Winter Break Maintenance (Bodyweight): Training by Logan Ryan in TrainHeroic

Premier Basketball & Fitness Training

Basketball, Volleyball, General Fitness
Coach
Logan Ryan

Weeklong bodyweight maintenance program to maintain your strength and conditioning over winter break. 

Features:

- Each workout is 20-30 mins

- HIIT style strength workouts

- SAJE conditioning workouts (sprinting, agility, jumping, endurance)

If you want quality short workouts with minimal equipment, then this is the program for you to do.

Features
7 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Be Strong and Athletic
These workouts will boost your strength endurance and your ability to move athletically.
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Minimal Equipment
All you need is a heavy object, open space, and energy to get better.
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Short Workouts
Short workouts so you can spend more time recovering with family and friends.
Equipment
Recommended
A heavy household object (textbook // bag with objects in it // dumbbell // etc.)94 ft. of open space (ideally a basketball court; eyeball if you don't)
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Sample Week
Week 1 of 1-week program
Sunday
Strength: HIIT (20:10)

A

Winter Break Program Overview

B1

Bodyweight Split Squats

4 x 40

B2

Bicycle Crunch Holds

4 x 40

B3

Wide to Narrow Push Ups

4 x 20

B4

Hollow Body Hold

4 x 20

C1

Bridge March

4 x 20

C2

Side Forearm Plank

4 x 40

C3

Side Lunge

4 x 40

C4

DB Renegade Rows

4 x 20

Monday
Movement

A

Dynamic Warm Up

1 x 1

B

Skips (Height & Distance)

3 x 188

C

3/4 Court Sprint

6 x 75

D

Approach Jumps

3 x 8

E

Lane Agility Drill (LAD)

F

Run

4 x 10 @ 90, 90, 100, 100 %

G

Run

3 x 30 @ 85, 80, 75 %

H

Run

1 x 3:00 @ 65 %

I

Cool Down

1 x 1

Tuesday
Strength: HIIT (30:15)

A1

Bodyweight Split Squats

3 x 60

A2

Bicycle Crunch Holds

3 x 60

A3

Wide to Narrow Push Ups

3 x 30

A4

Hollow Body Hold

3 x 30

B1

Bridge March

3 x 30

B2

Side Forearm Plank

3 x 60

B3

Side Lunge

3 x 60

B4

DB Renegade Rows

3 x 30

Wednesday
Movement

A

Dynamic Warm Up

1 x 1

B

Skips (Height & Distance)

3 x 188

C

3/4 Court Sprint

6 x 75

D

Approach Jumps

3 x 8

E

Lane Agility Drill (LAD)

F

Run

4 x 10 @ 90, 90, 100, 100 %

G

Run

3 x 30 @ 85, 80, 75 %

H

Run

1 x 3:00 @ 65 %

I

Cool Down

1 x 1

Thursday
Strength: HIIT (40:20)

A1

Bodyweight Split Squats

2 x 80

A2

Bicycle Crunch Holds

2 x 80

A3

Wide to Narrow Push Ups

2 x 40

A4

Hollow Body Hold

2 x 40

B1

Bridge March

2 x 40

B2

Side Forearm Plank

2 x 80

B3

Side Lunge

2 x 80

B4

DB Renegade Rows

2 x 40

Winter Break Maintenance (Bodyweight)