Introductory Block (Strength-Aerobic work of high volume and of low-medium intensity):
1. Leg strengthening exercises (Barbell Squats, Calf Raises, etc…) and upper body strength-ening exercises executed (Monday and Thursday) with gradual increasing of the overload weight (from10 RM to 5 RM) during this training stage. The number of sets can be 3-4.
The second part of this block must add the Barbell Squat Jumps: at the beginning, using a light barbell (10-15 kg) and, after, an Olympic barbell (25 kg). The exercises should be executed in 3 sets of 10-20 consecutive jumps with the aim of maintaining constant jump height, leg flexion angle (the thighs should be parallel to the floor), and the vertical back position. The athlete must also relax their muscles during the flight phases.
2. Extensive long bounces and jumps (Thursday and Friday). At the end of the warm up, be-fore the bounces, athlete should carry out the ABC running exercises (30-50 m runs with high lifting of the thigh with a heel kickback, and 60-80 m long build ups) executed with less than maximal effort and with the control of execution technique (the upper body must be relaxed). Extensive long bounces are finalised to enforce and strengthen the leg muscu-lature and joints, and to improve local muscular endurance. These bounces should be car-ried out on a 30-60 m distance with less than maximal effort, but with good execution technique and with minimal energy loss (relaxation during flight phase):
- Jumps from leg to leg
- Jumping 2 on the right, 2 on the left - Jumping 3 on the right, 3 on the left - Jumping off the right leg
- Jumping on the left leg - Squat jumping on two legs
These 6 exercises must be executed consecutively, with the rest intervals equal to the time needed to walk back to the starting point. This is one series. During this Block, the number of series must be increased from 2 up to 4-5, depending on the athlete’s conditioning.
3. Prolonged aerobic running (Wednesday and Saturday).
So, in this Block, there are three kinds of training sessions. The first training session, which is long and hard (overload exercises), must be carried out separately from the basketball training sessions. The second training session (bounces) and the third (prolonged aerobic running) should be carried out after the basketball training session. During this and the subsequent Block, the basketball training volume and intensity must be not very high. The introductory Block and Block A should be planned for the end of the summer holidays, when the athletes are still re-moved form their specific training.
Block A (Strength work of low volume and aerobic fartlek):
1. Leg extension strength exercises (Barbell Squats, Calf Raises) and upper body exercises (Bench Press) with 5-2 RM overload weight: no more than 2-3 sets (Monday, Wednesday, and Friday, or only Monday and Thursday training sessions separate from basketball train-ing). At the end of the warm up, the ABC running exercises should be carried out(30 -50 m runs with high lifting of the thigh and heel kickback, 60-80 m long build ups) executed with less than maximal effort and the control of execution technique.
2. Prolonged aerobic running of the preceding block should be gradually substituted by aero-bic fartlek runs (Tuesday, Thursday, and Saturday, or only Tuesday and Friday).
Block B (The “quality” work, finalized to increase Explosive Strength and Maximal Anaero-bic Power):
1. Explosive leg strengthening exercises: Barbell Squat Jumps, kettlebell jumps, intensive bounces and jumps, explosive strength upper body exercises with medicine balls (Mon-day, Wednes(Mon-day, and Fri(Mon-day, or only Monday and Thursday training sessions separated from the basketball training sessions).
Barbell Squat Jumps are normal vertical jumps with a concentric phase that ensures the best jump height. The weight must be selected according to the athlete’s abilities within the limits of 30-60% of maximum. Each jump must be performed with the aim of jumping high. After each single jump’s landing, the athlete must stop and relax (shake) the legs, one after the other. In one set there are 4-6 squat jumps. In one training session, one could be perform 3-4 sets.
Intensive short bounces should be executed with the aim of covering the longest distance in each repetition:
- 3 fold jumps from leg to leg - 5 fold jumps from leg to leg - 10 fold jumps from leg to leg.
Each of these bounces should be executed until the athlete is able to increase the result (the jump length) and to repeat it: if he cannot repeat his best result in one bounce he must pass to the next bounce execution.
For high level athletes, at the end of this Block, intensive bounces and jumps can be re-placed by 2-4 series of 10 Depth Jumps. Each jump must be performed trying to obtain the best height.
2. Running (sprint) exercises are performed with maximal effort, using the same method as in the short bounces (each exercise must be repeated until the athlete is able to increase the result and to repeat it):
- Long Build Ups (arriving at the maximal speed), - 50 m Bounding runs (with minimal execution time) - 10-20 m start accelerations (with the minimal time)
The running exercises could be executed at the end of the warm up before each basketball training session.
At the end of this block (Tuesday, Thursday, and Saturday, or only Tuesday and Friday), the high level athletes should use the 20-30 m uphill bounding runs are executed with complete recovery after each repetition. During the recovery phases, athletes must execute light running build ups.
Block C (High intensity specific speed and power work):
1. Specific speed and explosive strength exercises (10-20 m starts, basketball jumps and shots) executed with the repetition method (long rest intervals) and serial-repetition method.
2. Depth jumps with subsequent jump shots, which replace the “classic” Depth jumps of the preceding block.
3. Specific tactical combinations executed with maximal speed (serial-repetition training method and interval training method).
All physical preparation training of Block C must be carried out on the basketball court before the planned technical-tactical training.
The speed running exercises of Block C should be carried out with the use of the repetition method. This means that each exercise should be performed while recording the results, and with rest intervals that ensure the complete recovery. The number of repetitions depends on the recorded results. The athlete should seek to improve his or her result in each repetition.
When he the results in one exercise begin to plateau, the athlete must have a longer rest and pass at the following exercise.
If the competition period is quite long, Block C should be planned for the first part of the competition period. The training sessions of Block C could be used as maintenance means if there are 5-7 day pauses between matches.
5 J UMP T RAINING
I TOPIC
Q: What are the advantages of kettlebells compared to dumbbells or barbells in the training