Issuu on Google+

Scots Basketball Post Season Workout Program Week 1: Day 1 (Chest, Back, Legs) In week 1, be sure to use lighter weight since we’re focusing on higher repetitions. Really focus on developing a rhythm with your breathing and technique. Your weight should be light enough that you do NOT struggle with the reps. If the weight is too easy then adjust accordingly but remember, you’re performing 3 different exercises per body part so you will be fatigued. Exercise Chest Bench Press Incline w/ DB’s Pushups (Standard)

Reps 12, 10, 8 12, 10, 8 1 X Burnout

Legs Deep Squats Standing calf raises w/ db’s 1 Leg Step Ups w/ db’s

3 x 10 3 x 15 3 x 10

Back Behind head lat pull downs Bent over rows w/ db’s Overhand pull ups

12, 10, 8 12, 10, 8 2 x Burnout

Weight

Body Weight

Med. Ball

Body Weight

CORE: Full sit ups with 10 lb med. Ball. Sit on butt; keep legs out straight in V shape. Bang medicine ball on ground behind head going down, and on ground between legs when coming up. 4 x 25 Week 1: Day 2 (Biceps, Triceps, Shoulders) Exercise Biceps Standard db curls Half/Full curls w/ curl bar Ind. Arm curls w/ handle

Reps 12, 10, 8 12, 10, 8 12, 10, 8

Triceps Dips DB kickbacks Seated behind head ext.

3 x 10 12, 10, 8 12, 10, 8

Shoulders Front Raises Seated Shoulder Press Standing DB Press (Alternating)

12, 10, 8 12, 10, 8 12, 10, 8

Weight


Week 1: Day 3 (Chest, Back, Legs) Exercise Chest Bench Press Incline w/ DB’s Pushups (Standard)

Reps 12, 10, 8 12, 10, 8 1 X Burnout

Legs Deep Squats Standing calf raises w/ db’s 1 Leg Step Ups w/ db’s

3 x 10 3 x 15 3 x 10

Back Behind head lat pull downs Bent over rows w/ db’s Overhand pull ups

12, 10, 8 12, 10, 8 2 x Burnout

Weight

Body Weight

Med. Ball

Body Weight

CORE: Full sit ups with 10 lb med. Ball. Sit on butt; keep legs out straight in V shape. Bang medicine ball on ground behind head going down, and on ground between legs when coming up. 4 x 25 Week 1: Day 4 (Biceps, Triceps, Shoulders) Exercise Biceps Standard db curls Half/Full curls w/ curl bar Ind. Arm curls w/ handle

Reps 12, 10, 8 12, 10, 8 12, 10, 8

Triceps Dips DB kickbacks Seated behind head ext.

3 x 10 12, 10, 8 12, 10, 8

Shoulders Front Raises Seated Shoulder Press Standing DB Press (Alternating)

12, 10, 8 12, 10, 8 12, 10, 8

Weight


Scots Basketball Post Season Workout Program Week 2: Day 1 (Chest, Back, Legs) In week 2, we are dropping our reps and increasing weight. Maybe the increase is only 5-10 lbs between sets but the important thing is being able to complete every rep, still without help! You should only be struggling with maybe the last 1 or 2 repetitions. You’re still completing a lot of reps within the exercises so be sure to only do the weight you can handle. Exercise Chest Incline Bench Press DB Flat Bench Pushups (Wide Hands) Legs 1 Leg Squats (Hands on Hips) Explosive Squats Calf Raises w/ DB’s Back Underhand/ In front Lat Pull downs Seated Rows Underhand Pull ups

Reps 10, 8, 6 10, 8, 6 2 X Burnout

Weight

Body Weight

3 x 10 Each Leg 10, 8, 6 3 x 10

10, 8, 6 10, 8, 6 2 x Burnout

Body Weight

CORE: Leg Throws: 4 x 25 Week 2: Day 2 (Biceps, Triceps, Shoulders) Exercise Biceps Hammer Curls Reverse Curls w/ Curl Bar 21’s (Lower, Upper, Full)

Reps 10, 8, 6 10, 8, 6 3x7

Triceps Dips Cable Pushdowns w/ Rope Ind. Arm Pushdowns w/ handle

3 x 10 10, 8, 6 10, 8, 6

Shoulders Side Raises Standing Shoulder Press w/ Bar Plate Press

10, 8, 6 10, 8, 6 3 x 20

Weight

45 lb plate


Week 2: Day 3 Exercise Chest Incline Bench Press DB Flat Bench Pushups (Wide Hands) Legs 1 Leg Squats (Hands on Hips) Explosive Squats Calf Raises w/ DB’s Back Underhand/ In front Lat Pull downs Seated Rows Underhand Pull ups

