vertical body weight

8/18/2019 Vertical body weight

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VerticalBW Program

***Notes Before Beginning***

• Training will be do done 3 times/wk for the first 6 weeks, and4 times/wk for the second 6 weeks

• The 1st phase of your training day will be your warm-up to better prepare your body to perform at optimal levels

• The 2nd phase of your training day will be your “speed &

explosiveness” training which requires 100% intensity, butample rest in between each set (2-3 minutes in between eachset is ideal to build speed & explosiveness)

• The 3rd phase of your training day will be your “strength &endurance” training which requires 100% intensity butminimal rest (30 seconds – 60 seconds in between each set isideal to build strength and muscular endurance)

• The 4th phase of your training day will be your “coreactivation” training, which increases core strength & bodycontrol. This is to be done at 100% intensity with minimal rest(30 seconds – 60 seconds in between each set is ideal)


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Week 1

Monday

***Dynamic Warm Up***

1) Sprints (5 sprints : full court)

2) Countdown Set

a) Squat Jump(20 reps!15 reps!10 reps!5 reps)

b) Alternating Lunge (10/leg!8/leg!6/leg!4/leg)

c) Back Extension(20 reps!15 reps!10 reps!5 reps)

d) Wall Sit(20 sec!15 sec!10 sec!5 sec)

3) [:10!:20!:30!:20!:10 sec. as many as possible]

a) Sit Upsb) Flutter Kicks

c) Crunches

d) Plank

Tuesday (Rest / Basketball Drills)

http://www.youtube.com/watch?v=f077bqe3xrg


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Wednesday


1) Med Ball Overhead Throw (3 sets : 5 reps as high aspossible)

2) 5 Roundsa) Push Up (10 reps)

b) Pull Up Hold (As long as possible)

c) Push Up Hold (10 reps)

d) Inverted Row (10 reps)

e) Burpees (10 reps)

3) 5 Rounds

a) Sit Ups (20 reps)

b) Throw Downs (20 reps)c) Crunches (20 reps)

d) Flutter Kicks (20 reps)

Thursday (Rest / Basketball Drills)

Friday

http://www.youtube.com/watch?v=F077bqe3Xrg


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1) Box Jump (5 sets : 5 reps)

2) 5 Roundsa) Squat (20 reps)

b) Lateral Push Up (20 reps)

c) Back Extension (20 reps)


e) Squat Jump (20 reps)

3) Tabata Set

*** 20 sec. as many as possible! then 10 sec. of rest***

***Should last total of 3 minutes and 50 sec***

a) Crunchesb) Flutter Kicks

c) Sit Ups

d) 6’’ Killers




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Friday


1) Bounds (3 sets : 5 reps)

2) 5 Rounds

a) Box Jump (10 reps)

b) Push Up (10 reps)

c) Chin Up (failure)

d) Back Extension (10 reps)

3) ***20 sec. AMRAP followed by 10 sec. of rest***

a) Sit Up

b) Side Plank (left side)c) Flutter Kicks

d) Side Plank (right side)

Week 2

Monday


1) Sprints (5 sprints : 1/2 court)

http://www.youtube.com/watch?v=F077bqe3Xrghttp://www.youtube.com/watch?v=F077bqe3Xrg


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2) 5 Rounds

a) Walking Lunge (75 feet)

b) Lateral Lunge (10 reps/leg)

c) Squat (10 reps)

d) Sprint (75 feet)

3) Countdown Set

a) Throw Downs (20!19!18!…12!11!10)b) Flutter Kicks (20!19!18!…12!11!10)c) Hello Dollies (20!19!18!…12!11!10)d) 6’’ Killers (20!19!18!…12!11!10)


Wednesday


1) Med Ball Slams (5 sets : 10 reps)

2) Countdown Set



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a) Push Up

(10!9!8!7!6!5!4!3!2!1 reps)

b) Close Grip Chin Up

(10!9!8!7!6!5!4!3!2!1 reps)***If you cannot complete the reps, hold your chin over the

bar for as long as possible***

c) Push Up Hold

(10 sets : 20 seconds)

d) Inverted Row

(10!9!8!7!6!5!4!3!2!1 reps)

3) 5 Rounds

a) Crunches (20 reps)b) Flutter Kicks (20 reps)

c) Sit Ups (20 reps)

d) Plank (20 seconds)


Friday


1) Squat Jumps (3 sets : 5 Reps)



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2) 5 Rounds

a) Box Jump (10 reps)

b) Back Extension (10 reps)

c) Push Up (10 reps)


3) 2 Rounds of Entire Circuit (20 sec. on!10 sec. off)***8 Total Sets***a) Sit Up (2 : 20 sec.)

b) Left Side Plank (2 : 20 sec.)c) Flutter Kicks (2 : 20 sec.)d) Right Side Plank (2 : 20 sec.)

