Basketball Training

Men's Basketball Pre-Season 2005 Strength & Conditioning 1RM Squat Bench Push Jerks Hang Clean

Smallest increment

5

320 280 100 180

Bigs - Centers & Power Forwards Tempo - 3:0:X Strength Monday Agility Ladder

Week 1

Abs x 100 Choice

Week 2

Abs x 100 Choice

Week 3

Squat Bench Barbell Lunges Incline D/B Press T-Bar Rows Hamstring Curls Barbell Curls Squat Bench Barbell Lunges Incline D/B Press T-Bar Rows Hamstring Curls Barbell Curls Squat Bench

6x2x255 6x3x225 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 6x2x255 6x4x225 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 6x2x255 6x5x225

Tempo - 3:0:X Speed - Strength/Power Wednesday Agility Ladder Power Rebounding/Chords - 2 x 20 6x3x145 Week 1 Hang Clean Push Jerks 6x3x80 Pull-Ups 3xMAX Seated Military Press 3x8 Abs x 100 Close Grip Bench 3x8 Choice Cable Scarecrows 3x8 3x8 Calf Raises 6x4x145 Week 2 Hang Clean Push Jerks 6x3x80 Pull-Ups 3xMAX Seated Military Press 3x8 Abs x 100 Close Grip Bench 3x8 Choice Cable Scarecrows 3x8 3x8 Calf Raises 6x5x145 Week 3 Hang Clean Push Jerks 6x3x80

Strength - MAX EFFORT Friday

Week 1

Abs x 100 Choice

Week 2

Abs x 100 Choice

Week 3

Abs x 100 Choice

Week 4

Abs x 100 Choice

Week 5

Abs x 100 Choice

Week 6

Abs x 100 Choice

Week 7

Abs x 100 Choice

Week 8

Barbell Step-Ups Chain-Push-Ups Low-Pulley Rows RDLs Standing D/B Curls Squat Bench Barbell Step-Ups Chain-Push-Ups Low-Pulley Rows RDLs Standing D/B Curls Squat Bench Bulgarian Split Squats Floor D/B Chest Press 1-Arm D/B Rows Hamstring Curls Preacher Curls Squat Bench Bulgarian Split Squats Floor D/B Chest Press 1-Arm D/B Rows Hamstring Curls Preacher Curls Squat Bench Front Squats Incline D/B Press T-Bar Rows RDLs Barbell Curls Squat Bench

3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 6x2x255 6x6x225 3x8 3 x MAX 3x8 3x8 3x8 6x2x255 5x5x240 3x8 3x8 3x8 3x8 3x8 6x2x255 4x4x250 3x6 3x6 3x6 3x6 3x6 6x2x255 3x3x265 3x6 3x6 3x6 3x6 3x6 6x2x255 2x2x280

Abs x 100 Choice

Week 4

Abs x 100 Choice

Week 5

Abs x 100 Choice

Week 6

Abs x 100 Choice

Week 7

Abs x 100 Choice

Week 8

Pull-Ups Overhead Military Press Dips (weighted) Cable Scarecrows Calf Raises Hang Clean Push Jerks Pull-Ups Overhead Military Press Dips (weighted) Cable Scarecrows Calf Raises Hang Clean Push Jerks Pull-Ups Seated Arnold Press Lying Triceps Extension Cable Scarecrows Calf Raises Hang Clean Push Jerks Pull-Ups Seated Arnold Press Lying Triceps Extension Cable Scarecrows Calf Raises Hang Clean Push Jerks Pull-Ups D/B Lateral Raise Close Grip Bench Cable Scarecrows Calf Raises Hang Clean Push Jerks

3xMAX 3x8 3x8 3x8 3x8 6x6x145 6x3x80 3 x MAX 3x6 3x6 3x6 3x6 5x5x155 6x3x80 3 x MAX 3x6 3x6 3x6 3x6 4x4x160 6x3x80 3 x MAX 3x5 3x5 3x5 3x5 3x3x170 6x3x80 3 x MAX 3x5 3x5 3x5 3x5 2x2x180 6x3x80

