Bball Schedule Template
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JBC Basketball Training Week 1
Monday
Max
Height w/ & w/o shoes Weight & body-fat % Bench Press Push Press Squat OR Leg Press
Tuesday
Max
Sit & Reach Vertical Jump 20-yard Shuffle 300-yard Shuffle
Wednesday
Sets
Abdominal work Light stretching Rotator cuff work Bench press Dumbbell incline press Push press (bar) Triceps cable push-down Dumbbell pullover
Thursday
4 1 3 3 3 3 2
Sets
Low-intensity aerobic activity Stretch
Friday Abdominal work Light stretching Leg extension Squat OR Leg press Machine leg curl Lat pull-down (SS) Power shrug (SS) Back extension Heel raise
Sets 4 2 3 3 3 3 3 4
Reps
Max % wgt.
20-30 5 min. 8-10 10 65, 70, 70% 10 65 - 70% 10 65, 70, 70% 10 65 - 70% 10 65 - 70%
Reps
Max %
20 - 30 min.65% heart 10 min.
Reps
Max % wgt.
20 - 30 5 min. 10 - 12 70 - 75% 10 65, 70, 70% 10 70 - 75% 10 75 - 80% 10 70 - 75% 15 10 - 12 70 - 75%
Week 2
JBC Basketball Training Monday
Sets
Abdominal work Light stretching Rotator cuff work Bench press Dip Push press (dumbbell) Dumbbell pullover Dumbbell kickback
Tuesday
4 1 3 3 3 3 3
Sets
Reps
Max % wgt.
20 - 30 5 min. 8 - 10 10 65, 70, 75% failure 10 70 - 75% 10 75 - 80% 10 70 - 75%
Reps
Max %
Low-intensity aerobic activity Stretch
30 - 40 min65% heart 10 min
Wednesday
Reps
Sets
Abdominal work Light stretching Leg extension Squat OR Leg press Machine leg curl Machine row (SS) Power shrug (SS) Back extension Heel raise
4 2 3 3 3 3 3 4
Max % wgt.
20 - 30 5 min 10 - 12 70 -75% 10 65, 70, 75% 10 70 - 75% 10 70 - 75% 10 70 - 75% 15 10 - 12 70 - 75%
Thursday Water conditioning
6:30-7:15
Friday
Sets
Abdominal work Light stretching Dumbbell incline press Dumbbell fly Push press (SS) Dbell front shoulder raise (SS)
Triceps cable push-down
4 3 3 3 2 3
Reps 20 -30 5 min 10 10 10 10 10
Max % wgt. 70 70 70 70 70
-
75% 75% 75% 75% 75%
Week 3
Monday
Sets
Reps
Max % wgt.
JBC Basketball Training Abdominal work Light stretching Leg extension Single-leg squat Straight-leg deadlift (SS) Side step-up (SS) Hang clean Lat pull-down Dumbell hammer curl Heel raise
4 2 3 3 3 3 3 3 4
20 - 30 5 min 10 - 12 70 -75% 10 each leg 70 - 75% 10 70 - 75% 8 each side10 - 15 lbs 8 70 - 75% 10 70 - 75% 10 70 - 75% 10 70 - 75%
Tuesday Low-intensity aerobic 30 - 40 min Stretch 10 min
70% heart
Wednesday
Max % wgt.
Sets
Abdominal work Light stretching Rotator cuff work Bench press Push-up Seated row press
4
Dumbbell rear shoulder raise
Dumbbell kickback
1 3 2 3 2 3
Reps
20-30 5 min. 8-10 10 65, 70, 75% 10 10 75 - 80% 10 70 - 75% 10 70 - 75%
Thursday Water conditioning
6:30-7:15
Friday
Sets
Abdominal work Light stretching Leg press Dumbell leg curl (SS) Lat pull-down Biceps curl Back extension Heel raise
4 3 3 3 3 3 4
Reps
Max % wgt.
20 - 30 5 min 10 65, 70, 75% 10 70 - 75% 10 75 - 80% 10 70 - 75% 15 - 20 10 75 - 80%
Week 4
Monday Abdominal work
Sets 4
Reps 20-30
Max % wgt.
