Off season Basketball training program
Goal: Sport Specific Strength
Overview: The Basketball Training Program is designed to develop sport-specific strength, speed & power, and agility & conditioning across the off-season, pre-season, and during the season. Follow this comprehensive 3-day program, in conjunction with the Basketball Nutrition Plan, to see optimal improvement in performance.
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LOWER STRENGTH
Name: Half Depth Squat
SETs: 5
Reps: 6
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LOWER STRENGTH
Name: MULTI DIRECTIONAL LUNGE
SETs: 5
Reps: 1
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LOWER POWER
Name: Bulgarian Jumps
SETs: 5
Reps: 6
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Balance
Name: Reverse Lunge Knee Drive
SETs: 4
Reps: 6
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Lower Strength
Name: Single Leg Squat
SETs: 4
Reps: 6
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Lower Power
Name: Plyometric Lunge Jumps
SETs: 4
Reps: 6
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Upper Strength
Name: Push Press
SETs: 5
Reps: 6
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Upper Strength
Name: Banded Rows
SETs: 5
Reps: 6
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Core Strength
Name: Paloff Press Hold Lunge Left
SETs: 3
Reps: 10 sec
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Core Strength
Name: Paloff Press Hold Lunge Right
SETs: 3
Reps: 10 sec
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Upper Power
Name: Plyo Bench Push Ups
SETs: 3
Reps: 4
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Balance
Name: Single Leg Dumbbell Passes
SETs: 3
Reps: 4
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Full Body Strength
Name: Trap Bar/Barbell Deadlift
SETs: 6
Reps: 12
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Lower Strength
Name: Bulgarian Split Squats
SETs: 4
Reps: 6
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Lower Strength
Name: Walking Lunges
SETs: 4
Reps: 6
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Core Strength
Name: Single Arm DB Overhead March Left
SETs: 3
Reps: 6
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Core Strength
Name: Single Arm DB
Overhead March RightSETs: 3
Reps: 6
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Lower Strength
Name: Copenhagen Knee Drives
SETs: 3
Reps: 8
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