Preseason Power Up - Level 1
Seth Thomsen
Basketball, Volleyball, Power Sports , General Fitness, Strength & Conditioning, Speed, Other, Personal Training, Functional Training, Women's Training, Mobility, Functional Fitness, Plyometrics, Multi-sport, Youth SportsAn 8 week block designed to prepare you to start your season off the right way!
Being physically prepared for the start of your season should not wait until practice officially starts. Being unprepared increases your risk of injury, and puts you behind where your speed, strength, and jumping ability should be. Preseason Power-Up provides an opportunity to train the way Division 1 athletes train to prepare for the demands of their season. Training like an athlete instead of a bodybuilder should be a major priority for anyone serious about their on-court or on-field performance.
--- Goals of this block ---
- Build a foundation of strength in simple exercises
- Slowly improve conditioning both on and off feet (sprinting and bike)
- Increase lean body mass and address structural balance to reduce injury risk
Features: 7 sessions per week
- 4 strength/speed sessions
- 2 mobility/conditioning sessions
- 1 recovery session
Must use app to view and log training
A1
WORLD'S GREATEST STRETCH
2 x 6
A2
Cuban Press
2 x 6
A3
T-Spine Reach
2 x 6
A4
High Plank Drag
2 x 6
B1
Chin-Up
3 x 4 @ 4
B2
30 Degree Incline DB Bench Press
3 x 6
C1
Seated DB Press
3 x 6
C2
Seated Cable Row
3 x 6
D1
EZ Bar Curl
2 x 8
D2
Tricep Rope Pulldowns
2 x 8
E
Assault Bike
2 x 0:35 @ 0.3
A1
Split Squat Iso
2 x 0:30
A2
Lateral Lunge
2 x 5
A3
Physioball Leg Curl
2 x 5
B1
Deep Tier Bilateral Leaps - Stationary
2 x 8
B2
Light Tier Slalom Leaps
2 x 8
B3
10 Yard Sprint
3 x MAX @ 10
C1
Hands-free front squat
4 x 4 @ 5, 6, 7, 8
C2
DB Squat Jump (No Counter Movement)
3 x 3 @ 10 lb
D1
BB RDL
3 x 5
D2
Skater Squat
3 x 5
D3
Elevated Single Leg Body Weight Calf Raise
2 x 12
A1
Spider Crawls
2 x 15
A2
Crab Walk
2 x 15
A3
Push Up to Down Dog
2 x 10
A4
Downward Dog Lunge Rotation
2 x 5
B
Assault Bike
1 x 4
A1
Cable Facepull
2 x 10
A2
Seated External Rotation
2 x 10
A3
T-Spine Reach
2 x 6
A4
Plank to Down Dog
2 x 6
B1
DB Z-Press
4 x 5
B2
Chest-Supported DB Row
3 x 5
C1
Neutral Grip Push Up
3 x 8
C2
Lat Pulldown
3 x 8
D1
DB Tricep Extension
2 x 10
D2
Zottman Curls
2 x 10
A1
Split Squat Iso
2 x 0:30
A2
DB Lateral Step-Up
2 x 5
A3
Glute Bridge Hamstring Walkout
2 x 5
B1
A-Skip
2 x 10
B2
Backwards Skip
2 x 10
B3
Lateral Bound
3 x 5
B4
Defensive Shuffle
2 x 10
C
Fly Sprint
3 x 10 @ 60
D1
Goblet Squat
4 x 4 @ 5, 6, 7, 8
D2
Hurdle Hops
3 x 4
E1
DB Reverse Lunge
3 x 5
E2
Back Extension
3 x 8
A1
Skips
1 x 20
A2
Side Shuffle
1 x 20
A3
Knee Hug
A4
Walking Hip Cradle
1 x 20
A5
Curtsy Lunge
1 x 6
B
Cossack Squat
1 x 10
C
Tempo Run
8 x 80 @ 17
A1
Lacrosse Ball Roll Feet
1 x 2:00
A2
Bottom Up Squat
1 x 10
A3
Isometric Lunge Hold
1 x 45
A4
Bridge
1 x 45
A5
Hamstring Rope Stretch
2 x 0:30
A6
Plank to Down Dog
1 x 10
A7
Deep Squat Breathing
1 x 5
Seth Thomsen
Sports Performance Coach - Basketball and Volleyball - Kennesaw State University