For over 13 years, I've carved out a reputation and legacy as a coach who delivers results. Who's developing elite level basketball athletes that can not only play in the hardest leagues in the world but also win it all. I've been writing programs that have been behind closed doors and only for those who go through a strict application progress. Not anymore.
It's time to open this type of programming up to the rest of the world because there are more athletes and coaches that need my help. They're chasing results and with the amount of contradicting advice out there, they're just not sure where to find it.
That ends now. It's all here. 365 days of targeted and structured programming that is designed to see you level up to a place you've never been before to play against the best of the best.
Here's you chance. I invite you to take the next step and become not only another athlete in my global team but also another success story.
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
Rowing
5 x 1:00
D2
Dead Ball Slams
5 x 0:20
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
And become a stronger, leaner and more powerful athlete both on and off the court. I don’t promise anything crazy, just pure results from the hard work you put in.
Get Basketball StrongNBL Athlete - Adelaide 36’ers
Verified Athlete"Sean got me right. Stronger than ever!"
College Basketball Star - VCU
Verified Athlete"If there is one guy who knows how to get ya’ll results, it’s this guy! My guy Sean is leading from the front!"
2x WNBA Champion - New York Liberty
Verified Athlete"I can’t thank you enough. My body hasn’t felt this strong before or this good in a long time!"
NBL1 Champion - Warwick Senators
Verified Athlete"Plain and simple, Sean is the dude basketballers need to see to get stronger."