Reps 10, 8, 6 10, 8, 6 2 X Burnout

Weight

Body Weight

3 x 10 Each Leg 10, 8, 6 3 x 10

10, 8, 6 10, 8, 6 2 x Burnout

Body Weight

CORE: Leg Throws: 4 x 25 Week 2: Day 4 Exercise Biceps Hammer Curls Reverse Curls w/ Curl Bar 21’s (Lower, Upper, Full)

Reps 10, 8, 6 10, 8, 6 3x7

Triceps Dips Cable Pushdowns w/ Rope Ind. Arm Pushdowns w/ handle

3 x 10 10, 8, 6 10, 8, 6

Shoulders Side Raises Standing Shoulder Press w/ Bar Plate Press

10, 8, 6 10, 8, 6 3 x 20

Weight

45 lb plate


Scots Basketball Post Season Workout Program Week 3: Day 1 (Chest, Back, Legs) In week 3, we are continuing to drop reps and increase weight. With this week’s reps, you should be loading up the weight each set and struggling to complete the last 1 or 2 reps of each set. Be sure to have a partner or spotter with you at all times. Even though we’ve gone down in reps, it’s still just as important to complete each one in every set. Exercise Chest DB Flat Bench (Alternating) Seated Iso Chest Explosion Pushups (Close Hands)

Reps 8, 6, 4 8, 6, 4 2 X Burnout

Legs Clock Lunges Step Ups Lunges (L, R, Full Squat)

2 x 8 Each Leg 8, 6, 4 8, 6, 4

Back Seated High Rows Behind Head Lat Pull Downs Overhand Pull ups

8, 6, 4 8, 6, 4 2 x Burnout

Weight

Body Weight

Med. Ball

Body Weight

CORE: Wipers: 4 x 25 Week 3: Day 2 (Biceps, Triceps, Shoulders) Exercise Biceps DB Curls (Palms Forward) Half/ Full Curls w/ Curl Bar Individual arm curls w/ handle

8, 6, 4 8, 6, 4 8, 6, 4

Triceps Dips DB Kickbacks Skull Crushers into Push Press

3 x 10 8, 6, 4 8, 6, 4

Shoulders Seated Lat Pull Downs (In front, Overhead) Seated Shoulder Press Standing DB Press (Alternating)

Reps

8, 6, 4 8, 6, 4 8, 6, 4

Weight


Week 3: Day 3 Exercise Chest DB Flat Bench (Alternating) Seated Iso Chest Explosion Pushups (Close Hands)

Reps 8, 6, 4 8, 6, 4 2 X Burnout

Legs Clock Lunges Step Ups Lunges (L, R, Full Squat)

2 x 8 Each Leg 8, 6, 4 8, 6, 4

Back Seated High Rows Behind Head Lat Pull Downs Overhand Pull ups

8, 6, 4 8, 6, 4 2 x Burnout

Weight

Body Weight

Med. Ball

Body Weight

CORE: Wipers: 4 x 25 Week 3: Day 4 Exercise Biceps DB Curls (Palms Forward) Half/ Full Curls w/ Curl Bar Individual arm curls w/ handle

8, 6, 4 8, 6, 4 8, 6, 4

Triceps Dips DB Kickbacks Skull Crushers into Push Press

3 x 10 8, 6, 4 8, 6, 4

Shoulders Seated Lat Pull Downs (In front, Overhead) Seated Shoulder Press Standing DB Press (Alternating)

Reps

8, 6, 4 8, 6, 4 8, 6, 4

Weight


Scots Basketball Post Season Workout Program Week 4: Day 1 (Chest, Back, Legs) In week 4, the reps drop to the lowest point while your weight should increase to the maximum amount you can lift for the required number of repetitions. Even though the # of reps stays the same for each set, the amount of weight changes through the 1st, 2nd, and 3rd sets. The weight should be heavy enough that you struggle with the last 3 reps or so. Be sure to have your partner or spotter with you at all times. Exercise Chest Flat Bench Press Incline DB Bench Standard Pushups Legs Squats Box Jumps w/ DBs Lunges (L, R, Full Squat) Back Bent Over Rows w/ DBs Underhand Lat Pull downs (In Front) Overhand Pull ups

Reps 5, 5, 5 5, 5, 5 3 x Burnout

5, 5, 5 5, 5, 5 5, 5, 5

Weight

Body Weight

Med. Ball

5, 5, 5 5, 5, 5 3 x Burnout

Body Weight

CORE: Half Bench Sit Ups: 4 x 25 Week 4: Day 2 (Biceps, Triceps, Shoulders) Exercise Biceps Hammer Curls Reverse Curls w/ Curl Bar 15’s (Lower, Upper, Full)

