MF PERFORMANCE

Basketball
Coach
Marvin Fidel

SUMMARY

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. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
W1D1 STRENGTH A

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

Monday
W1D2 SPEED/POWER

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

Bounding-Alternating SL

4 x 6

Tuesday
MOBILITY/STABILITY A

A

Breathing-45/90

1 x 2:00

B

General Warm Up

C1

T-Spine Rotation-Quadruped

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 Mobility Drill

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

Wednesday
W1D4 STRENGTH B

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

Thursday
JUMP SESSION

A

Dynamic Warm Up

1 x 2:00

B

Jump Mechanics Primer-2 Foot

3 x 4

C

Block Step-Resisted

3 x 4

D

Block Step-Overspeed

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

AT HOME ATHLETICISM LVL 2 (Minimal Equipment)