Coach Connolly
Basketball, Track & Field, PlyometricsFeatures
4 sessions per week
Must use App app to view and log training
Program Training
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
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
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
RECOVERY
A
Water therapy 30 minutes alternating - Freestyle swimming - Breast stroke - Water walking - Side to side stepping (bounding) - etc
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
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
RECOVERY
A
Water therapy 30 minutes alternating - Freestyle swimming - Breast stroke - Water walking - Side to side stepping (bounding) - etc
