Basketball Periodization

[jdalphamale]

Basketball Periodization

Hypertrophy Phase (3-6 Weeks)
Sets: 3
Rep Range: 12-15
Rest Between Sets: 90 Seconds
Weight Used:

Monday-Thursday: Chest/Triceps/Abs
2 Compound Chest Lifts (ex. BB Bench, DB Incline)
2 Isolation Chest Lifts (ex. Peck Deck, Decline Fly’s)
1 Triceps Exercise (ex. Skull-Crushers)
1-2 Abdominal Exercises (ex. Weighted Crunches, Decline Twisters)

Tuesday-Friday: Back/Shoulders/Biceps
2 Lat Lifts (ex. Lat Pull-down, One handed DB Row)
3 Mid Back Lifts (ex. Bent Over Row, Reverse Incline Bench Pinches, Seated Cable Row)
1 Trap Lift (ex. Shrugs)
1 Shoulder Lifts (ex. Upright Row or DB Military Press)
1 Bicep Lift (ex. DB Biceps Curl)

Wednesday-Saturday: Legs/Posterior Chain
1 Compound Lower Body Exercise (ex. Squat)
1 Auxiliary Leg Exercise (ex. Lunges or Step-ups)
2 Posterior Chain Exercises (ex. Straight Leg Dead-lift, Good Mornings)
1 Lower Back/Glute Exercise (ex. Hyperextensions)
1 Adductor/Abductor Exercise (Thigh Adductor/Abductor Machine or Groin Squeezes)
1 Calf/Shin Exercise Rep Range 50-100 (ex. Weighted Calf Raises & Toe-ups Superset)

HIT Cardio
2 x Per Week (Preferably Monday/Friday)
6 Uphill Sprints x 40-65 Yards
Rest Period = 30 – 45 Seconds

Flexibility
Immediately following all Workouts – Statically Stretch each muscle used for 30-45 seconds

Ball-Handling/Shooting
5 x Per Week: Monday through Friday
10 Minutes Ball-handling
25 Free Throws, 100-150 Mid-Long Range Jumpers


Strength Phase (4-6 Weeks)
Sets: 4-6
Rep Range: 5-8
Rest Between Sets: 90 Seconds

Monday-Thursday: Upper Body
2 Abdominal Lifts (ex. Weighted Ab Crunches, Decline Twisters)
2 Compound “Push” Exercises (ex. BB Bench Press, DB Incline)
2 Compound “Pull-Lats” Exercises (ex. Wide Grip Pull-ups, Lat Pull-downs)
2 Compound “Pull-Mid Back” Exercises (ex. Seated Cable Rows, Hammer Row)
1 Shoulder Exercise (ex. DB Press)
1 Trap Exercise (ex. Shrugs)
1 Auxiliary Exercise (ex. Biceps/Triceps Superset)

Tuesday-Friday: Lower Body
1 Compound Exercise (ex. Squats or Dead-lifts)
1 Posterior Chain Exercise (ex. Straight Leg Dead-Lifts)
2 Auxiliary Lifts (ex. Lunges, Bulgarian Split Squat)
1 Lower Back Exercise (ex. Hyperextensions)
1 Isolated Hamstrings Exercise (ex. Lying Leg Curls)
1 Adductor/Abductor Exercise (Thigh Adductor/Abductor Machine or Groin Squeezes)
1 Calf/Shin Superset Rep Range 30-50 (ex. Calf Raises & Toe-ups)

HIT Cardio
2 x Per Week (Preferably Monday/Thursday or Monday/Saturday)
8 Uphill Sprints x 40-65 Yards
Rest Period = 30 – 45 Seconds

Flexibility
Immediately following all Workouts – Statically Stretch each muscle used for 30-45 seconds

Ball-Handling/Shooting
5 x Per Week: Monday through Friday
10 Minutes Ball-handling
25 Free Throws, 100-150 Mid-Long Range Jumpers


Power Phase (4-6 Weeks)
Sets: 4-5
Rep Range: 6-12 (For Plyometrics 10-35)
Rest Between Sets: 60-90 Seconds

