Court Demon 1.0 - 3 Days
Coach Ryan Patrick
BasketballThe program built for young court athletes who are starting their weight room journey.
If you want to build speed, power, and strength that translates to the court with a simple plan this is THE go to starter program.
This program covers:
ACCELERATION & TOP SPEED
CHANGE OF DIRECTION
JUMPING AND LANDING SKILLS
EXERCISES TO KEEP TENDONS AND JOINTS HEALTHY WHILE POUNDING THE COURT
UPPER/LOWER/FULL BODY LIFTING DAYS
A
Extended Warm-up - Accel/Decel Tech Work 1
1 x 8:00
B1
Sled Resisted Sprint
3 x 15
B2
Burst Sprints
3 x 1
C
Broad Jumps
1 x 12
D1
Goblet Squat
5, 5, 5, _
D2
Plate Squat
3 x 5
E1
Kettlebell Deadlift
3 x 6
E2
Reaching Hip Hinge Technique
3 x 8
F
Low Cable Split Squat
2 x 10
G
Ball leg curls
2 x 20
H
Split Squat ISO
2 x 0:45
A
Foam Roll Feet/Calves
1 x 1:00
B
Foam Roll - Quads
1 x 1:00
C
Foam Roll - Lats
1 x 1:00
D
SL Leg Lower
E
Push-up, Down Dog, World's Greatest Stretch
1 x 5
F1
TGU to elbow
2 x 5
F2
Back to Wall Tibialis Raise
2 x 20
A
Extended Warm-up - Max V Tech Work
1 x 8:00
B
Flying 10's
3 x 20
C
Band Resisted Power Shuffle
2 x 4
D
Band Resisted Shuffle to Lateral Run
2 x 4
E
Hip Turn Series
2 x 5
F1
Hook Lying Alternating DB Bench Press
5, 5, 5, _
F2
Core-Engaged Dead Bug
3 x 8
G1
Seated Lat Pulldown
8, 8, _
G2
Standing Landmine Press
3 x 10
H1
Incline DB Curls
2 x 20
H2
Tricep Pushdowns
2 x 20
I
Tempo push-ups
3 x 1:00
A
Foam Roll Feet/Calves
1 x 1:00
B
Foam Roll - Quads
1 x 1:00
C
Foam Roll - Lats
1 x 1:00
D
SL Leg Lower
E
Push-up, Down Dog, World's Greatest Stretch
1 x 5
F1
TGU to elbow
2 x 5
F2
Back to Wall Tibialis Raise
2 x 20
A1
Standing MB Slam
3 x 8
A2
Deep Tier Split Squat Jump
2 x 20
A3
Shuffle + Fake Throw
3 x 5
B
Pogo Jump
4 x 10
C1
DB Bench Press
4 x 15
C2
Chest Supported Row
4 x 15
C3
Rear Foot Elevated Split Squats
4 x 15
D1
Angled Calf Raises
2 x 15
D2
Elevated Side Plank Bridge
2 x 10
Ryan Patrick
Host, The Athletic Performance Podcast Owner, Peak Fitness & Sports Training