BASKETBALL
SUMMER 2013
I
n this program we focus on developing strength, power and hypertrophy concurrently. While, still promoting mo-bility and stamo-bility through primarily focusing on ground based multi joint strength movements done unilaterally and bilaterally in different planes. For those reason this program tends to be a good fit for many different sports. If your goals are the same as the ones listed this program may benefit your athletes.This program is done during the summer months and it’s the foundation for our 8 week pre season program that is geared towards specialized preparation to ensure the highest transfer of training.
Clean Pulls @60%
_______ X 5 _______ x 5 _______ X 5 _______ x 5
Pause Front Squat (2 second pause at the bottom)
_______ x 8 _______ x 8 ________x 8 _________x 8
Db Floor Press (Band Pull Apart 4x15 (2 pinks 2 thumbs)
_______ x 8 _______ x 8 ________x 8 _________x 8
Couplings
Med-Ball plyo pushup---perform 2 sets of 12 reps MG Pull-ups---perform 2 sets of 12 reps
SL RDLS---perform 2 sets of 10 (each leg) Cuban Press ---perform 2 sets of 10 reps Core Circuit
• Sit up’s 3x20
• V-Twists 3x15 each side
• Hyper Extension 3x15
Pause Bench Press (2 second pause at the bottom)
50%__________ x 8 70%__________ x 8 60%__________ x 8 70%__________ x 8
Trap Bar Deadlifts (Sit Up’s 4x10)
_______ x 8 _______ x 8 ________x 8 _________x 8
High Pull’s @65% (Hanging Leg Raises 4x10)
_______ x 5 _______ x 5 ________x 5 _________x 5
Couplings
DB Split Squats---perform 2 sets of 8
Front and Side Raise---perform 2 sets of 10 reps on each arm Dips --- 2 sets max reps
Row Choice--- 2 sets 8-12 reps
2 point stability
• Planks 3 x 1 minute
• Static Side Bridge 3 x :30 each side
Pause Bench Press (V-Up’s 4x10 followed by Cannonball V-Sit 4x3)
50%__________ x 8 60%__________ x 8 55%__________ x 8 65%__________ x 8
Hang Clean @70% (2 warm up sets)
_______ x 5 _______ x 5 ________x 5 _________x 5
Standing Press
_______ x 10 _______ x 10 ________x 10 _________x 10
Couplings
Walking Lungs--- 2 sets 10fwd and 10back Lat Pulldowns--- 2 sets 10 reps
Spiderman Push Up’s on Bosu--- 2 sets max reps Up-Right Rows--- 2 sets 8-12 reps
Friday Finisher
• 1 min burpies _______record number
• 1 min prowler pushes ________record distance
• 1 min of right/left crosses __________record amount of punches
Hang Clean
55%_______ x 5 75%_______ x 3 80%_______ x 3 65%_______ x 4 80%_______ x 3
Front Squat
_______ x 6 _______ x 6 ________x 6 _________x 6
DB Combo Incline Bench Press (Band Pull Aparts 4x15 (2 pinks 2 thumbs)
_______ x 5 _______ x 5 ________x 5 _________x 5
Couplings
Med-Ball plyo pushup---perform 2 sets of 12 MG Pull-ups---perform 2 sets of 12
SL RDLS---perform 2 sets of 10 (each leg) Cuban Press ---perform 2 sets of 12 reps
Core Circuit
• Wt. Sit up’s 3x20
• MB Side Toss 3x10 each side
• Wt. Hyper Extension 3x15
Bench Press (Superman 4x10)
50%________ x10 70%________ x6 80%________x6 65%________ x8 75%________ x6 Straight Bar Deadlift (Sit up’s and Leg Swings)
50%________ x 5 70%________ x 5 80%________x5 65%________ x 5 75%________ x 5 Clean Pull’s @60% (Hanging Leg Raises 4x10)
_______ X 4 _______ x 4 _______ X 4 _______ x 4
Couplings
BB Split Squats---perform 2 sets of 10ea
Front and Side Raise---perform 2 sets of 12 reps
Dips --- 2 sets 12 reps Row Choice--- 2 sets 12 reps 2 point stability
• Planks w/extension 3 x 20
• Side Bridge w/Rotation 3x10
Back Squat (V-Up’s 4x10 followed by Cannonball V-Sit 4x3)
50%_______ x 8 70%_______ x 5 80%_______ x 5 65%_______ x 6 75%_______ x 5
Hang Clean
50%________ x 3 70%________ x 3 65%________ x 3 75%________ x 3
Standing Press
_______ x 8 _______ x 8 ________x 8 _________x 8
Couplings
Walking Lungs--- 2 sets 10fwd and 10back Lat Pulldowns--- 2 sets 10 reps
Spiderman Push Up’s on Bosu--- 2 sets max reps Up-Right Rows--- 2 sets 8-12 reps
Friday Finisher
• 1 min burpies _______record number
• 1 min prowler pushes ________record distance
• 1 min of right/left crosses __________record amount of punches
All Lifts will be done at 40-50-60% during the week 6 active rest week.