Monday: Upper Body Explosiveness
2 Explosive “Push” Lifts (ex. Smith Machine Explosive Bench, Push Press)
2 Explosive “Pull” Lifts (ex. Seated Cable Row, T-Bar Row)
2 Abdominal Lifts (Medicine Ball Sit-ups, Decline Twisters)
2 Auxiliary Lifts (ex. Bicep Curls, Triceps Push-downs)

Tuesday: Lower Body Complex Training
4 Power Jumping/Plyometric Exercises (ex. Weighted Squat Jumps, Weighted Explosive Step-ups, Two Legged Lateral Barrier Hops, 1 Legged Linear Barrier Hops)
1 Explosive Strength Leg Lift (ex. Squat)
1 Auxiliary Leg Lift (ex. Lunges)
1 Posterior Chain Lift (ex. Good Mornings)
1 Lower Back Lift (ex. Hyperextensions)
1 Calf/Shin Lift (ex. Weighted Calf Raise/Toe Ups Superset)

Thursday: Upper Body Strength Maintenance
1 Chest Lift (ex. DB Bench Press)
1 Lat Lift (ex. Lat Pull-downs)
1 Mid-Back Lift (ex. Bent Over Row)
1 Shoulders Lift (ex. Standing DB Military Press)
1 Trap Lift (ex. Shrugs)
1 Biceps/Triceps Lift (ex. DB Bicep Curls/Skull-Crushers Superset)

Friday: Lower Body Complex Training
4 Power Jumping/Plyometric Exercises (ex. No Arm Tuck Jumps, Thrust-ups, Weighted Squat Jumps, One Legged Verticals)
1 Explosive Strength Leg Lift (ex. Squat)
2 Posterior Chain Lifts (ex. Straight Leg Dead-lifts, Good Mornings)
1 Lower Back Lift (ex. Hyperextensions)
1 Calf/Shin Lift Rep Range 30-50 (ex. Weighted Calf Raise/Toe Ups Superset)

HIT Cardio
2 x Per Week (Preferably Wednesday/Saturday)
10 Uphill Sprints x 40-65 Yards
Rest Period = 30 – 45 Seconds

Flexibility
Immediately following all Workouts – Statically Stretch each muscle used for 30-45 seconds

Ball-Handling/Shooting
5 x Per Week: Monday through Friday
10 Minutes Ball-handling
25 Free Throws, 100-150 Mid-Long Range Jumpers

Active Rest/ Preseason Peaking Phase (1-3 Weeks)

HIT Cardio
4-5 x Per Week
12 Uphill Sprints x 40-65 Yards
Rest Period = 30-45 Seconds

Medium Intensity Plyometrics
2 x Per Week
Rep Range 10-30
5 Power Jumping/Plyometric Exercises:
Example:
One Leg Verticals
Explosive Step-ups
No Arm Tuck Jumps
Lateral Barrier Hops
Squat Jumps

Ball-Handling/Shooting
5 x Per Week: Monday through Friday
10 Minutes Ball-handling
25 Free Throws, 100-150 Mid-Long Range Jumpers

REPEAT ALL PHASES AS NECESSARY


In-Season Maintenance Phase
Sets: 2
Rep Range: 8-12
Rest Between Sets: 60 Seconds

Upper Body Workout: 2 X Per Week
1 Chest Lift (ex. DB Bench Press)
1 Mid Back Lift (ex. Reverse Incline Bench Pinches)
1 Lat Lift (ex. Lat Pull-downs)
1 Trap Lift (ex. Shrugs)
1 Shoulder Lift (ex. DB Military Press)
1 Triceps Lift (ex. Skull Crushers)
1 Biceps Lift (ex. DB Biceps Curl)

Lower Body Workout: 1 x Per Week
1 Compound Leg Lift (ex. Squat)
1 Auxiliary Leg Lift (ex. Lunges)
2 Posterior Chain Lifts (ex. Straight Leg Dead-lift, Good Mornings)
1 Lower Back Lift (ex. Hyperextensions)
1 Calf/Shins Lift Rep Range 30-50 (ex. Weighted Calf Raise, Toe-ups Superset)