Basketball Strength and Conditionting

DOWNLOADS/VIEWS: 151/6042

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Builds strength and conditioning. target heart rate is 147bpm with 30 second rest between reps. The goal isn't to max out on weight, but to lift and recover quickly.

Monday
Tuesday
Wednesday
Thursday
Friday

St1 11 exercises, 1 hr 27 mins

Elliptical Training	0x0 reps	rest: 15s
Weight Plate Oblique Twists	4x25 reps	rest: 30s
Kettlebell Windmill	4x10 reps	rest: 30s
Barbell Bench Press	4x0 reps	rest: 30s
Wide-Grip Lat Pulldown	3x10 reps	rest: 30s
Barbell Curl	3x21 reps	rest: 30s
Dip	3x10 reps	rest: 30s
Dumbbell Walking Lunges	3x10 reps	rest: 30s
Barbell Squat to Shoulder Press	3x10 reps	rest: 30s
Standing Dumbbell Calf Raise	3x30 reps	rest: 30s
Palms-Up Barbell Wrist Curl Over A Bench	3x30 reps	rest: 30s

Circuit = Double Leg Jump to Boxer Jump. 3x with 30sec Rest after Boxer Jump 12 exercises, 23 mins

Jump Rope Double Leg Jump	0x0 reps	rest: 1s
Mountain climbers	1x15 reps	rest: 20s
Jump Rope Single Leg Jumps	0x0 reps	rest: 1s
Jumping jacks	1x15 reps	rest: 20s
Jump Rope Single Leg Jumps	0x0 reps	rest: 1s
Burpees	1x15 reps	rest: 20s
Jump Rope Power Jumps	0x0 reps	rest: 1s
Seal Jacks	1x15 reps	rest: 20s
Jump Rope Running Man	0x0 reps	rest: 1s
Long Striders	1x15 reps	rest: 20s
Jump Rope Boxer Jumps	0x0 reps	rest: 1s
2 Mile Run	0x0 reps	rest: 17s

St2 12 exercises, 1 hr 26 mins

Treadmill Running	0x0 reps	rest: 15s
Air Bike	4x25 reps	rest: 30s
Ab Crunch Machine	4x25 reps	rest: 30s
Side Bridge	4x1 reps	rest: 30s
Barbell Incline Bench Press	4x0 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Triceps Pushdown - Rope	3x10 reps	rest: 30s
Kettlebell Goblet Squat	3x10 reps	rest: 30s
Barbell Squat to Upright Row	3x10 reps	rest: 30s
Dumbbell Bicep Curl	3x21 reps	rest: 30s
Barbell Floor Calf Raise	3x30 reps	rest: 30s

Conditioning - Complete as many as you can in the time allowed. 3 exercises, 19 mins

Stair Sprint Up/Jog Down Minimum 50 Stairs	1x1 reps	rest: 600s
30 Yard Sprint/Jog Back	1x1 reps	rest: 300s
3 Mile Jog	0x0 reps	rest: 25s

St3 11 exercises, 1 hr 27 mins

Elliptical Training	0x0 reps	rest: 15s
Weight Plate Oblique Twists	4x25 reps	rest: 30s
Kettlebell Windmill	4x10 reps	rest: 30s
Barbell Bench Press	4x0 reps	rest: 30s
Wide-Grip Lat Pulldown	3x10 reps	rest: 30s
Barbell Curl	3x21 reps	rest: 30s
Dip	3x10 reps	rest: 30s
Dumbbell Walking Lunges	3x10 reps	rest: 30s
Barbell Squat to Shoulder Press	3x10 reps	rest: 30s
Standing Dumbbell Calf Raise	3x30 reps	rest: 30s
Palms-Up Barbell Wrist Curl Over A Bench	3x30 reps	rest: 30s