Coach Lee Taylor C.S.C.S. USAW
BasketballThis program is a two week transition program geared toward recovery and regeneration from a 8-10wk summer program. The point of emphasis is to maintain the gains that have been made while maintaining conditioning to transition to the next phase.
Features1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Dynamic Warm Up -CLT
Stride out 30yds xDown & Back(length of basketball Court) Walking Knee Hug to Top of Key A Skip from top of key to Halfcourt then Strideout to baseline Walking Ankle to Chest stretch to Top of Key Wide Knee Skip from top of key to Halfcourt then Strideout to baseline Walking quad stretch to Top of Key Buttkicks from Top of Key to Halfcourt then strideout Arm Swings Forward x10reps Across the Body Arm Swings x10reps High Knees to Top of Key then strideout to opposite baseline Cariocca to half court then stride out to opposite baseline Cariocca to half court then stride out to opposite baseline Spiderman stretch x5ea way Sumo Stretch x5
Conditioning
B
Plyometrics -CLT
Squat Jumps 2x5 Multiple Response Tuck Jumps 2x5 Multiple Response
C
36's -CLT
1 x 2 @ 36
D1
Barbell Back Squat (Inseason) -CLT
7, 6, 5 @ 55, 60, 65 %
D2
Barbell Bench Press (Inseason) -CLT
12, 10, 8 @ 60, 65, 70 %
D3
Front Bridge -CLT
3 x 0:45
E1
Single Leg RDL
3 x 12
E2
Leg Curls -CLT
F1
DB Curls -CLT
2 x 12
F2
DB Overhead Tricep Extension -CLT
2 x 15
G
Post Workout Recovery Stretch -CLT
Conditioning
A
Modified Dynamic Warm Up -CLT
Knee Hug > Exagg. Skip Ankle to Chest > Exagg. Wide Knee Skip Walking Quad > Butt Kicks High Knees > Strideout High Knees > Strideout Cariocca xDown Cariocca x Back Tapioka > Stride Out Tapioka > Stride Out Goosestep > Frankenstein Walks Strideout > Front to Back/Side to Side Leg Swings
Conditioning
B
Non-Impact Conditioning(Jump Rope, KB Swings, Med Ball Slams) -CLT
X4 Rounds Jump Rope x100,100,75,75 KB Swings x20,20,15,15(30-45lbs) Med Ball Front Slams x10(10-15lbs)
Conditioning
C
Bike Interval Non-Impact Conditioning -CLT
Minute Action 0-2 Coast 2-4 15sec Sprint Build Up(20%,40%,60%,80%) 4-5 20sec Sprint Build Up(40%,60%,80%) 5-12 30sec Sprint/30sec Coast: Start @ 5:30 12-13 Coast 13-15 20sec Sprint 10sec Coast
Prep
A
Dynamic Warm Up -CLT
Stride out 30yds xDown & Back(length of basketball Court) Walking Knee Hug to Top of Key A Skip from top of key to Halfcourt then Strideout to baseline Walking Ankle to Chest stretch to Top of Key Wide Knee Skip from top of key to Halfcourt then Strideout to baseline Walking quad stretch to Top of Key Buttkicks from Top of Key to Halfcourt then strideout Arm Swings Forward x10reps Across the Body Arm Swings x10reps High Knees to Top of Key then strideout to opposite baseline Cariocca to half court then stride out to opposite baseline Cariocca to half court then stride out to opposite baseline Spiderman stretch x5ea way Sumo Stretch x5
Conditioning
B
Non-Impact Conditioning(DU,Med Ball Rot., Burpees, Mountain Climbers) -CLT
X4 Rounds Double Unders x15 Med Ball Wall Balls x8ea Burpees w/o Jump x15 Mountain Climbers x8ea
C1
Trap Bar Deadlift(Inseason) -CLT
7, 6, 5 @ 55, 60, 65 %
C2
Lat Pulldown -CLT
12, 12, 10
C3
Side Plank
3 x 0:45
D1
DB Single Leg Squat -CLT
2 x 10
D2
DB Shoulder Press -CLT
2 x 10
D3
1 Arm DB Row -CLT
2 x 12
E
Post Workout Recovery Stretch -CLT
Conditioning
A
Modified Dynamic Warm Up -CLT
Knee Hug > Exagg. Skip Ankle to Chest > Exagg. Wide Knee Skip Walking Quad > Butt Kicks High Knees > Strideout High Knees > Strideout Cariocca xDown Cariocca x Back Tapioka > Stride Out Tapioka > Stride Out Goosestep > Frankenstein Walks Strideout > Front to Back/Side to Side Leg Swings
Conditioning
B
Non-Impact Conditioning(Jump Rope, KB Swings, Med Ball Slams) -CLT
X4 Rounds Jump Rope x100,100,75,75 KB Swings x20,20,15,15(30-45lbs) Med Ball Front Slams x10(10-15lbs)
Conditioning
C
Bike Interval Non-Impact Conditioning -CLT
Minute Action 0-2 Coast 2-4 15sec Sprint Build Up(20%,40%,60%,80%) 4-5 20sec Sprint Build Up(40%,60%,80%) 5-12 30sec Sprint/30sec Coast: Start @ 5:30 12-13 Coast 13-15 20sec Sprint 10sec Coast
Conditioning
A
Dynamic Warm Up -CLT
Stride out 30yds xDown & Back(length of basketball Court) Walking Knee Hug to Top of Key A Skip from top of key to Halfcourt then Strideout to baseline Walking Ankle to Chest stretch to Top of Key Wide Knee Skip from top of key to Halfcourt then Strideout to baseline Walking quad stretch to Top of Key Buttkicks from Top of Key to Halfcourt then strideout Arm Swings Forward x10reps Across the Body Arm Swings x10reps High Knees to Top of Key then strideout to opposite baseline Cariocca to half court then stride out to opposite baseline Cariocca to half court then stride out to opposite baseline Spiderman stretch x5ea way Sumo Stretch x5
B1
Squat Jumps Multiple Response-CLT
2 x 8
B2
Tuck Jumps (Multiple Response) -CLT
2 x 8
C
Sideline Sprint
3 x 1 @ 30
D1
Hang Snatch -CLT
D2
6 Inch Hold/Flutter Kicks -CLT
3 x 30 @ 0:30
E1
Barbell Bench Press (Inseason) -CLT
E2
DB Bentover Row -CLT
F1
Crossover Lunge -CLT
2 x 8
F2
Alternating DB Bench -CLT
2 x 12
G1
Barbell Curls -CLT
2 x 12
G2
Close Grip Push Ups -CLT
2 x 0
H
Post Workout Recovery Stretch -CLT
Lee Taylor
Coach Taylor has over 15 years of experience in collegiate athletics, 12 of those years have been spent in women’s basketball throughout the SEC and Big Ten. I would love to help you maximize your potential and reach your goals.