JBC Basketball Training Light stretching Rotator cuff work Floor bench press Close grip bench press Push press (SS) Dumbbell side raise (CS) Triceps cable push-down (CS)
5 min. 8-10 10 75 - 80% 8 75 - 80 % 8 65, 70, 75% 8 70 - 75% 10 - 15 70 - 75%
1 3 3 3 3 3
Tuesday Low-intensity aerobic 35 - 45 min Stretch 10 min
Wednesday
Sets
Abdominal work Light stretching Leg extension Squat or Leg press (SS) Crossover side step-up (SS)
Machine leg curl Hang clean Reverse hyperextension Dumbell hammer curl Heel raise
65 - 70%
Reps
4
Max % wgt.
20 - 30 5 min 10 - 12 70 -75% 10 65, 70, 75% 10 25 lbs. 8 75 - 80% 8 70 - 75% 15 - 20 8 70 - 75% 10 75 - 80%
3 3 3 3 3 3 3 4
Thursday Low-intensity aerobic 35 - 45 min Stretch 10 min
Friday
Sets
Abdominal work Light stretching Dip Military press (SS) Dumbell fly
4
Dumbbell rear shoulder raise
Dumbbell triceps extension
3 3 3 3 3
65 - 70%
Reps 20-30 5 min. Failure 8 8 8 10
Max % wgt.
75 70 70 75
-
80% 75% 75% 80%
Week 5
Monday Abdominal work Light stretching
Sets 4
Reps 20-30 5 min
Max % wgt.
JBC Basketball Training Squat or Leg press (SS) Crossover side-step up Dumbbell leg curl Back extension Heel raise
4 3 3 3 4
5 65,75,75,80 8 each leg 6 85 - 90% 15 - 20 10 80 - 85%
Thursday Low-intensity aerobic 35 - 45 min Stretch 10 min
Wednesday
Sets
Abdominal work Light stretching Bench press Dumbbell incline press Push press Dumbbell front shoulder raise
Triceps cable push-down
65 - 70%
Reps
4
Max % wgt.
20-30 5 min. 5 65,75,75,80 5 80 - 85% 5 65,75,75,80 6 75 - 80% 10 - 15 70 - 75%
4 3 4 3 3
Thursday Low-intensity aerobic 35 - 45 min Stretch 10 min
Friday
Sets
Abdominal work Light stretching Leg extension Single leg squat (SS) Leg press (SS) Machine leg curl Hang clean Machine row Reverse hyperextension Heel raise
4 3 3 4 3 3 3 3 4
65 - 70%
Reps
Max % wgt.
20-30 5 min. 10 - 12 70 - 75% 5 80 - 85% 6 65,75,80,85 6 80 - 85% 5 80 - 85% 5 80 - 85% 15 - 20 10 80 - 85%
Week 6
Monday Abdominal work Light stretching Bench press
Sets 4 4
Reps
Max % wgt.
20-30 5 min. 5 65,75,75,80
JBC Basketball Training Dip Push press Dumbbell side raise Reverse triceps push-up
3 4 3 3
Failure 5 65,75,75,80 6 80 - 85% Failure
Tuesday Low-intensity aerobic 35 - 45 min Stretch 10 min
Wednesday
Sets
Abdominal work Light stretching Leg extension Single-leg squat Dumbbell leg curl (SS) Hang clean Lat pull-down Biceps curl Reverse hyperextension Heel raise
4 3 3 3 3 3 3 3 4
65 - 70%
Reps 20-30 5 min. 10 - 12 6 6-8 5 6 6 15 - 20 10
Max % wgt. 70 75 85 75 75 75
-
75% 80% 90% 80% 80% 80%
80 - 85%
Thursday Water conditioning
6:30-7:15
Friday
Sets
Abdominal work Light stretching Dumbbell incline press Push-up (SS) Close-grip bench press (SS) Triceps cable push-down Dumbbell rear shoulder raise
Reverse triceps push-up
4 3 3 3 3 3 3
Reps 20-30 5 min. 5 Failure 6 10 - 15 6-8 Failure
Max % wgt. 80 - 85% 80 - 85% 70 - 75% 75 - 80%
Week 7
Monday Abdominal work Light stretching Leg extension Box squat
Sets 4 3 4
Reps 20-30 5 min. 10 - 12 5-6
Max % wgt. 70 - 75% 80 - 85%
JBC Basketball Training Walking lunge (SS) Machine leg curl (SS) Hang clean Side step-up Chin-up Back extension Heel raise
2 3 3 3 3 3 4
20 - 30 yds 6 80 - 85% 5 75 - 80% 6 10 - 25 lbs failure 15 - 20 10 80 - 85%
Tuesday Jump rope 150 - 200 Low-intensity aerobic 35 - 45 min Stretch 10 min
Wednesday
Sets
Abdominal work Light stretching Dumbbell incline press Push press (SS) Dumbbell front shoulder raise (SS)
Triceps cable push-down
Close-grip bench press (SS)
65 - 70%
Reps
4
Max % wgt.
