2. Needs Analysis
• Analyze the fitness needs of individual athletes
involved in sport
– Hamstrings: ACL prevention, forward sprinting,
prevents medial foot placement during gait, reducing
risk of ankle sprains
– Gluteus Medius: primary frontal plane stabilizer.
Great way to reduce prevalence of MTTS in players
– Core musculature: making mid-air adjustment,
stability when rebounding/being able to box out and
still have enough power to jump for rebound
3. Periodization
• Periodization: gradual cycling of specificity,
intensity, and volume of training to achieve peak
levels of fitness
• Better gains have been found in periodization
programs versus non-periodization programs.
– 17% increase with non-periodized programs versus
29% with periodized programs.
• Two types:
– Linear
– Non-linear
5. Periodization
• Within each macrocycle, there are generally 4
mesocycles. Not every macrocycle has
mesocycles (in-season)
– Hypertrophy
– Strength
– Strength/power
– Peaking
• Basketball is best suited with a non-linear
progression, given it involves playing several
games per week.
6. Guidelines
• In-season, involving low-volume, high-
intensity workloads would look like this:
– Sets: 3-4
– Reps: 3-5
– Rest: 3-4 min
– Frequency: 1-2 session per week, non including
core and flexibility sessions
7. Upper Body Workout (I)
Activity Monday Tuesday Wednesday Thursday Friday
Bench Press
(Dumbbells)
2x10 X X X X
Rows
w/scap)
2x10 X X X X
Upright
Rows
(Dumbbells)
2x10 X X X X
Lat Pull-
downs
2x10 X X X X
Planks 1 min each X X X X
8. Leg Workout (I)
Activity Monday Tuesday Wednesday Thursday Friday
Step-ups X X X 15x X
Squat to Sit X X X 2x8 X
Side Lunges X X X 2x15 X
Lateral Hops X X X 1x1min each
leg
X
HS
Falldowns
X X X 2x10 X
Planks X X X 1 min each X
9. (Workout C)
Activity Monday Tuesday Wednesday Thursday Friday
Push-ups X X X X 2 min
Sit-ups X X X X 2 min
Planks 4-Way X X X X 4 min
Supine Rows X X X X 15x
Oblique Twists
(on
stomach/back)
X X X X 2 min
•Also would like to include a 30 minute yoga session a few times a month
•For most workouts during season, use 5-6 reps per set to reduce neural
fatigue. More important later in the season. Rest time between exercises
should be 2-3 minutes
•Change sets/reps every other week. Do one week with light loads, 8-12 reps,
3 sets. Reduce rest time to less than 90 seconds.
10. Weeks 4-8 (Workout A)
Activity Monday Tuesday Wednesday Thursday Friday
Incline
Bench
2x8
Dips 2x8
Supine Rows
w/lateral
movement
2x8
Pull-ups 2x5
Planks 1 min each
11. Phase II (Workout B)
Activity Monday Tuesday Wednesday Thursday Friday
Wall Sits
w/walkout
15x
Side Lunges
(w/SH press)
2x10
SL RDL’s 2x8
Wall Squats 2x10
Planks 1 min each
12. Weeks 4-8 (Workout C)
Activity Monday Tuesday Wednesday Thursday Friday
SL Balance 2x1min
Bicycles 1 min
Alternating
Supermans
1 min
Mountain
Climbers
1 min
HS Curls on
Physio Ball
2x8
13. Weeks 8-12 (Workout A)
Activity Monday Tuesday Wednesday Thursday Friday
Physio Ball
Push-ups
3x5
Dips 3x5
Supine Rows
w/lat
movement
3x5
Pull-ups 3x5
Single-leg
Planks
30 seconds
each
14. Weeks 8-12 (Workout B)
Activity Monday Tuesday Wednesday Thursday Friday
Back Squat
w/Dumbells
Lunge dips
Good
Mornings
SL Planks
15. Hamstring Progression
• Olympic lift progression
– Wall sits (facing away from the wall) (2-5 min)
– Walk-out wall squats (15-20 reps)
– Wall squats (facing the wall, 15-20 reps)
– Squat with unweighted bar above head, arms
straight (once able to do 15-20 wall squats)
– Loaded back squat (start with bar)
– Hang clean
– Power clean