Abs x 100 Choice

Week 4

Abs x 100 Choice

Week 5

Abs x 100 Choice

Week 6

Abs x 100 Choice

Week 7

Abs x 100 Choice

Week 8

Abs x 100 Choice

Week 9

Abs x 100 Choice

Front Squats Incline D/B Press T-Bar Rows RDLs Barbell Curls Squat Bench Barbell Lunges Incline D/B Press T-Bar Rows Hamstring Curls Barbell Curls

3x4 3x4 3x4 3x4 3x4 6x2x255 1x1x295 3x4 3x4 3x4 3x4 3x4

Pull-Ups D/B Lateral Raise Abs x 100 Close Grip Bench Choice Cable Scarecrows Calf Raises Week 9 Hang Clean Push Jerks Pull-Ups D/B Lateral Raise Abs x 100 Close Grip Bench Choice Cable Scarecrows Calf Raises

3 x MAX 3x3 3x3 3x3 3x3 1x1x190 6x3x80 3x3 3x3 3x3 3x3 3x3

Abs x 100 Choice

Week 9

Abs x 100 Choice

Tempo - 3:0:X Strength - MAX EFFORT Friday Agility Ladder Squat Bench Barbell Lunges Incline D/B Press T-Bar Rows Hamstring Curls Barbell Curls Squat Bench Barbell Lunges Incline D/B Press T-Bar Rows Hamstring Curls Barbell Curls Squat Bench

6x3x255 6x2x225 3x6 3x6 3x6 3x6 3x6 6x4x255 6x2x225 3x6 3x6 3x6 3x6 3x6 6x5x255 6x2x225

1x6x350 Box Squat

1x6x385 Box Squat

1x6x385 Box Squat

Barbell Step-Ups Chain-Push-Ups Low-Pulley Rows RDLs Standing D/B Curls Squat Bench Barbell Step-Ups Chain-Push-Ups Low-Pulley Rows RDLs Standing D/B Curls Squat Bench Bulgarian Split Squats Floor D/B Chest Press 1-Arm D/B Rows Hamstring Curls Preacher Curls Squat Bench Bulgarian Split Squats Floor D/B Chest Press 1-Arm D/B Rows Hamstring Curls Preacher Curls Squat Bench Front Squats Incline D/B Press T-Bar Rows RDLs Barbell Curls Squat Bench

3x6 3x6 3x6 3x6 3x6 6x6x255 6x2x225 3x5 3 x MAX 3x5 3x5 3x5 5x5x270 6x2x225 3x5 3x5 3x5 3x5 3x5 4x4x290 6x2x225 3x4 3x4 3x4 3x4 3x4 3x3x305 6x2x225 3x4 3x4 3x4 3x4 3x4 2x2x320 6x2x225

1x6x385 Box Squat

1x6x415 Box Squat

1x6x415 Box Squat

1x6x415 Box Squat

1x6x450 Box Squat

Front Squats Incline D/B Press T-Bar Rows RDLs Barbell Curls Squat Bench Front Squats Incline D/B Press T-Bar Rows RDLs Barbell Curls

3x2 3x2 3x2 3x2 3x2 1x1x335 6x2x225 3x2 3x2 3x2 3x2 3x2

Men's Basketball Pre-Season 2005 Strength & Conditioning 1RM Squat Bench Push Jerks Hang Clean

