Ben Ross 2026 Easter Push
Prepare To Perform
BasketballThis Easter break from competition, on-court training and school provides an opportunity to do more quality strength training across the week, with more aerobic conditioning targeted to where Ben is at right now.
It will start with a Maximum Aerobic Speed test - a 5-minute run, followed by tailored run sessions based on that effort. Further, there'll be primary strength stimulus's, supported by complementary movement-improvement drills.
Conditioning
A
MOVEMENT PREP CIRCUIT — MAS Test Readiness
Total time: ~10–12 minutes Intent: Arrive at the test warm, relaxed, and rhythm-ready without fatigue. See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle mobility and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics Dosage: 20–30 s / side 3️⃣ A-March Drill to A-Skip Dosage: 10 m march → 10–15 m skip 4️⃣ Ankling 15 m x 2
TEST
B
5 minutes run test
Run as far as you can in 5 minutes, then record the distance covered and post it here as a message or SMS me on 0400335891 before you do the next part.
Conditioning
C
MAS 1 - post test run
Fartlek running - which means alternate your pace but continue running for 25 minutes at 5:25 minutes/km to 6:20 minutes/km pace. Walk when you need to. These speeds are 75-85% of the maximum aerobic speed you achieved in the 5-minute run test.
Prep
A
MOVEMENT PREP CIRCUIT — MAS Test Readiness
Total time: ~10–12 minutes Intent: Arrive at the test warm, relaxed, and rhythm-ready without fatigue. See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2
B
Single leg Pogo Hops - low amplitude
2 x 15
Conditioning
C
MAS 2
Purpose: Introduce aerobic work at controlled MAS percentages, reinforcing pacing and tolerance to sustained cyclic running. Dosage: 3 × 3 minutes @ 5:14 minutes/km pace Recovery: 3 minutes @ walk pace 2 sets. Cues: “Settle into pace early.” “You should finish each rep knowing you could do one more.” Regression: Reduce to 2 reps Lower intensity to 5:25 minutes/km pace
Conditioning
A
MOVEMENT PREP CIRCUIT — Fartlek Run Readiness
Total time: ~10–12 minutes See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2
Conditioning
B
MAS 3
Fartlek running - which means alternate your pace but continue running for 30 minutes at 5:25 minutes/km to 6:20 minutes/km pace. Walk when you need to.
C
Single leg Pogo Hops - low amplitude
2 x 15
Movement prep for upper & lower body pulling
A
✳️ Movement Prep (8–10 min). See video's below. 1️⃣. Leg lowering 2️⃣. Thoracic mobility prep 3️⃣. Conquer the Brettzel and targeted foam rolling to "surround the dragon" Heels-Elevated Bodyweight Squat 2 × 5 Even foot pressure, smooth depth 4️⃣. Toe touch progression - 10 with your toes up, then 10 with your toes down.
B1
Isometric mid-thigh pull
2 x 15
B2
Dead arm hang
2 x 15
C1
Trap Bar Deadlift
7, 7, 7, 7, 7, MAX @ 66.14, 82.67, 99.21, 110.23, 126.76, 143.3 kg
C2
Max Effort Vertical Jump
4 x 2
D1
Negative Pull-Ups
6 x 5
D2
Stationary Forward Lunge
3 x 10
E1
Atlas Get Up
3 x 8
E2
Half kneeling windmill
3 x 8
Conditioning
A
MOVEMENT PREP CIRCUIT — Continuous Aerobic Readiness
Total time: ~10–12 minutes See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2
Conditioning
B
OPTIONAL POST-RUN RESET
2️⃣ Easy Walk + Calf/Ankle Mobility Purpose: Downregulate and reduce post-run stiffness. Dosage: 5–10 minutes walk + light mobility
Conditioning
C
MAS 4
3 minutes @ 5 minutes/km pace (93%MAS), then 3 minutes walking x 3 reps x 2 sets Rest 3 minutes between sets
Back in the gym and on track to develop in a different way over this break and into term 2.
Get Ben Ross 2026 Easter Push
