Perform exercises on Monday, Wednesday, and Friday in the following order and try to workout the same time each day.
Speed Ups- First rep begin in a light jog for the first 25yds. Accelerating to ¼ speed over the last 25yds. Second rep begins at ¼ speed going to ½ speed over 50yds. Third rep begin at ½ speed progressing to ¾ speed. Last rep begin at ¾ speed progressing to a 100% sprint over 50yds.
Heel Kicks- Kick your feet back towards your butt as quickly as possible.
High Knees- Bring knees towards chest as quickly as possible.
Skips- Skip by bringing your knee towards your chest jumping as high and far as possible on each leg using your arms for momentum.
Laterals- Draw a line or imagine one jumping from side to side as quickly as possible like ski moguls.
Sprints- Run full speed over 50yd. distance
Jump Rope- No rope is needed, simply jump 1 inch off the ground on each rep.
Jumps- Jump while bring both knees to the chest. Upon landing immediately jump right back into the next rep without pausing.
Box Jumps- Drop from a box 2.5 to 3 feet in height and as soon as both feet touch the ground explode up onto another box of equal height
Circuit Training Sets Extremely Important So Pay Close Attention!!!
Squats- Place barbell on shoulders with weight on each side. Bend down until almost parallel to the ground and come up as quickly as possible.
After completing the first set of squats immediately with no rest or take off ninety pounds and perform a set of 15 squats exploding up on each rep.
For example, say you squat 225 pounds eight times,
then you immediately go down to 135 pounds and perform 15 more reps.
The circuit is not completed yet.
After completing the second set of squats immediately as soon as you leave from under the bar perform
Step Ups- Place one leg on a chair or bench while the
other is on the ground. Only push off the leg that is located on the chair jumping as high as possible and alternate your legs in the air. Repeat process with the opposite leg completing the rep. (2 jumps equal 1 rep)
After completing the prescribed number of reps immediately with no rest begin
Thigh Burners- Jump 7 to 9 inches off the ground making sure to land on your heels bending down into a ¼ squat position which is halfway between sitting down
and standing up.
After completing the prescribed number of reps you have completed one set. Rest 2 to 3 minutes and go through this circuit two more times. You will know and understand after going through this circuit just one time why it is so vital to the program. The burn you feel in your legs is going to be like nothing you have experienced before. This is what sets our program
apart from the others and the dramatic results this circuit brings will amaze you. More importantly you can expect to be as sore as you have ever been before in your life the night of or the day after. This is how you know the gains are on their way, so do not panic. Soreness is a positive sign because the body is adapting to the stress being placed on it. The results
are improvements in strength, explosiveness, and jumping ability unmatched by any other. program. Do not let soreness stop or halt you from working out
the rest of the week. Simply take a little more time warming up and you will be fine during the workout.
WORKOUT
Week Speed Ups Heel Kicks High Knee Skips Lateral Sprints Jump Rope Jumps Box Jumps
1&2 4x50yd 2x50yd 2x50yd 2x50yd 2x50rep 5x50yds 300rep 3x15rep 3x20rep
3&4 4x50yd 2x50yd 2x50yd 2x50yd 2x50rep 5x50yds 400rep 3x20rep 3x25rep
5&6 4x50yd 3x50yd 3x50yd 3x50yd 3x50rep 5x50yds 500rep 3x25rep 3x30rep
7&8 4x50yd 3x50yd 3x50yd 3x50yd 3x50rep 5x50yds 600rep 3x30rep 3x35rep
Note- Rest 30sec. between running drills and 1 min. between jumping drills
Vital- After completing running and jumping drills perform circuit as soon
as possible!!! Circuit & Strength Training
Weeks Squat Step Up Thigh Burner
1/2 3x8, 3x15 3x15 3x50/75
3/4 3x8, 3x15 3x20 3x100/125
5/6 3x8, 3x15 3x25 3x150/175
7/8 3x8, 3x15 3x30 3x200/225
Note-Squat weight must increase by 10 pounds every week. If you squat 225 pounds for 8 reps and 135 for 15 reps, then in week 2 you squat 235 pounds and go down 90 pounds from there to 145 pounds for squats in the circuit.
Rest 2 to 3min. between circuit sets. After week 2, from week 3 to week 8 perform circuit twice a week on Monday and Friday instead of three times a week like in the 1st 2 weeks.
Basketball is my desire, yours and ours. That desire requires training, for all of life, and it'll bring fun, happiness...also for all of life.
