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
Basketball - Foundational 1.1: Week 1 Day 1

A

Hex Bar Deadlift

4 x 12

B1

TRX Row

4 x 20

B2

Cyclist Squats

4 x 10

C1

Incline DB Bench Press

4 x 12

C2

Single Leg Step Ups

4 x 12

Circuit

D

Pyramid Training - Can use running, cycling, rowing, assault bike etc. 20s Sprint 30s Sprint 40s Sprint 30s Sprint 20s Sprint

Monday
Basketball - Foundational 1.1: Week 1 Day 2

A

Standing Single Arm Shoulder Press

3 x 8

B1

Chin-Up

3 x 8

B2

Front Foot Elevated Split Squat

3 x 12

C1

Standing Reverse Ez-Bar Curl

3 x 12

C2

Close Grip Push-Up

3 x 12

D

Rowing

500, 400, 300, 200

Tuesday
Basketball - Foundational 1.1: Week 1 Day 3

WARM UP & MOBILTY

A

B1

Romanian Deadlift

4 x 12

B2

Depth Jump

4 x 6

C1

Swiss Ball Hamstring Curls

4 x 12

C2

Single Leg Step Ups

4 x 15

D1

Dead Ball Slams

5 x 0:20

D2

Rowing

5 x 1:00

Wednesday
Recovery Day

RECOVERY

A

Water therapy 30 minutes alternating - Freestyle swimming - Breast stroke - Water walking - Side to side stepping (bounding) - etc

Thursday
GAME DAY TRAINING SESSION 1

GAME DAY WORKOUT

A

Game Day workout make sure that it's 7 hours before tip off

B1

Dumbbell Squat

4 x 12

B2

Walking Lunges

4 x 12

C1

Standing Single Arm Shoulder Press

4 x 12

C2

Bent Over DB Row

4 x 12

D

KB Russian Twist

4 x 20

Friday
Basketball - Foundational 1.1: Week 1 Day 6

WARM UP & MOBILTY

A

B1

Standing Reverse Ez-Bar Curl

12, 12, 10

B2

Close Grip Push-Up

12, 12, 10

C1

Seated Incline DB Curls

12, 12, 10

C2

Standing Barbell Curls

12, 12, 10

D1

Seated Barbell French Press

3 x 12

D2

TRX Tricep Extension

3 x 12

Saturday
Recovery Day

RECOVERY

A

Water therapy 30 minutes alternating - Freestyle swimming - Breast stroke - Water walking - Side to side stepping (bounding) - etc

Coach
coach-avatar Sean Connolly

The Jump Club