Hang Clean-3x5 Bench Press-3x5 Back Squat-3x5
Core Circuit
• Combo Pikes 2x10
• Alt. Superman 2x20
• Berry Pickers 2x30
Phase 1
Week 5
Workout #2 Deadlift- 3x5 Standing Press-3x5
Hang Clean
55%_______ x5 80%_______ x 2 85%________x2 65%_______x 4 83%_______ x 2
Deadlift (Box Jumps 3x3 and Toe/Heel Raise x20)
55%_______ x 6 75%_____ x 4 85%_____x4 65%_______x 5 85%_____ x 4 85%_____X4
Couplings
DB Bench Press---perform 3 sets of 10reps SA DB Rows ---perform 3 sets 10reps
Walking Lung---perform 3 sets of 10FWD and 10Back DB In Out Press ---perform 3 sets of 10 reps
Core Circuit
• Wt. Sit up’s 3x20
• MB Side Toss 3x10 each side
• Wt. Hyper Extension 3x15
Back Squat (Pwr Push up’s 3x6 and Leg Swings each set)
55%_______ x 8 75%_____ x 4 85%_____x4 65%_______x 6 85%_____ x 4 85%_____x4
Clean Pull’s @65% (Hanging Leg Raises 4x10)
_______ X 5 _______ x 5 _______ X 5 _______ x 5
Couplings
RDL’s---perform 3 sets of 6-8 reps
2 Board CG Bench Press---perform 3 sets of 10 reps
MG Pull Up’s--- 3 sets 10 reps Band TKE’s--- 3 sets 15reps 2 point stability
• Planks w/extension 3 x 20
• Side Bridge w/Rotation 3x10
Complex I (Deadlift/Hang/Clean/Front Squat)
50%________ x 5 75%________ x 1 65%________ x 3 Bench Press (Wt. Squat Jumps 4x5 and V-Up’s 4x15)
55%_______ x 8 75%_____ x 4 85%_____x4 80%_______x5 65%_______x 6 85%_____ x 4 85%_____x4 70%_______x6-8
Couplings
3 way SA KB Lunge--- 3 sets 9ea Inverted Row--- 3 sets 8-12 reps
Incline Db Bench Press--- 3 sets 8-12 reps Up-Right Rows--- 3 sets 8-12 reps
Friday Finisher
• 1 min burpies _______record number
• 1 min prowler pushes ________record distance
• 1 min of right/left crosses __________record amount of punches
Hang Clean (Lateral Hop, Hop Bound 3x2)
55%_______ x5 75%_______ x 2 90%________x1 65%_______x 4 85%_______ x 2 90%________x1
Deadlift (Box Jumps 4x3 and Toe/Heel Raise x20)
55%_______ x 6 75%_____ x 5 90%_____x2 65%_______x 5 85%_____ x 3 90%_____X2
Couplings
Incline DB Bench Press---perform 3 sets of 10reps Chest Supported DB Rows ---perform 3 sets 10reps Reverse BB Lunge---perform 3 sets of 10
Seated DB OH Press ---perform 3 sets of 10 reps Core Circuit
• Combo Pikes 3x10
• MB Rotation Toss 3x20
• Alt. Bird Dogs 3x20
Back Squat (Pwr Push up’s 3x6 and Leg Swings each set)
55%_______ x 6 75%_____ x 5 90%_____x2 65%_______x 5 85%_____ x 3 $$%_____x2 Clean Pull’s @65% (Hanging Leg Raises 4x10)
_______ X 5 _______ x 5 _______ X 5 _______ x 5
Couplings
Reverse Hypers---perform 3 sets of 10 reps Wt. Dips---perform 3 sets of 10 reps
MG Pull Up’s--- 3 sets 10 reps Band TKE’s--- 3 sets 15reps 2 point stability
• Planks w/Abduction 3 x 20
