International Youth Conditioning Association
Basketball, Football , Plyometrics, Volleyball3 sessions per week
Must use App app to view and log training
Program Training
Quickie Warm Up
A
Body Weight (BW) Squats 1x10 BW Squat Jumps 1x10
Dumbbell Squat Jumps
B
3x5 with 25% of your take about 1 minute between sets
Vertical Jumps
C
3 x 5 with no just body weight take about 1 minute between sets
Pogo Jumps
D
Both feet 1 x 20 rest 1 minute 1 Leg 1 x 20 each leg, rest 1 minute between legs
E
Back Squat
3 x 5 @ 50 %
Single Leg Squat
F
3 x 5 per side BE explosive on the way up but don't let foot leave ground
Jump Ciruit
G
Peform 10 reps of each exercise as fast as possible BW Squats Squat Jumps Side Lunges (10 per side) Split Squat Jumps (10 per leg)
Quickie Warm Up
A
Body Weight (BW) Squats 1x10 BW Squat Jumps 1x10
Dumbbell Squat Jumps
B
3x5 with 25% of your take about 1 minute between sets
Vertical Jumps
C
3 x 5 with no just body weight take about 1 minute between sets
Pogo Jumps
D
Both feet 1 x 20 rest 1 minute 1 Leg 1 x 20 each leg, rest 1 minute between legs
E
Back Squat
3 x 5 @ 50 %
Single Leg Squat
F
3 x 5 per side BE explosive on the way up but don't let foot leave ground
Jump Ciruit
G
Peform 10 reps of each exercise as fast as possible BW Squats Squat Jumps Side Lunges (10 per side) Split Squat Jumps (10 per leg)
Quickie Warm Up
A
Body Weight (BW) Squats 1x10 BW Squat Jumps 1x10
Dumbbell Squat Jumps
B
3x5 with 25% of your take about 1 minute between sets
Vertical Jumps
C
3 x 5 with no just body weight take about 1 minute between sets
Pogo Jumps
D
Both feet 1 x 20 rest 1 minute 1 Leg 1 x 20 each leg, rest 1 minute between legs
E
Back Squat
3 x 5 @ 50 %
Single Leg Squat
F
3 x 5 per side BE explosive on the way up but don't let foot leave ground
Jump Ciruit
G
Peform 10 reps of each exercise as fast as possible BW Squats Squat Jumps Side Lunges (10 per side) Split Squat Jumps (10 per leg)
Jim Kielbaso
Jim Kielbaso is the President of the IYCA. He is a former college strength coach, Director of a private training facility, author and speaker. With over 20 years in the profession, he has trained thousands of athletes at all levels of competition.
