Want to increase my overall explosiveness and work on my vertical so i'll be committed to this for the next 6 weeks. Program is done on Mon-Thu basis, Monday being a strength day and Thursday being a speed day. Will incorporate upper body workouts on Tue/Fri, nothing too much, some basic shoulder/triceps/core workouts. First day was a bit light, wanted to prepare the legs and core for the upcoming workout.
Starting vertical is 33". I don't want to gain more hops as much as i'd like to increase reaction speed, this is a program well design for that but my guess is i will get couple of inches to my existing vert. If i could go up to 37" that would be real good indeed.
Week 1 - Mon:
A. Warm up - 2 sets of pogo jumps with 2 court lengths of static hip flexor stretch
B. Trap Bar Deadlift of 4" box
1st set of 5 reps at 115lbs
2nd set of 5 reps at 165lbs
3rd set of 5 reps at 215lbs
4th set of 5 reps at 275lbs
C. Bulgarian Split Squats - 3 sets of 8 reps for each leg with 65lbs added weight
D. Reverse Hyperextensions - 1st set of 10 reps at 90lbs
2nd set of 10 reps at 110lbs
3rd set of 10 reps at 130lbs
4th set of 10 reps at 130lbs
E. Weighted Swiss ball crunches - 4 sets of 15 reps with a 25lbs weight
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03-08-2010, 07:16 PM #1
Joe DeFranco 6 week vertical program for basketball (NCAA DII)
Personal bests (all 4 lifts in a single session):
Incline bench: 265lbs x 5 x 4
Squat: 360 x 5 x 3
Deadlift: 420 x 5 x 4
Standing overhead press: 180 x 5 x 4
33" vert, 4.8 40yrd dash, 10.95s 100m sprint, 59s 400m sprint
amateur mma fighter
reads a lot crew
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03-09-2010, 02:37 PM #2
Upper body today, nothing too much, emphasis is on legs and core.
A. Warm up - few sets of flat bench press up to 185lbs and some pull ups, couple of sets.
B. Positive incline dumbell press :
1st set of 10 reps @ 40lbs dumbells
2nd set of 10 reps @ 45lbs dumbells
3rd set of 10 reps @ 50lbs dumbells
4th set of 10 reps @ 55lbs dumbells
C. Triceps push-down (scale of 1-15):
1st set of 12 reps @ 10
2nd set of 12 reps @ 11
3rd set of 12 reps @ 12
4th set of 12 reps @ 13
D. Lat pulldowns:
1st set of 12 reps @ 100lbs
2nd set of 12 reps @ 125lbs
3rd set of 12 reps @ 150lbs
4th set of 12 reps @ 150lbs
D. Dumbell shrugs:
1st set of 10 reps @ 45lbs dumbells
2nd set of 10 reps @ 40lbs dumbells
3rd set of 10 reps @ 55lbs dumbells
4th set of 10 reps @ 60lbs dumbells
E. Incline crunches - 3 sets of 30 reps with a 45lbs weightLast edited by skillz17; 03-09-2010 at 08:15 PM.
Personal bests (all 4 lifts in a single session):
Incline bench: 265lbs x 5 x 4
Squat: 360 x 5 x 3
Deadlift: 420 x 5 x 4
Standing overhead press: 180 x 5 x 4
33" vert, 4.8 40yrd dash, 10.95s 100m sprint, 59s 400m sprint
amateur mma fighter
reads a lot crew
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03-10-2010, 03:33 PM #3
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03-10-2010, 03:51 PM #4
Thx man. My primary aim is to increase explosiveness and general leg/glute/core strength but increase in vertical will come as a by-product of course.
If i could get to 36", 37" that would be great but even having instant reactions with my current vert would be a good thing by itself too. Of course no increase at all is less likely to happen.
Rest day today, speed day tomorrow.Last edited by skillz17; 03-10-2010 at 03:57 PM.