20-30 5 min. 5 80 - 85% 5 65, 75, 80% 6 80 - 85% 10 - 15 80 - 85% 5 80- 85%
3 3 3 3 3
Thursday Jump rope 150 - 200 Low-intensity aerobic 35 - 45 min Stretch 10 min
Friday
Sets
Abdominal work Light stretching
4
Front squat OR Leg press
4 3 3 3 3 4
Side squat Straight-leg deadlift Machine or cable row Reverse hyperextension Heel raise
Monday
Sets
Abdominal work Rotator cuff work Bench press Medicine ball chest pass Leg extension
4 1 3 3 2
65 - 70%
Reps
Max % wgt.
20-30 5 min. 6 65,70,75,80 6 75 - 80% 6 75 - 80% 6 75 - 80% 15-Oct 10 75 - 80%
Reps
Max % wgt.
20-30 8 - 10 10 65,70,75% 10 throws 10 75 - 80%
Week 9
JBC Basketball Training Squat OR Leg press Dumbbell jump Machine leg curl Triceps cable push-down
3 3 3 4
10 65,70,75% 8 10 - 15 lbs 10 75 - 80% 15-Oct 75 - 80%
Tuesday Running warm-ups & Light stretching Mile run 6:45 - 7:15 Light stretching 10 min.
Wednesday
Sets
Abdominal work Hang clean Push press Lat pull-down
4 3 3 3 3 3 3 3
Dumbbell rear shoulder raise
Biceps curl Dumbbell hammer curl Good morning
Reps 20-30 8 8 8 8 8 10 10
200 yd. cool down
Max % wgt. 75 - 80% 65,70,70% 80 - 85% 75 - 80% 75 - 80% 75 - 80% bar only
Thursday Running warm-ups & Light stretching Mile run 6:45 - 7:00 Light stretching 10 min.
Friday
Sets
Abdominal work Dumbbell bench press Basketball push up Side lunge Leg extension Front squat Bi/Triceps work Machine leg curl Heel raise
Monday
4 3 3 2 2 3 3 3 4
Sets
Abdominal work Rotator cuff work Bench press Medicine ball chest pass Leg extension Squat OR Leg press
4 1 3 3 2 3
Reps 20-30 10 failure 10 10 - 12 10 8 10 10
Reps
200 yd. cool down
Max % wgt. 80 - 85% 70 - 75% 70 - 75% 75 - 80 % 75 - 80% 75 - 80% 80 - 85%
Week 10
Max % wgt.
20-30 8 - 10 10 65,70,70% 10 throws 10 75 - 80% 10 65,70,70%
JBC Basketball Training Dumbbell jump Machine leg curl Triceps cable push-down
3 3 4
8 10 failure
10 - 15 lbs 75 - 80%
Tuesday Running warm-ups & Light stretching Mile run 6:30 - 7:00 Light stretching 10 min.
Wednesday
Sets
Abdominal work Hang clean Military press Machine or cable row Dumbbell side raise Biceps curl Reverse arm curl Reverse hyperextension
4 3 3 3 3 3 3 3
Reps
200 yd. cool down
Max % wgt.
20-30 8 75 8 80 10 80 10 each leg 75 10 75 10 70 15 - 20
-
80% 85% 85% 80% 80% 75%
Thursday Running warm-ups & Light stretching Mile run 6:30 - 6:45 Light stretching 10 min.
