AAU Strong (Phase 1): Training by Sean Connolly in TrainHeroic

Coach Connolly

Basketball
Coach
Sean Connolly

Welcome to the AAU Strong program. 


Written by Coach (Sean) Connolly, this program is geared towards setting up a firm foundation for any athlete looking to make they way to college or to a higher level. 


Coach Connolly has spent the better part of 14 years developing and enhancing athletes all around the globe with his results-based programming style that has seen incredible results from athletes in college all the way to Olympic level. 

This is the first of many curated AAU Australia programs that will be available for you to access as not only followers of the AAU Australia brand but also our social media platforms. 

If you have any questions, please do not hesitate to contact Coach Connolly at coachconnolly.com.au

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 5-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

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

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

AAU Strong (Phase 1)