5, 5, 5 5, 5, 5 5, 5, 5

Triceps Dips Seated Behind Head Extension Cable Pushdowns w/ rope

3 x 10 5, 5, 5 5, 5, 5

Shoulders Side Raises Standing Shoulder Press w/ Bar Plate Press

5, 5, 5 5, 5, 5 3 x 20

Reps

Weight

45 lb plate


Week 4: Day 3 Exercise Chest Flat Bench Press Incline DB Bench Standard Pushups Legs Squats Box Jumps w/ DBs Lunges (L, R, Full Squat) Back Bent Over Rows w/ DBs Underhand Lat Pull downs (In Front) Overhand Pull ups

Reps 5, 5, 5 5, 5, 5 3 x Burnout

5, 5, 5 5, 5, 5 5, 5, 5

Weight

Body Weight

Med. Ball

5, 5, 5 5, 5, 5 3 x Burnout

Body Weight

CORE: Half Bench Sit Ups: 4 x 25 Week 4: Day 4 Exercise Biceps Hammer Curls Reverse Curls w/ Curl Bar 15’s (Lower, Upper, Full)

Reps 5, 5, 5 5, 5, 5 5, 5, 5

Triceps Dips Seated Behind Head Extension Cable Pushdowns w/ rope

3 x 10 5, 5, 5 5, 5, 5

Shoulders Side Raises Standing Shoulder Press w/ Bar Plate Press

5, 5, 5 5, 5, 5 3 x 20

Weight

45 lb plate


Scots Basketball Post Season Workout Program In Week 5, we are changing it up and focusing only on 1 body part a day. The reps remain low and the same across the board and once again you’re doing the heaviest weight possible every set for every exercise. Start with a weight you know you can do 5 times and work your way up to a weight you will struggle with the last 2-3 reps. Be sure to keep your partner or spotter with you at all times.

Week 6: Day 1 (Legs) 1 Leg Squats Deep Squats Box Jumps w/ DBs Lunges (L, R, Full) 1 Leg Step Ups Leg Throws

5, 5, 5 5, 5, 5 5, 5, 5 5, 5, 5 5, 5, 5 4 x 25

Day 2 (Back) Overhand Pull Ups Bent over Rows w/ DBs Behind Head Lat Pull downs Seated High Rows Underhand Lat Pull downs (In Front)

3 x Burnout 5, 5, 5 5, 5, 5 5, 5, 5 5, 5, 5

Day 3 (Chest) Flat Bench Press Incline Db Bench Seated Iso Chest Explosion Standard Pushups Close Hands Pushups Crunches Day 4 (Arms)

5, 5, 5 5, 5, 5 5, 5, 5 3 x Burnout 3 x Burnout 4 x 30

Med. Ball


DB Curls (Palms Forward) DB Kickbacks Half/Full Curls Seated Behind Head Ext. 15’s (Lower, Upper, Full) Skull Crushers into Push Press

5, 5, 5 5, 5, 5 5, 5, 5 5, 5, 5 5, 5, 5 5, 5, 5

Day 5 (Shoulders) Standing Shoulder Press w/ Bar Front Raises Standing DB Press (Alternating) Side Raises Plate Press Half Bench Sit Ups

5, 5, 5 5, 5, 5 5, 5, 5 5, 5, 5 3 x 20 4 x 25


Scots Basketball Post Season Workout Program In Week 6, our final week of the postseason workout, we will continue to focus on 1 body part a day. Instead of doing everything heavy like last week, we are reverting back to week 1 when we did light weight with everything. The difference is our “light weight” this time around should be significantly heavier than week 1. Really push yourselves to lift the heaviest weight possible for both sets of 20. If it ends up being too heavy, reduce weight and finish the exercise.

Week 6: Day 1 (Legs) 1 Leg Squats Deep Squats Box Jumps w/ DBs Lunges (L, R, Full) 1 Leg Step Ups Leg Throws

2 x 20 2 x 20 2 x 10 2 x 10 2 x 10 4 x 25

Day 2 (Back) Overhand Pull Ups Bent over Rows w/ DBs Behind Head Lat Pull downs Seated High Rows Underhand Lat Pull downs (In Front)

3 x Burnout 2 x 20 2 x 20 2 x 20 2 x 20

Day 3 (Chest) Flat Bench Press Incline Db Bench Seated Iso Chest Explosion Standard Pushups Close Hands Pushups Crunches

2 x 20 2 x 20 2 x 20 3 x Burnout 3 x Burnout 4 x 30

Med. Ball


Day 4 (Arms) DB Curls (Palms Forward) DB Kickbacks Half/Full Curls Seated Behind Head Ext. 15’s (Lower, Upper, Full) Skull Crushers into Push Press

2 x 20 2 x 20 2 x 20 2 x 20 5, 5, 5 2 x 20

Day 5 (Shoulders) Standing Shoulder Press w/ Bar Front Raises Standing DB Press (Alternating) Side Raises Plate Press Half Bench Sit Ups

2 x 20 2 x 20 2 x 20 2 x 20 2 x 20 4 x 25


2012 MC Men's Basketball Workout