Smallest increment

5

320 280 100 180

Guards Tempo - 3:0:X Strength Monday Agility Ladder

Week 1

Abs x 100 Choice

Week 2

Abs x 100 Choice

Week 3

Abs x 100 Choice

Week 4

Abs x 100 Choice

Week 5

Abs x 100 Choice

Week 6

Abs x 100 Choice

Week 7

Abs x 100 Choice

Week 8

Abs x 100 Choice

Week 9

Abs x 100 Choice

Squat 6x2x255 Bench 6x3x225 Barbell Lunges 3 x 10 Incline D/B Press 3 x 10 T-Bar Rows 3 x 10 Hamstring Curls 3 x 10 Barbell Curls 3 x 10 Squat 6x2x255 Bench 6x4x225 Barbell Lunges 3 x 10 Incline D/B Press 3 x 10 T-Bar Rows 3 x 10 Hamstring Curls 3 x 10 Barbell Curls 3 x 10 Squat 6x2x255 Bench 6x5x225 Barbell Step-Ups 3 x 10 Chain-Push-Ups 3 x 10 Low-Pulley Rows 3 x 10 RDLs 3 x 10 Standing D/B Curls 3 x 10 Squat 6x2x255 Bench 6x6x225 Barbell Step-Ups 3x8 Chain-Push-Ups 3 x MAX Low-Pulley Rows 3x8 RDLs 3x8 Standing D/B Curls 3x8 Squat 6x2x255 Bench 5x5x240 Bulgarian Split Squats 3 x 8 Floor D/B Chest Press 3 x 8 1-Arm D/B Rows 3x8 Hamstring Curls 3x8 Preacher Curls 3x8 Squat 6x2x255 Bench 4x4x250 Bulgarian Split Squats 3 x 6 Floor D/B Chest Press 3 x 6 1-Arm D/B Rows 3x6 Hamstring Curls 3x6 Preacher Curls 3x6 Squat 6x2x255 Bench 3x3x265 Front Squats 3x6 Incline D/B Press 3x6 T-Bar Rows 3x6 RDLs 3x6 Barbell Curls 3x6 Squat 6x2x255 Bench 2x2x280 Front Squats 3x4 Incline D/B Press 3x4 T-Bar Rows 3x4 RDLs 3x4 Barbell Curls 3x4 Squat 6x2x255 Bench 1x1x295 Barbell Lunges 3x4 Incline D/B Press 3x4 T-Bar Rows 3x4 Hamstring Curls 3x4 Barbell Curls 3x4

Tempo - 3:0:X Speed - Strength/Power Wednesday Agility Ladder Lateral Box Jumps 3 x 0:30 6x3x145 Week 1 Hang Clean Push Jerks 6x3x80 Pull-Ups 3xMAX Seated Military Press 3x8 Abs x 100 Close Grip D/B Bench 3x8 Choice Cable Scarecrows 3x8 3x8 Calf Raises 6x4x145 Week 2 Hang Clean Push Jerks 6x3x80 Pull-Ups 3xMAX Seated Military Press 3x8 Abs x 100 Close Grip D/B Bench 3x8 Choice Cable Scarecrows 3x8 3x8 Calf Raises 6x5x145 Week 3 Hang Clean Push Jerks 6x3x80 Pull-Ups 3xMAX Overhead Military Press 3 x 8 Abs x 100 Close Grip D/B Bench 3x8 Choice Cable Scarecrows 3x8 Calf Raises 3x8 6x6x145 Week 4 Hang Clean Push Jerks 6x3x80 Pull-Ups 3 x MAX Overhead Military Press 3 x 6 Abs x 100 Close Grip D/B Bench 3x6 Choice Cable Scarecrows 3x6 Calf Raises 3x6 5x5x155 Week 5 Hang Clean Push Jerks 6x3x80 Pull-Ups 3 x MAX Seated Arnold Press 3x6 Abs x 100 Close Grip D/B Bench 3x6 Choice Cable Scarecrows 3x6 Calf Raises 3x6 4x4x160 Week 6 Hang Clean Push Jerks 6x3x80 Pull-Ups 3 x MAX Seated Arnold Press 3x5 Abs x 100 Close Grip D/B Bench 3x5 Choice Cable Scarecrows 3x5 Calf Raises 3x5 3x3x170 Week 7 Hang Clean Push Jerks 6x3x80 Pull-Ups 3 x MAX D/B Lateral Raise 3x5 Abs x 100 Close Grip D/B Bench 3x5 Choice Cable Scarecrows 3x5 Calf Raises 3x5 2x2x180 Week 8 Hang Clean Push Jerks 6x3x80 Pull-Ups 3 x MAX D/B Lateral Raise 3x3 Abs x 100 Close Grip D/B Bench 3x3 Choice Cable Scarecrows 3x3 Calf Raises 3x3 1x1x190 Week 9 Hang Clean Push Jerks 6x3x80 Pull-Ups 3x3 D/B Lateral Raise 3x3 Abs x 100 Close Grip D/B Bench 3x3 Choice Cable Scarecrows 3x3 3x3 Calf Raises

