Fit Pro
Coach Juan P
Basketball, General Fitness, Multi-sportYou live different, you play different, so why not train different? You want the most out of life, you strive for more in everything you do including training. This program is for those who are looking to change up their routine and start to develop some serious fitness. Whether you are a corporate athlete, high level team sport athlete, or a tactical athlete, this program is designed to help you restore those areas of movement that have been neglected in favor of that important deadline, big game, or high level mission.
Each training day is structured to hit each training goal so that you get what you need- a more powerful more explosive you for your sport, while still improving health and wellness to increase your durability and injury resistance.
A1
Jump Rope
2 x 2:00
A2
Mobility Flow
B
Accelerations (Soft Start)
1 x 10
Circuit
C
Do either the first 2 exercises OR the second 3. If available use a basketball court or any open space to do these jumps. If space is not available, do the second set of 2 exercises. If doing the first two exercises, perform for 2-3 sets of 30-40 yrds or 3-4 lengths of a basketball court. If doing the second set of 2 exercises, do 2-3 sets of 8-10 reps on SL Box jumps, and 2-3 sets of pogo lunge jumps. Longer rest between sets/ exercises
D
DB Jumps
3 x 5
E1
Back Squat
4 x 4
E2
DB Incline Press
4 x 5
F1
Zottman Curls
2 x 10
F2
Tiger Bend Push ups
2 x 10
Circuit
A
25-35 min stair master or rowing ergometer levels 8-13 on stair master, for completion on ergometer
A1
Bench Press
4 x 4
A2
Bent Over Y's, T's, W's
3 x 3
B1
Front Squat
4 x 4
B2
Bear Position Alt. Toe Touches
3 x 10
C1
DB SL RDL
3 x 8
C2
Seated Row
3 x 8
C3
Seated Plate Twists
3 x 10
Circuit
A
pick an piece of exercise equipment, go as hard as you can for 30 seconds, active recovery for 30 seconds= 1 rep 4x5 reps
A
Jump Rope
2 x 2:00
B1
Accelerations (Soft Start)
B2
90/90 Sit with Lean
C1
SL Bench/ Box Jumps
2 x 10
C2
Approach Jumps
3 x 10
D1
Trap Bar Deadlift
4 x 4
D2
Bent Over T-Spine
3 x 8
E1
SL Glute Bridge
@ 8
E2
Arnold Press
2 x 8
Juan Perez
With over a decade of experience, Coach Juan has trained hundreds of athletes. He's worked at the Division I and II levels, in the private sector, in the corporate setting, with the army- infantry, and currently the NBA.
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