chest nice and tall, your shoulder blades squeezed back and down, and your abs tight. We are trying to build and maintain good habits, and it starts in the warmup.
Glute Bridge*15
Birddog*10/side
Hip Flexor stretch 15 seconds/side
Piriformis Stretch 15 seconds/side
Overhead Walking Lunge 8/side
Kettlebell Swings 25 total- really squeeze the glutes on the way up

Workout
Medial Hurdle Hops with a stick 3*5.
Unlike the video you will stick the landing like you did yesterday, and make sure you take your time.



A. Medicine Ball Scoop Toss 3*5
Just like the video without the toss. You are going to swing the medicine ball between your legs like you are about to jump up, then throw the ball as hard as you can against the wall in front of you. Like I said you will not be jumping at all just stay in one place. Really contract the glutes and abs hard to get the most power out of the exercise.


B1. Lunges, Reverse Lunges for Isa only, not you Sanchez 3*8
B2. Glute Ham Raise 4*5 (Isa-Slideboard Hamstring curls 3*10)

C1. Get Ups- DB overhead, lie on your back, and go up onto your elbow 3*20 total

4-30 Workout

4-30 WorkoutApril 30, 2009 by blogginwithbaker

I’m going to be out of town all day so I am going to post this for you guys, if you need help I will be back a little later and we can go around 8 if you would prefer that.
Today’s workout is a dynamic/repetition day. It means we want you to move the bar and the ball (you’ll see below) as quickly as possible through the movement. This is how you will develop power for movements such as sprinting and jumping in the future. You’ll start off by warming up, grabbing at medicine ball, girls get the 3 kg yellow ball and guys grab a 10lb ball, and head over to the brick wall. The workout is as follows. If the exercises have the same letter in front of them superset the exercises.(b1 and b2 are one superset)

Warm up and Foam Roll-Make sure you hit your legs really well and work as much soreness out as you possibly can.

Before workout:
Overhead Pass Medicine Ball Throw- 5*5-
Take about a minute break between sets. I want your feet to be stable throughout the exercise, there is no step for these. Also you don’t need the band around your knees.

a1. Bench Press with 50% of 1RM- 3*max reps
With these we want the bar moving at a decent speed, and we want to go almost to failure, leave one or two reps “in the tank”. You will take a 2-3 minute break in between sets. Make sure you take the break!

b1. Chin Ups- 4*8. If these are too easy add weight
b2. Face Pulls- 3*12
Click the link. Some of you may or may not be doing these correctly. This guy really knows what he is talking about, and he describes the exercise perfectly. Make sure you read it.

c1. Standing DB Military Press 4*8
You can see I want them done standing. Challenge yourself with the weight here as well as all the exercises you are doing.

d1. Prone Trap Raise 3*10-
The video is a little grainy but you get the idea. You want your shoulder blades to be back and down, if you can’t get them back and down without arching your lower back, lower the weight and do them correctly. This isn’t about as much about weight as it is doing them correctly.

Any questions just ask me. If you have time later tonight, I’ve got a sprint workout you healthy guys can do, and try and get some shots up, work on your games. It’s not all about the weight room, your skills should always be a priority. Tomorrow is a leg day, so make sure you eat and sleep well, it’s going to be tough. Talk to you guys soon.

4-28 Workout

4-28 WorkoutApril 28, 2009 by blogginwithbaker
Here are today’s workouts for you guys. It’s a dynamic/speed day so basically what we are trying to do is move the bar, medicine ball, dumbell as quickly as possible, especially for the first movement. For those of you who aren’t injured you will be doing box jumps of some sort. Without further ado, here it is.
Jill, Mel, Justin
a1: box jumps 5*2
a2: Squats 3*10
b1: step ups 3*10
b2: glute ham raise 4*5
c: Paloff Press 3*30s

Franklin
a1: Low Box Hops
a2: Squats w/. sandbag 3*10
b1: Slideboard Hamstring Curls 3*12
c1: Pull thrus 3*20

Isa
a1: box jumps 5*2
a2: Sandbag + Weight vest squats to box 3*10
b1: Reverse Lunge 3*10
b2: Hamstring Curls 4*10
c: Paloff press 3*30s/side

Mcnay
a1: 3*10
b1: 3*12
b2:ankle mobility
c1:single leg deadlift 3*10
c2: Quad Stretch
d1: Weighted Planks