Coach Connolly
Basketball, Track & Field, PlyometricsFeatures
4 sessions per week
Must use TrainHeroic 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
PRE GAME - LANDING MECHANICS
A
These are so important in warming up the glutes and making sure that they are firing for the game in the evening make sure you follow the run down listed here on the Coach Connolly site http://coachconnolly.com.au/landing-mechanics-run These are crucial and follow them in the order that they are listed
GAME DAY WORKOUT
B
Game Day workout make sure that it's 7 hours before tip off
C1
Dumbbell Squat
4 x 12
C2
Walking Lunges
4 x 12
D1
Standing Single Arm Shoulder Press
4 x 12
D2
Bent Over DB Row
4 x 12
E
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