Friday
Sets
Abdominal work Dumbell incline press Swiss ball walkout push-up
Swiss ball leg curl Leg extension Front squat Bi/Triceps work Crossover side step-up Heel raise
Monday
4 3 3 3 2 3 3 3 4
Sets
Abdominal work Rotator cuff work Bench press Medicine ball chest pass Leg extension Squat OR Leg press Straight-leg deadlift
4 1 4 4 2 4 3
Reps
200 yd. cool down
Max % wgt.
20-30 8 70 - 85% failure 10 10 - 12 70 - 75% 10 75 - 80 % 8 75 - 80% 6 each side10 - 25 lbs 10 75 - 80%
Reps
Week 11
Max % wgt.
20-30 8 - 10 6 65,70,75,80 6 throws 10 - 12 75 - 80% 6 65,70,75,80 6 80 - 85%
JBC Basketball Training Dumbbell hammer curl Heel raise
3 4
8 10
75 - 80% 75 - 80%
Tuesday Running warm-ups & Light stretching 800 meter run 2 2:30 - 2:45 2:30 rest200 yd. cool down Light stretching 10 min.
Wednesday
Sets
Hang clean-front squat-push press 3
Chin-up Single-leg dumbbell press Triceps cable push-down Abdominal work
3 3 3 4
Reps
Max % wgt.
6 70 - 75% failure 6 each leg 80 - 85% 10 75 - 80% 15 - 30
Thursday Running warm-ups & Light stretching 800 meter run 2 2:25 - 2:40 2:30 rest200 yd. cool down Light stretching 10 min.
Friday Abdominal work Floor bench press Basketball push up Leg extension Single-leg squat Bi/Triceps work Romanian deadlift Heel raise
Sets 4 3 3 2 3 3 3 4
Reps 20-30 6 failure 10 - 12 6 6 - 10 6 10
Max % wgt. 75 - 85% 75 80 80 80 80
-
80% 85% 85% 85% 85%
JBC Basketball Training
JBC Basketball Training
JBC Basketball Training
JBC Basketball Training
JBC Basketball Training
JBC Basketball Training
JBC Basketball Training
cool down
cool down
JBC Basketball Training
cool down
cool down
JBC Basketball Training
cool down
cool down
JBC Basketball Training
Monday
Max
Height w/ & w/o shoes Weight & body-fat % Bench Press Push Press Squat OR Leg Press
Tuesday
Max
Sit & Reach Vertical Jump 20-yard Shuffle 300-yard Shuffle
Wednesday
Sets
Abdominal work Light stretching Rotator cuff work Bench press Dumbbell incline press Push press (bar) Triceps cable push-down Dumbbell pullover
Thursday
4 1 3 3 3 3 2
Sets
Low-intensity aerobic activity Stretch
Friday Abdominal work Light stretching Leg extension Squat OR Leg press Machine leg curl Lat pull-down (SS) Power shrug (SS) Back extension Heel raise
Sets 4 2 3 3 3 3 3 4
Reps
Max % wgt.
20-30 5 min. 8-10 10 65, 70, 70% 10 65 - 70% 10 65, 70, 70% 10 65 - 70% 10 65 - 70%
Reps
Max %
20 - 30 min.65% heart 10 min.
Reps
Max % wgt.
20 - 30 5 min. 10 - 12 70 - 75% 10 65, 70, 70% 10 70 - 75% 10 75 - 80% 10 70 - 75% 15 10 - 12 70 - 75%
Week 2
JBC Basketball Training Monday
Sets
Abdominal work Light stretching Rotator cuff work Bench press Dip Push press (dumbbell) Dumbbell pullover Dumbbell kickback
Tuesday
4 1 3 3 3 3 3
Sets
Reps
Max % wgt.
20 - 30 5 min. 8 - 10 10 65, 70, 75% failure 10 70 - 75% 10 75 - 80% 10 70 - 75%
Reps
Max %
Low-intensity aerobic activity Stretch
30 - 40 min65% heart 10 min
Wednesday
Reps
Sets
Abdominal work Light stretching Leg extension Squat OR Leg press Machine leg curl Machine row (SS) Power shrug (SS) Back extension Heel raise
4 2 3 3 3 3 3 4
Max % wgt.
