2351 Training Method

Basketball
Coach
Edmar Delgado

Features
3 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 52-week program
Sunday
Week 1 |Lower Body - Strength

Warm Up

A

2 Sets: 10 Can Opener 15 Bodyweight Glute Bridge 20 Alternate Reverse Lunge

B1

Barbell Box Squat

5, 4, 3, 3, 5

B2

Pass the Plate Crunch

5 x 8

C1

Dual Dumbbell Bulgarian Split Squat

4 x 6

C2

Single Leg Heel Elevated Glute Bridge

4 x 13

D

Dumbbell Cossack Squat

3 x 16

E

Kettlebell Split Squat Calf Raise

3 x 15

Tuesday
Week1| Full Body - Power

Warm Up

A

2 Sets: 15 Bunny Hops (front and back) 10 Single Leg Lateral Hops each side 10 Scap Push Up

B1

Seated Box Jumps Step Down

4 x 3

B2

Jump Push Ups

4 x MAX

C1

Lateral Bound to SIngle Leg Box Jump

4 x 3

C2

Switch Stance + Medball Throw

4 x 3

D1

Kettlebell/Dumbbell Drop Lunge + Snatch

4 x 3

D2

Kettlebell Kneeling Rotational Swing

4 x 6

Thursday
Week 1 |Upper Body - Strength

Warm Up

A

2 sets: 15-20 Band Pull Apart 15-20 Band Shoulder Dislocations 15-20 Band Straight Arm Pull Down

B1

2351 Barbell Bench Press

5, 4, 3, 3, 5

B2

Strict Pull-Up

5 x 11.023

C1

Dumbbell Z Press

4 x 6

C2

Banded Y Raise

4 x 12

D1

Dumbbell Chest Supported Row

4 x 13

D2

Incline Push-Up on Bar

4 x 12

Basketball Strength Program