Tempo - 3:0:X Strength - MAX EFFORT Friday Agility Ladder

Week 1

Abs x 100 Choice

Week 2

Abs x 100 Choice

Week 3

Abs x 100 Choice

Week 4

Abs x 100 Choice

Week 5

Abs x 100 Choice

Week 6

Abs x 100 Choice

Week 7

Abs x 100 Choice

Week 8

Abs x 100 Choice

Week 9

Abs x 100 Choice

Squat 6x3x255 Bench 6x2x225 Barbell Lunges 3x6 Incline D/B Press 3x6 T-Bar Rows 3x6 Hamstring Curls 3x6 Barbell Curls 3x6 Squat 6x4x255 Bench 6x2x225 Barbell Lunges 3x6 Incline D/B Press 3x6 T-Bar Rows 3x6 Hamstring Curls 3x6 Barbell Curls 3x6 Squat 6x5x255 Bench 6x2x225 Barbell Step-Ups 3x6 Chain-Push-Ups 3x6 Low-Pulley Rows 3x6 RDLs 3x6 Standing D/B Curls 3 x 6 Squat 6x6x255 Bench 6x2x225 Barbell Step-Ups 3x5 Chain-Push-Ups 3 x MAX Low-Pulley Rows 3x5 RDLs 3x5 Standing D/B Curls 3 x 5 Squat 5x5x270 Bench 6x2x225 Bulgarian Split Squats 3 x 5 Floor D/B Chest Press3 x 5 1-Arm D/B Rows 3x5 Hamstring Curls 3x5 Preacher Curls 3x5 Squat 4x4x290 Bench 6x2x225 Bulgarian Split Squats 3 x 4 Floor D/B Chest Press3 x 4 1-Arm D/B Rows 3x4 Hamstring Curls 3x4 Preacher Curls 3x4 Squat 3x3x305 Bench 6x2x225 Front Squats 3x4 Incline D/B Press 3x4 T-Bar Rows 3x4 RDLs 3x4 Barbell Curls 3x4 Squat 2x2x320 Bench 6x2x225 Front Squats 3x2 Incline D/B Press 3x2 T-Bar Rows 3x2 RDLs 3x2 Barbell Curls 3x2 Squat 1x1x335 Bench 6x2x225 Front Squats 3x2 Incline D/B Press 3x2 T-Bar Rows 3x2 RDLs 3x2 Barbell Curls 3x2

1x6x350 Box Squat

1x6x385 Box Squat

1x6x385 Box Squat

1x6x385 Box Squat

1x6x415 Box Squat

1x6x415 Box Squat

1x6x415 Box Squat

1x6x450 Box Squat

Basal Metabolic Rate and Calorie Need Calculator Bulking Plan - Men Harris Benedict Formula for Men BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Follow steps 1 - 6 and make the requested entries in the red bordered boxes. The boxes bordered in black will be calculated automatically. Your suggested totals will be listed at the bottom.

Step 1 Enter Weight

155 lbs.

Step 2 Enter Height

5 Feet

Step 3 Enter Age

27 Years

BMR =

1699 Calories

7 Inches

Step 4 Enter Desired Ratio of Protein, Carbs, and Fat ( 40%, 40%, 20% Recommended for Bulking )

40 Protein %

To Maintain Your Current Weight If you are Sedentary - little or no exercise Calorie-Calculation = BMR X 1.2

Calorie Requirement =

If you are Lightly Active (light exercise/sports 1-3 days/week) Calorie-Calculation = BMR X 1.375 Calorie Requirement = If you are Moderately Active (moderate exercise/sports 3-5 days/week) Calorie-Calculation = BMR X 1.55 Calorie Requirement = If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week) Calorie-Calculation = BMR X 1.725 Calorie Requirement = If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training) Calorie-Calculation = BMR X 1.9 Calorie Requirement =

tep 5 Enter Calorie Requirement from above based on your activity level:

3212

1 lb. Of Body Weight = 3500 Calories

Daily Caloric Intake Required to Gain Weight To Gain 1/2 lb per week

3462

To Gain 1 lbs per week

3712

To Gain 2 lbs per week

4212

Recommended Nutritional Intake

nter Daily Caloric Intake based on your goal from the calculations above:

3712

To Gain Weight: Recommended Nutrient Breakdown Calories

1484.8 Protein

1484.8 Carbohydrates

Grams

371.2 Protein

371.2 Carbohydrates

Calculator

Weight

70.45 Kilos 1 kilogram = 2.2 lbs. Height 170.18 cm. 1 inch = 2.54 cm.

40 Carb %

2038

2335

2633

2930

3227

20 Fat %

742.4 Fat 82.49 Fat