20 - 30 5 min 10 - 12 70 -75% 10 65, 70, 75% 10 70 - 75% 10 70 - 75% 10 70 - 75% 15 10 - 12 70 - 75%
Thursday Water conditioning
6:30-7:15
Friday
Sets
Abdominal work Light stretching Dumbbell incline press Dumbbell fly Push press (SS) Dbell front shoulder raise (SS)
Triceps cable push-down
4 3 3 3 2 3
Reps 20 -30 5 min 10 10 10 10 10
Max % wgt. 70 70 70 70 70
-
75% 75% 75% 75% 75%
Week 3
Monday
Sets
Reps
Max % wgt.
JBC Basketball Training Abdominal work Light stretching Leg extension Single-leg squat Straight-leg deadlift (SS) Side step-up (SS) Hang clean Lat pull-down Dumbell hammer curl Heel raise
4 2 3 3 3 3 3 3 4
20 - 30 5 min 10 - 12 70 -75% 10 each leg 70 - 75% 10 70 - 75% 8 each side10 - 15 lbs 8 70 - 75% 10 70 - 75% 10 70 - 75% 10 70 - 75%
Tuesday Low-intensity aerobic 30 - 40 min Stretch 10 min
70% heart
Wednesday
Max % wgt.
Sets
Abdominal work Light stretching Rotator cuff work Bench press Push-up Seated row press
4
Dumbbell rear shoulder raise
Dumbbell kickback
1 3 2 3 2 3
Reps
20-30 5 min. 8-10 10 65, 70, 75% 10 10 75 - 80% 10 70 - 75% 10 70 - 75%
Thursday Water conditioning
6:30-7:15
Friday
Sets
Abdominal work Light stretching Leg press Dumbell leg curl (SS) Lat pull-down Biceps curl Back extension Heel raise
4 3 3 3 3 3 4
Reps
Max % wgt.
20 - 30 5 min 10 65, 70, 75% 10 70 - 75% 10 75 - 80% 10 70 - 75% 15 - 20 10 75 - 80%
Week 4
Monday Abdominal work
Sets 4
Reps 20-30
Max % wgt.
JBC Basketball Training Light stretching Rotator cuff work Floor bench press Close grip bench press Push press (SS) Dumbbell side raise (CS) Triceps cable push-down (CS)
5 min. 8-10 10 75 - 80% 8 75 - 80 % 8 65, 70, 75% 8 70 - 75% 10 - 15 70 - 75%
1 3 3 3 3 3
Tuesday Low-intensity aerobic 35 - 45 min Stretch 10 min
Wednesday
Sets
Abdominal work Light stretching Leg extension Squat or Leg press (SS) Crossover side step-up (SS)
Machine leg curl Hang clean Reverse hyperextension Dumbell hammer curl Heel raise
65 - 70%
Reps
4
Max % wgt.
20 - 30 5 min 10 - 12 70 -75% 10 65, 70, 75% 10 25 lbs. 8 75 - 80% 8 70 - 75% 15 - 20 8 70 - 75% 10 75 - 80%
3 3 3 3 3 3 3 4
Thursday Low-intensity aerobic 35 - 45 min Stretch 10 min
Friday
Sets
Abdominal work Light stretching Dip Military press (SS) Dumbell fly
4
Dumbbell rear shoulder raise
Dumbbell triceps extension
3 3 3 3 3
65 - 70%
Reps 20-30 5 min. Failure 8 8 8 10
Max % wgt.
75 70 70 75
-
80% 75% 75% 80%
Week 5
Monday Abdominal work Light stretching
Sets 4
Reps 20-30 5 min
Max % wgt.
JBC Basketball Training Squat or Leg press (SS) Crossover side-step up Dumbbell leg curl Back extension Heel raise
4 3 3 3 4
5 65,75,75,80 8 each leg 6 85 - 90% 15 - 20 10 80 - 85%
Thursday Low-intensity aerobic 35 - 45 min Stretch 10 min
Wednesday
Sets
Abdominal work Light stretching Bench press Dumbbell incline press Push press Dumbbell front shoulder raise
Triceps cable push-down
65 - 70%
Reps
4
Max % wgt.