Personal bests (all 4 lifts in a single session):
Incline bench: 265lbs x 5 x 4
Squat: 360 x 5 x 3
Deadlift: 420 x 5 x 4
Standing overhead press: 180 x 5 x 4
33" vert, 4.8 40yrd dash, 10.95s 100m sprint, 59s 400m sprint
amateur mma fighter
reads a lot crew
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03-11-2010, 05:06 PM #5
Thursday - emphasis on the whole day is speed
A. Warm up:
Pogo jumps + static hip flexor stretch
B. Parallel box squats (each set is to be performed in 2 seconds or faster):
1st set 2 reps @ 135lbs (warm up)
2nd set 2 reps @ 155lbs (warm up)
3rd set 2 reps @ 170lbs
4th set 2 reps @ 190lbs
5th set 2 reps @ 190lbs
6th set 2 reps @ 190lbs
7th set 2 reps @ 190lbs
8th set 2 reps @ 190lbs
C. Dumbell swings
1st set of 8 reps each arm, 35lbs dumbell
2nd set of 8 reps each arm, 40lbs dumbell
3rd set of 8 reps each arm, 45lbs dumbell
D. Reverse Hyperextensions
1st set of 10 reps @ 90lbs
2nd set of 10 reps @ 110lbs
3rd set of 10 reps @ 130lbs
E. Ab workout - parallel bench leg raises
3 sets of 20 reps, 30s rest between sets
Was tired, but felt really good, upper body tomorrow and week one is done. Going to try and increase the weights for every exercise in both strength and speed days.Personal bests (all 4 lifts in a single session):
Incline bench: 265lbs x 5 x 4
Squat: 360 x 5 x 3
Deadlift: 420 x 5 x 4
Standing overhead press: 180 x 5 x 4
33" vert, 4.8 40yrd dash, 10.95s 100m sprint, 59s 400m sprint
amateur mma fighter
reads a lot crew
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03-11-2010, 11:56 PM #6
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03-12-2010, 07:21 AM #7
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03-12-2010, 01:19 PM #8
Friday - upper body
A. Bench overhead press:
1st set of 10 reps @ 95lbs
2nd set of 10 reps @ 115lbs
3rd set of 7 reps @ 135lbs
B. Triceps rope pull downs (1-15 scale):
1st set of 10 reps @ 7
2nd set of 10 reps @ 9
3rd set of 10 reps @ 10
C. Positive incline dumbell press:
1st set of 12 reps @ 40lbs dumbells
2nd set of 12 reps @ 45lbs dumbells
3rd set of 12 reps @ 50lbs dumbells
D. Dumbell shrugs:
1st set of 12 reps @ 40lbs
2nd set of 12 reps @ 50lbs
3rd set of 12 reps @ 60lbs
E. Dumbell side lateral raises:
1st set of 10 reps (each arm) @ 25lbs dumbells
2nd set of 10 reps @ 30lbs
3rd set of 10 reps @ 25lbs
Weekend off, back in the gym on Monday.
I went to high-school in Europe.Personal bests (all 4 lifts in a single session):
Incline bench: 265lbs x 5 x 4
Squat: 360 x 5 x 3
Deadlift: 420 x 5 x 4
Standing overhead press: 180 x 5 x 4
33" vert, 4.8 40yrd dash, 10.95s 100m sprint, 59s 400m sprint
amateur mma fighter
reads a lot crew
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03-12-2010, 03:53 PM #9
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03-12-2010, 04:34 PM #10
Not really. My main objective is to increase my reaction time and explosiveness, if in the process i gain couple of pounds that would be great but i am not eating for bulking, mainly to maintain my current weight.
After every lower body workout i do dribbling drills and shooting to keep my legs active after the workout. Nothing too hard, just a light bball workout.Personal bests (all 4 lifts in a single session):
Incline bench: 265lbs x 5 x 4
Squat: 360 x 5 x 3
Deadlift: 420 x 5 x 4
Standing overhead press: 180 x 5 x 4
33" vert, 4.8 40yrd dash, 10.95s 100m sprint, 59s 400m sprint
amateur mma fighter
reads a lot crew
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03-13-2010, 06:26 AM #11
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04-10-2010, 05:16 AM #12
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12-12-2012, 10:22 AM #13
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