KB3 Performance
Basketball1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Animal Series
1. Roly Poly x10 2. Forward/Backwards Bear Crawl x10yds 3. Duck Walk x10yds 2 Rounds of everything
Prep
B
Jump Rope Series
2 rounds: 30 sec on 10 sec off 1. 2 Feet Jump Rope 2. Boxer Jump Rope (L,L,R,R) 2 Rounds: 20 sec on 10 sec off 1. SL Jump Rope Right 2. SL Jump Rope Left
C1
Copenhagen Iso at Knee
2 x 20
C2
DB Position 2 Iso
2 x 20
C3
Dead Hang
2 x 20
C4
120deg Hamstring March
2 x 5 @ 3
D1
DB Strength Complex
3 x 8
D2
Leg Lowering
3 x 10
E1
FFE Bulgarian Split Squat
3 x 10
E2
DB Arnold Z Press
3 x 10
E3
DB SL Glute Bridge from Bench
3 x 10
E4
DB Renegade Row
3 x 5
E5
SL Calf Raise
3 x 10
A
Tempos
1 x 10 @ 100
Prep
A
Body Weight Prep Series
Complete 2 rounds of 5 reps each side A1. SL RDL to Knee Drive A2. Figure 4 to Lateral Lunge A3. Forward to Reverse Lunge
Prep
B
Bench Spring Anke Series
2 rounds of 20 seconds each: A1. SL Pogo A2. SL Lateral Pogo A3. SL Front to back pogo
C1
DB Farmer's Carry
3 x 20
C2
SL Wall Sit
2 x 20
C3
Plate Push Up Iso Hold
2 x 20
D1
Trap-Bar Deadlift
4 x 5
D2
Depth Drop - Compliant
3 x 3
E1
Incline DB Bench
4 x 8
E2
MB Floor Chest Pass
3 x 5
E3
DB 1-Arm Row
4 x 8
F1
KB Front Rack Reverse Lunge
3 x 8
F2
6 Way DB Shoulder Raise
3 x 5
F3
Forward Heel to Ham Stretch
2 x 5
Conditioning
A
11's
Conditioning - Moderate Distance Sprinting (can be performed before or after lift) A1. 11's Drill - in 11 seconds sprint down and back - Start on the baseline SPRINT touch the other baseline and sprint back - Goal time is 11-13 seconds depending on level - Rest 30 seconds in between reps *** Alternate which foot you start with and change directions with - Week 1: 2x3 (1min break in between sets) - 6 total reps - Week 2: 2x4 (1min break in between sets) - 8 total reps - Week 3: 2x5 (1min break in between sets) - 10 total reps - Week 4: 2x6 (1min break in between sets) - 12 total reps
Conditioning
A
45-60 Min Low Level Cardio
Pick any form of cardio that you like. Focus on keeping your heart rate in Zone 2. This is a pace that feels easy and you could hold a conversation with someone at. If you're using a HR monitor, use 180-age to find a good estimate of where to keep your HR at to stay in Zone 2. For example if you're 25 you would be 180-25=155 beats per min or below.
Conditioning
B
Mobility Circuit
Complete 2 rounds Cat/Cow x10 Quadruped T-Spine Rotations x5/5 90/90 Hip Swivels x5/5 Prone Scorpion x5/5 Rolling V Sit x10 World's Greatest Stretch + Hamstring Stretch x5/5
Prep
A
Animal Series Pt. 2
Complete each exercise 10-20yds or based on the reps given 1. Rolling V Sit 2. Lateral Bear Crawl Right/Left 3. Lateral Monkey Hop Right/Left
Prep
B
Landing Series
Low Level Plyos - 10-20yds each exercise 1 set of each 1. Linear R to L (stick landing) 2. Linear L to R (stick landing) 3. Alt 45 deg Landing Forward (stick landing) 4. Alt 45 deg Landing Backward (stick landing) 5. Lateral R to L (stick landing) 6. Lateral L to R (stick landing)
C1
DB Box Step Up
3 x 8
C2
Plate Lateral Windmill
3 x 5
C3
90/90 Internal/External Rotation
3 x 5
D1
BB Clean Complex
3 x 5
D2
DB Squat Jump
3 x 7
E1
DB SA Split Stance Push Press
3 x 5
E2
KB swings
3 x 10
E3
Landmine Goblet Lateral Squat
3 x 5
A
Tempos
1 x 10 @ 100
Prep
A
Bodyweight Series 2
2 rounds 1. Lateral to Cross Behind Lunge x5/5 2. Push up to down dog x5 3. SL Supine Leg Swing x10/10 4. Rotating Side Plank x10/10 (2 sec pause each side) 5. Supported Hip Airplane x10/10
B1
BB Complex
3 x 10
B2
SL Ankle Rocker
2 x 10
C1
Snatch Grip RDL
4 x 6
C2
Alt DB Bench Press
4 x 8
D1
Pull-Up
20, _ , _ , _
D2
Heel Elevated Goblet Squat
3 x 10
E1
DB Curl to Press
3 x 12
E2
Supported Windshield Wipers
3 x 5
E3
Tricep Pushdown
3 x 12
Conditioning
A
22's
Conditioning - Moderate Distance Sprinting (can be performed before or after lift) A1. 22's Drill - in 22-28 seconds sprint down and back (time dependent on level) - Start on the baseline SPRINT touch the other baseline and sprint back x2 - Goal time is 22-28 seconds depending on level - Rest 40-60 seconds in between reps depending on level *** Alternate which foot you start with and change directions with - Week 1: 2x3 (2min break in between sets) - 6 total reps - Week 2: 2x4 (2min break in between sets) - 8 total reps - Week 3: 2x5 (2min break in between sets) - 10 total reps - Week 4: 2x6 (2min break in between sets) - 12 total reps
Conditioning
A
Mobility Circuit
Complete 2 rounds Cat/Cow x10 Quadruped T-Spine Rotations x5/5 90/90 Hip Swivels x5/5 Prone Scorpion x5/5 Rolling V Sit x10 World's Greatest Stretch + Hamstring Stretch x5/5