20-30 5 min. 5 65,75,75,80 5 80 - 85% 5 65,75,75,80 6 75 - 80% 10 - 15 70 - 75%
4 3 4 3 3
Thursday Low-intensity aerobic 35 - 45 min Stretch 10 min
Friday
Sets
Abdominal work Light stretching Leg extension Single leg squat (SS) Leg press (SS) Machine leg curl Hang clean Machine row Reverse hyperextension Heel raise
4 3 3 4 3 3 3 3 4
65 - 70%
Reps
Max % wgt.
20-30 5 min. 10 - 12 70 - 75% 5 80 - 85% 6 65,75,80,85 6 80 - 85% 5 80 - 85% 5 80 - 85% 15 - 20 10 80 - 85%
Week 6
Monday Abdominal work Light stretching Bench press
Sets 4 4
Reps
Max % wgt.
20-30 5 min. 5 65,75,75,80
JBC Basketball Training Dip Push press Dumbbell side raise Reverse triceps push-up
3 4 3 3
Failure 5 65,75,75,80 6 80 - 85% Failure
Tuesday Low-intensity aerobic 35 - 45 min Stretch 10 min
Wednesday
Sets
Abdominal work Light stretching Leg extension Single-leg squat Dumbbell leg curl (SS) Hang clean Lat pull-down Biceps curl Reverse hyperextension Heel raise
4 3 3 3 3 3 3 3 4
65 - 70%
Reps 20-30 5 min. 10 - 12 6 6-8 5 6 6 15 - 20 10
Max % wgt. 70 75 85 75 75 75
-
75% 80% 90% 80% 80% 80%
80 - 85%
Thursday Water conditioning
6:30-7:15
Friday
Sets
Abdominal work Light stretching Dumbbell incline press Push-up (SS) Close-grip bench press (SS) Triceps cable push-down Dumbbell rear shoulder raise
Reverse triceps push-up
4 3 3 3 3 3 3
Reps 20-30 5 min. 5 Failure 6 10 - 15 6-8 Failure
Max % wgt. 80 - 85% 80 - 85% 70 - 75% 75 - 80%
Week 7
Monday Abdominal work Light stretching Leg extension Box squat
Sets 4 3 4
Reps 20-30 5 min. 10 - 12 5-6
Max % wgt. 70 - 75% 80 - 85%
JBC Basketball Training Walking lunge (SS) Machine leg curl (SS) Hang clean Side step-up Chin-up Back extension Heel raise
2 3 3 3 3 3 4
20 - 30 yds 6 80 - 85% 5 75 - 80% 6 10 - 25 lbs failure 15 - 20 10 80 - 85%
Tuesday Jump rope 150 - 200 Low-intensity aerobic 35 - 45 min Stretch 10 min
Wednesday
Sets
Abdominal work Light stretching Dumbbell incline press Push press (SS) Dumbbell front shoulder raise (SS)
Triceps cable push-down
Close-grip bench press (SS)
65 - 70%
Reps
4
Max % wgt.
20-30 5 min. 5 80 - 85% 5 65, 75, 80% 6 80 - 85% 10 - 15 80 - 85% 5 80- 85%
3 3 3 3 3
Thursday Jump rope 150 - 200 Low-intensity aerobic 35 - 45 min Stretch 10 min
Friday
Sets
Abdominal work Light stretching
4
Front squat OR Leg press
4 3 3 3 3 4
Side squat Straight-leg deadlift Machine or cable row Reverse hyperextension Heel raise
Monday
Sets
Abdominal work Rotator cuff work Bench press Medicine ball chest pass Leg extension
4 1 3 3 2
65 - 70%
Reps
Max % wgt.
20-30 5 min. 6 65,70,75,80 6 75 - 80% 6 75 - 80% 6 75 - 80% 15-Oct 10 75 - 80%
Reps
Max % wgt.
20-30 8 - 10 10 65,70,75% 10 throws 10 75 - 80%
Week 9
JBC Basketball Training Squat OR Leg press Dumbbell jump Machine leg curl Triceps cable push-down
3 3 3 4
10 65,70,75% 8 10 - 15 lbs 10 75 - 80% 15-Oct 75 - 80%
Tuesday Running warm-ups & Light stretching Mile run 6:45 - 7:15 Light stretching 10 min.
