Coach Connolly

Basketball, Track & Field, Plyometrics
Coach
Sean Connolly

Features
4 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Warm Up 1

A

Horizontal Pogo's x20m (up and back) Overhead walking lunges x10 Lowe back rotations Kneeling Rotations (in a lunge position)

Shallow Box Jumps

B

Shallow Box Jumps. Just straight up to the box - no more than 25-30cm high. Land soft and balanced. 3 sets - 6 jumps 60 seconds between each set

Landing From A Height

C

Step off a height of 30cm and land strong and balanced. Land in a position that would mimic the pre-take off position of your jump 3 sets - 8 jumps 60 seconds between each set

Single Leg Hurdles

D

Single leg hopping over 5 hurdles and then sticking the landing at the end. Go up and back twice (20 jumps per set) 3 sets - 60 seconds between each set.

Monday
Intro Phase - Upper Push & Pull

A1

Incline DB Bench Press

3 x 12

A2

Chin-Up

3 x 6

B1

Bench Press

3 x 12

B2

Prone Incline DB Row

3 x 12

C1

Push-Up

3 x 12

C2

Inverted Row

3 x 12

D

Assault Bike

5 x 0:20

Tuesday
Week 1 Day 3

Warm Up

A

B

Triple Jump Hops For Distance

3 x 20

C

Large Pogo Hops

3 x 8

D

Shallow Step Plyos

3 x 8

E

Alternating Jump Lunges

3 x 16

Conditioning 1

F

Find a rowing machine 200m x 6 sets 90 seconds between sets

Conditioning 2

G

Find an assault bike 60s sprint x 10 2 mins rest between sets.

Wednesday
Week 1 Day 4

10,000 Steps

A

Thursday
Week 1 Day 5

A

Front Squat

4 x 8

B

DB Step Back Lunge

4 x 8

C

DB Romanian Deadlifts

4 x 8

D

Swiss Ball Hamstring Curls

4 x 8

E

Standing Calf Raise

3 x 20

F

Seated Horizontal Calf Raises

3 x 20

Cool Down

G

10 min walk / bike to calm the body down Spend 6-8 mins stretching and moving. You’ll thank me later. Stretches to try: Kneeling lunge push Cossack Squat Seated hamstring toe touch Kneeling torso rotation

Friday
Week 1 Day 6
Saturday
Week 1 Day 7

10,000 Steps

A

Saturday
2023-1-17

A1

Standing DB Curl - Supinated Grip

4 x 8

A2

Standing Reverse Ez-Bar Curl

4 x 8

A3

Standing Cable Curl

4 x 15

B1

Neutral Grip DB Chest Press

4 x 8

B2

Lying Incline EZ Bar Tricep Extension

4 x 8

B3

Kneeling Tricep Cable Pushdowns

4 x 15

C

Seated Incline DB Curls

10, 10, MAX

D

Bench Dips

10, 10, MAX

Coach
coach-avatar Sean Connolly

Enhance Your Vertical