Basketball is Life....
Speed Ups- First rep begin in a light jog for the first 25yds. Accelerating to ¼ speed over the last 25yds. Second rep begins at ¼ speed going to ½ speed over 50yds. Third rep begin at ½ speed progressing to ¾ speed. Last rep begin at ¾ speed progressing to a 100% sprint over 50yds.
Heel Kicks- Kick your feet back towards your butt as quickly as possible.
High Knees- Bring knees towards chest as quickly as possible.
Skips- Skip by bringing your knee towards your chest jumping as high and far as possible on each leg using your arms for momentum.
Laterals- Draw a line or imagine one jumping from side to side as quickly as possible like ski moguls.
Sprints- Run full speed over 50yd. distance
Jump Rope- No rope is needed, simply jump 1 inch off the ground on each rep.
Jumps- Jump while bring both knees to the chest. Upon landing immediately jump right back into the next rep without pausing.
Box Jumps- Drop from a box 2.5 to 3 feet in height and as soon as both feet touch the ground explode up onto another box of equal height
Circuit Training Sets Extremely Important So Pay Close Attention!!!
Squats- Place barbell on shoulders with weight on each side. Bend down until almost parallel to the ground and come up as quickly as possible.
After completing the first set of squats immediately with no rest or take off ninety pounds and perform a set of 15 squats exploding up on each rep.
For example, say you squat 225 pounds eight times,
then you immediately go down to 135 pounds and perform 15 more reps.
The circuit is not completed yet.
After completing the second set of squats immediately as soon as you leave from under the bar perform
Step Ups- Place one leg on a chair or bench while the
other is on the ground. Only push off the leg that is located on the chair jumping as high as possible and alternate your legs in the air. Repeat process with the opposite leg completing the rep. (2 jumps equal 1 rep)
After completing the prescribed number of reps immediately with no rest begin
Thigh Burners- Jump 7 to 9 inches off the ground making sure to land on your heels bending down into a ¼ squat position which is halfway between sitting down
and standing up.
After completing the prescribed number of reps you have completed one set. Rest 2 to 3 minutes and go through this circuit two more times. You will know and understand after going through this circuit just one time why it is so vital to the program. The burn you feel in your legs is going to be like nothing you have experienced before. This is what sets our program
apart from the others and the dramatic results this circuit brings will amaze you. More importantly you can expect to be as sore as you have ever been before in your life the night of or the day after. This is how you know the gains are on their way, so do not panic. Soreness is a positive sign because the body is adapting to the stress being placed on it. The results
are improvements in strength, explosiveness, and jumping ability unmatched by any other. program. Do not let soreness stop or halt you from working out
the rest of the week. Simply take a little more time warming up and you will be fine during the workout.
WORKOUT
Week Speed Ups Heel Kicks High Knee Skips Lateral Sprints Jump Rope Jumps Box Jumps
1&2 4x50yd 2x50yd 2x50yd 2x50yd 2x50rep 5x50yds 300rep 3x15rep 3x20rep
3&4 4x50yd 2x50yd 2x50yd 2x50yd 2x50rep 5x50yds 400rep 3x20rep 3x25rep
5&6 4x50yd 3x50yd 3x50yd 3x50yd 3x50rep 5x50yds 500rep 3x25rep 3x30rep
7&8 4x50yd 3x50yd 3x50yd 3x50yd 3x50rep 5x50yds 600rep 3x30rep 3x35rep
Note- Rest 30sec. between running drills and 1 min. between jumping drills
Vital- After completing running and jumping drills perform circuit as soon
as possible!!! Circuit & Strength Training
Weeks Squat Step Up Thigh Burner
1/2 3x8, 3x15 3x15 3x50/75
3/4 3x8, 3x15 3x20 3x100/125
5/6 3x8, 3x15 3x25 3x150/175
7/8 3x8, 3x15 3x30 3x200/225
Note-Squat weight must increase by 10 pounds every week. If you squat 225 pounds for 8 reps and 135 for 15 reps, then in week 2 you squat 235 pounds and go down 90 pounds from there to 145 pounds for squats in the circuit.
Rest 2 to 3min. between circuit sets. After week 2, from week 3 to week 8 perform circuit twice a week on Monday and Friday instead of three times a week like in the 1st 2 weeks.
Basketball is my desire, yours and ours. That desire requires training, for all of life, and it'll bring fun, happiness...also for all of life.
Basketball is Life....