Wednesday
Sets
Abdominal work Hang clean Push press Lat pull-down
4 3 3 3 3 3 3 3
Dumbbell rear shoulder raise
Biceps curl Dumbbell hammer curl Good morning
Reps 20-30 8 8 8 8 8 10 10
200 yd. cool down
Max % wgt. 75 - 80% 65,70,70% 80 - 85% 75 - 80% 75 - 80% 75 - 80% bar only
Thursday Running warm-ups & Light stretching Mile run 6:45 - 7:00 Light stretching 10 min.
Friday
Sets
Abdominal work Dumbbell bench press Basketball push up Side lunge Leg extension Front squat Bi/Triceps work Machine leg curl Heel raise
Monday
4 3 3 2 2 3 3 3 4
Sets
Abdominal work Rotator cuff work Bench press Medicine ball chest pass Leg extension Squat OR Leg press
4 1 3 3 2 3
Reps 20-30 10 failure 10 10 - 12 10 8 10 10
Reps
200 yd. cool down
Max % wgt. 80 - 85% 70 - 75% 70 - 75% 75 - 80 % 75 - 80% 75 - 80% 80 - 85%
Week 10
Max % wgt.
20-30 8 - 10 10 65,70,70% 10 throws 10 75 - 80% 10 65,70,70%
JBC Basketball Training Dumbbell jump Machine leg curl Triceps cable push-down
3 3 4
8 10 failure
10 - 15 lbs 75 - 80%
Tuesday Running warm-ups & Light stretching Mile run 6:30 - 7:00 Light stretching 10 min.
Wednesday
Sets
Abdominal work Hang clean Military press Machine or cable row Dumbbell side raise Biceps curl Reverse arm curl Reverse hyperextension
4 3 3 3 3 3 3 3
Reps
200 yd. cool down
Max % wgt.
20-30 8 75 8 80 10 80 10 each leg 75 10 75 10 70 15 - 20
-
80% 85% 85% 80% 80% 75%
Thursday Running warm-ups & Light stretching Mile run 6:30 - 6:45 Light stretching 10 min.
Friday
Sets
Abdominal work Dumbell incline press Swiss ball walkout push-up
Swiss ball leg curl Leg extension Front squat Bi/Triceps work Crossover side step-up Heel raise
Monday
4 3 3 3 2 3 3 3 4
Sets
Abdominal work Rotator cuff work Bench press Medicine ball chest pass Leg extension Squat OR Leg press Straight-leg deadlift
4 1 4 4 2 4 3
Reps
200 yd. cool down
Max % wgt.
20-30 8 70 - 85% failure 10 10 - 12 70 - 75% 10 75 - 80 % 8 75 - 80% 6 each side10 - 25 lbs 10 75 - 80%
Reps
Week 11
Max % wgt.
20-30 8 - 10 6 65,70,75,80 6 throws 10 - 12 75 - 80% 6 65,70,75,80 6 80 - 85%
JBC Basketball Training Dumbbell hammer curl Heel raise
3 4
8 10
75 - 80% 75 - 80%
Tuesday Running warm-ups & Light stretching 800 meter run 2 2:30 - 2:45 2:30 rest200 yd. cool down Light stretching 10 min.
Wednesday
Sets
Hang clean-front squat-push press 3
Chin-up Single-leg dumbbell press Triceps cable push-down Abdominal work
3 3 3 4
Reps
Max % wgt.
6 70 - 75% failure 6 each leg 80 - 85% 10 75 - 80% 15 - 30
Thursday Running warm-ups & Light stretching 800 meter run 2 2:25 - 2:40 2:30 rest200 yd. cool down Light stretching 10 min.
Friday Abdominal work Floor bench press Basketball push up Leg extension Single-leg squat Bi/Triceps work Romanian deadlift Heel raise
Sets 4 3 3 2 3 3 3 4
Reps 20-30 6 failure 10 - 12 6 6 - 10 6 10
Max % wgt. 75 - 85% 75 80 80 80 80
-
80% 85% 85% 85% 85%
JBC Basketball Training
JBC Basketball Training
JBC Basketball Training
JBC Basketball Training
JBC Basketball Training
JBC Basketball Training
JBC Basketball Training
cool down
cool down
JBC Basketball Training
cool down
cool down
JBC Basketball Training
cool down
cool down
JBC Basketball Training
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