MF PERFORMANCE
BasketballSUMMARY
Outcomes: Strength, Speed, Power
Focus: iso-pump-plyo sequence, whole-body strength, speed acceleration, jump mechanics
Load: Normal, Normal, Shock, Normal
Equipment: 2x bands, DBsAccess: basketball court, field
DESCRIPTION
This program is best suited for basketball athletes looking to improve their strength, speed and power who already have a solid base.
This program is a progression from Lvl 1 as it increases the duration of isometric holds and adds more challenging plyometrics within the sequence (modified Grover's Explosive Sequence from Jump Attack).
There is an underlying focus to continual foot/ankle strengthening, tendon strengthening, proprioception/stability and jump mechanics.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll Circuit
1 x 2:00
A2
General Warm Up
1 x 2:00
B
Foot/Ankle Health Walking Circuit
1 x 2:00
C1
Squat-BW-Iso Hold
3 x 45
C2
Squat-BW-Pumps (Oscillatory)
3 x 20
C3
Depth Jump
3 x 5
D1
SA Bench Press-Hips Elevated
3 x 15
D2
Push Up-Diamond
E1
Split Squat-BW-Iso Hold
3 x 45
E2
Split Squat-BW-Pump (Oscillatory)
3 x 20
E3
Tuck Jumps-RFE
3 x 6
F1
Pull Up
3 x 8
F2
Side Plank- w/ Arm Threading
3 x 30
G1
Lateral Raise-DB
2 x 15
G2
Band Pull Apart
A
Dynamic Warm Up
1 x 2:00
B1
Wall Drill-March
1 x 60
B2
Wall Drill-Single Exchange
1 x 10
B3
Wall Drill-Triple Exchange
1 x 5
C1
A-March
2 x 10
C2
A-Switch
2 x 10
C3
A-Skip
2 x 10
C4
A-Switch Triple
2 x 10
D
Sprint-Falling Start
3 x 20
E
Sprint-1/2 Kneeling Start
3 x 20
F
Sprint-3pt Start
5 x 30
G
Broad Jump-Continuous
5 x 5
H
Alternating Bounding
4 x 6
A
Breathing-45/90
1 x 2:00
B
General Warm Up
C1
Kneeling T-Spine Rotations
2 x 10
C2
4 Way Lunge Mobility Series
2 x 2
D1
Squat Mobility Sequence A
2 x 60
D2
Low Kneeling Sequence A
2 x 60
E1
SL Raise-Core Engaged
2 x 10
E2
90/90 Hip Switches
2 x 10
F1
CARs-Hip
2 x 5
F2
CARs-Shoulder Flexion
2 x 5
G1
Bear Crawl Kickback
3 x 5
G2
Bear Crawl
3 x 5
H1
A Frame Walkout
3 x 5
H2
Turkish Get Up
3 x 2
I1
SL Balance w/ Band Rotation
3 x 10
I2
Pogo-SL to Switch
3 x 6
A1
Foam Roll Circuit
1 x 2:00
A2
General Warm Up
1 x 2:00
B1
Foot/Ankle Health Walking Circuit
1 x 2:00
B2
Ankle Priming Circuit
1 x 1
C
Squat-Pistol
3 x 10
D1
Squat-BW-Iso Hold
3 x 45
D2
Squat-BW-Pumps (Oscillatory)
3 x 20
D3
Tuck Jumps
3 x 6
E1
Push Up-Iso Hold
3 x 40
E2
Push Up-Crocodile
3 x 10
E3
Pallof Press-Split Stance w/ Pertubations
3 x 10
F1
Split Squat-BW-Iso Hold
3 x 45
F2
Split Squat-BW-Pump (Oscillatory)
3 x 20
F3
Step Up-Dynamic
3 x 5
G
Lateral Bound to SL Jump
3 x 5
H
Rotational Box Acceleration w/ Press
3 x 5
A
Dynamic Warm Up
1 x 2:00
B
Jump Mechanics Primer-2 Foot
3 x 4
C
Band-Resisted 2 Step Drill (Block Step)
3 x 4
D
Overspeed 2 Step Drill (Block Step)
3 x 4
E1
Overcoming Isometric Towel Pull
3 x 15
E2
Countermovement Jump
3 x 5
F
2 Step Approach Jump
3 x 3
G
Jump-3 Step Approach
3 x 3
H
Max Approach Jump-2 Foot
4 x 2
I
Max Approach Jump-1 Foot
4 x 2
J
Dunk Practice
1 x 10:00