• Static Side Bridge w/ feet elevated 2x1:00 each side
Bench Press (wt. Squat Jumps 4x5 and V-Up’s 4x15)
55%_______ x 8 75%_____ x 5 90%_____x2 75%_______x5-7 65%_______x 6 85%_____ x 3 90%_____x2
Complex I (Deadlift/Hang/Clean/Front Squat)
50%________ x 5 75%________ x 2 65%________ x 3 80%________x1
Couplings
DB Split Squat--- 3 sets 8ea.
Bent Over Rows--- 3 sets 8-12 reps
Alt. DB Floor Press (Palms in) --- 3 sets 8-12 reps Band Pull To Face--- 3 sets 8-12 reps
Friday Finisher
• 1 min burpies _______record number
• 1 min prowler pushes ________record distance
• 1 min of right/left crosses __________record amount of punches
Bench Press
55%________ x6-8 80%________ x 3 70%________ x 5 85%________x2 Back Squat
55%________ x6-8 80%________ x 3 70%________ x 5 85%________x2
DB Split Squat--- 3 sets 8ea.
Bent Over Rows--- 3 sets 8-12 reps
Alt. DB Floor Press (Palms in) --- 3 sets 8-12 reps Band Pull To Face--- 3 sets 8-12 reps
Core Circuit
• Combo Pikes 2x10
• Alt. Superman 2x20
• Berry Pickers 2x30
Deadlift
55%________ x6-8 80%________ x 3 70%________ x 5 85%________x2 Hang Clean( two warm up sets )
3x3 @ 60-70-80%
2 Point Stability
• Planks w/extension 2x20
• Side Bridge w/Rotation 2x10ea
This is the week our Men’s Basketball Team will report for testing prior to entering the fall semester. Below with the final loading cycle we use with Bench, Squat and Deadlift.
55% x 6-8 65% x 5 75% x 3 85% x 2 90% x 1 95% x 1 100% x 1 102% x 1 105% x 1 107 x 1
We have seen tremendous strength and mass gains from this program. This program fits the needs of OUR guys here at Lafayette College. Coach Fran O’ Hanlon recruits a very smart, hard working, team oriented athlete with an overall emphasis on basketball skills and puts less stock into weather that player is physically developed or not. He leaves the physical development up to us so it’s very important that we safely but aggressively strength train our guys because we only get 4 years (there are no red shirts in the Patriot League). In addition to the three strength training sessions done weekly, we utilize strongman competitions, boxing and outside implements. We also assess each kid and work with them individually on any potential weaknesses and if a kid is not ready to do this program at full capacity the proper modifications are made.
Brad Potts is in his sixth year at Lafayette and third as the Director of Sports Performance. Potts works with all of Lafay-ette’s 23 Division I athletic teams, and is an integral part of the success of the Lafayette football program.
Prior to Lafayette, Potts was the assistant strength and conditioning coach at Wofford College in Spartanburg, S.C. for one