Program created for Jordan Schoob – Body by Coach Conner
Workout Goals for a rotational sport
- Improve Cardio
- Gain Strength
- Get Ripped
- Build Mass – request to add muscle mass and weight from 160 – 185 lbs. for Varsity
Basic Warm up
Start the workout with jumping/plyometric-type exercises like Box Jumps, Tuck Jumps or Depth Jumps and perform 2-3 sets of 8-10 repetitions with 90-120 seconds of rest between sets.
Basketball Workout Plan
Chest/Triceps
- Bench Press – 3×10
- Incline Dumbbell Press – 2x
- Tricep Dips – 2×12
- Tricep Pushdowns – 2×10
- Burpee Push-Ups – 2×10
Legs/Abs
- Squats – 3×12 (goblet squat and press)
- Dumbbell Lunge – 3×2
- Bounding – 3×10
- *Depth Jumps – 2×12 jump off box then another huge jump forward or onto another box (landing-transition-take-off)
- Vertical jump 24” to 36” over 10 weeks progression
- Jump Rope – 5×30-45 seconds
- Plank – 2×60 seconds
- Crunches – 2×30
- Barbell Squats – 2X12
- Plank knee-heel maintaining core stabilization
*Start the workout with jumping/plyometric-type exercises like Box Jumps, Tuck Jumps or Depth Jumps and perform 2-3 sets of 8-10 repetitions with 90-120 seconds of rest between sets.
Back/Shoulders/Biceps
- Pull-Ups – 3×8
- Dumbbell Shoulder Press – 3×12
- Cable Seated Row – 3×10
- Dumbbell Front Shoulder Raise – 2×10
- Dumbbell Lateral Shoulder Raise – 2×10
- Bicep Curls – 3×10
- Hammer Curls – 3×10
- Med ball (in squat position and then side-lunge stance) 2X10
Legs/Abs
- Knee Tucks – 2×20
- Lunge Jumps – 3×12
- Lunge back in one hand 2X10 (hip flexibility)
- Box Jumps – 3×8
- Band Resisted Backboard Touches – 3×10
- Speed Dribble with Harness – 3×15 seconds
- Band Resisted Lay-Ups – 3×8
- Lateral Jumps – 2X12
- One leg step ups with a leap towards ceiling 1X25
- Declining ball bounce
- Standing ball slam side to side 14lb ball
- Declining bench roll up/down using 12lbs