Coach Connolly
Basketball, Strength & Conditioning, Plyometrics, Speed, Functional FitnessIt’s been a log time coming… but here it is! The first release of the NBL1 Preseason Strength Program
Over the years that I’ve been working the country’s best basketball players. I’ve refined a few things in my coaching and programming
What I’m finding in my coaching sessions and consults is a growing number of patterns that are specific to basketball players.
The more I coach, the more I notice them. They simply can’t be ignored if they’re getting them stronger, leaner and powerful.
These things keep popping up when you program certain variables and specific sequences.
I’m hardly creating the wheel in this department but I’m sure as hell making those wheels spin faster!
And if you need extra strength and power in your game, you’re going to need this program in your arsenal. For many, it’s the missing link when paired with your on-court work, scrimmages and recovery sessions. You need to make sure you’re putting the right stress in the right places to make sure when the REAL stress of having seconds left on the clock, you’re ready.
You’re more than ready…
You’re locked in. All the way.
Get your hands on the exact blueprint I’ve used with countless athletes across 15 years in every NBL1 league in Australia. It’s all there for you.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Dumbbell Squat
12, 12, 8, 8, 8, 8
B1
Front Foot Elevated Split Squat
12, 12, 8, 8, 8
B2
Cyclist Squats
5 x 12
C1
Single Leg Step Ups
4 x 12
C2
Counter Movement Jump
4 x 9
A1
Incline Dumbbell Chest Press
12, 12, 8, 8, 8
A2
Standing Cable Flys
12, 12, 8, 8, 8
B1
TRX Single Arm Row
5 x 12
B2
TRX Row
5 x 12
C1
Barbell Bench Press
12, 12, 10, 10
C2
Prone Dumbbell Row
12, 12, 10, 10
D1
Hanging Knee Raise
3 x 12
D2
Mountain Climber
3 x 12
D3
V-Ups
3 x 12
THE DAY'S OBJECTIVE...
A
20 minute warm up 100 made jump shots 3x 4 minute three point shot drills (record how many you make each time) 50 made free throws 10-15 minute mobility based cool down (see coachconnolly.com.au website for more) Done!
WARM UP & MOBILITY
A
B
Romanian Deadlift
12, 12, 8, 8, 8
C1
DB Front Rack Walking Lunge
3 x 12
C2
TRX Hamstring Curl
3 x 15
D1
Pallof Press
3 x 12
D2
Prone Single Arm Band Row
3 x 15
E
Bike / Assault Bike Conditioning
6 x 500
THE DAY'S OBJECTIVE...
A
20 minute warm up 100 made jump shots 3x 4 minute three point shot drills (record how many you make each time) 50 made free throws 10-15 minute mobility based cool down (see coachconnolly.com.au website for more) Done!
A1
Curl and Press
3 x 12
A2
Push-Up
3 x 12
A3
TRX Row
3 x 12
A4
DB Lateral Raise
3 x 12
B1
KB Russian Twist
3 x 15
B2
Inchworm
3 x 10
RECOVERY
A
15 minute walk/bike at a light pace 25 mins mobility work - shoulders - upper back - lower back - hip flexors - glutes and hamstrings Make sure to add compression and be wearing full length clothing. Hot / cold showers or even cold showers may even help aid in recovery too