Week 3

Monday


1) Sprint (10 sprints : Baseline to 3-Point Line)

2) 5 Rounds

a) Squat Jump (10 reps)

b) Squat (10 reps)


d) Stability Ball Leg Curl (10 reps)

e) Stability Ball Bridge (10 reps)



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3) 5 Rounds

a) Throw Downs (30 sec. AMRAP)b) Sit Ups (30 sec. AMRAP)

c) 6” Killers (30 seconds)


Wednesday


1) Med Ball Broad Toss (3 sets : 5 reps)

2) 5 Roundsa) Decline Push Up (10 reps)

b) Pull-Up (failure)

***Hold at top until failure if you cannot complete a pull-

up***

c) Lateral Push Up (10 reps)

d) Single Arm Inverted Row (5 reps/arm)

3) Countdown Set (**Move from 20 reps down to 10 reps,doing 1 less rep with each successive set**)

a) Crunches (20!19!18!…12!11!10)



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b) Sit Ups (20!19!18!…12!11!10)c) Flutter Kicks (20!19!18!…12!11!10)


Friday


1) Burpee (5 sets : 3 reps) ***Jump as HIGH as you can on

each burpee***

2) Countdown Set

a) Clapping Push Up (10!

9!

8!

7!

6!

5!

4!

3!

2!

1)

b) Alternating Lunge (10!9!8!7!6!5!4!3!2!1/leg)

c) Inverted Row (10!9!8!7!6!5!4!3!2!1 reps)

d) Squat Jump (10!9!8!7!6!5!4!3!2!1 reps)

Week 4



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Monday


1) Sprint (5 sprints : full court)

2) Countdown Set

a) Alternating Lunge (10!9!8!7!6!5!4!3!2!1/leg)

b) Squat (10!9!8!7!6!5!4!3!2!1 reps)

c) Reverse Lunge (10!9!8!7!6!5!4!3!2!1/leg)

d) Burpees (10!9!8!7!6!5!4!3!2!1 reps)

3) Timed Pyramid Set***[:10!:20!:30!:20!:10 sec. AMRAP]***

a) Throw Downs

b) Plank

c) Crunchesd) 6’’ Killers


Wednesday


1) Med Ball Overhead Toss (5 sets : 3 reps)



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2) 5 Rounds

a) Lateral Push Up (20 seconds AMRAP)

b) Pull Up (20 seconds AMRAP)

c) Push Up (20 seconds AMRAP)

d) Inverted Row (20 seconds AMRAP)

3) 4 Rounds/Exercise (20 sec. AMRAP!10 sec. rest)

a) Sit Upsb) Throw Downs


Friday


1) Box Jumps (5 sets : 5 reps)

2) 5 Rounds

a) Alternating Lunge (10/leg)

b) Push Up (20 reps)



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c) Burpee (10 reps)

d) Pull Up (failure)

3) Countdown Set***Complete sets of descending times ***a) Plank (1 min. ! 45 sec!30 sec!15 sec)

b) Left Side Plank (1 min!45 sec.!30 sec!15 sec)c) Right Side Plank (1 min!45 sec!30 sec! 15 sec)

Week 5

Monday


1) Sprints (10 sprints : Baseline!3 Point Line)

2) 5 Roundsa) Box Jump (30 seconds AMRAP)

b) Squat (30 seconds AMRAP)

c) Alternating Lunge (30 seconds AMRAP)

d) Back Extension (30 seconds AMRAP)

3) 5 Rounds

a) Crunches (50 reps)

b) Flutter Kicks (50 reps)



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c) Plank (50 reps)

d) 6” Killers (1 Minute)


Wednesday


1) Clapping Push-Up (3 sets : 5 reps)

2) Countdown Set

a) Decline Push Up (10!9!8!7!6!5!4!3!2!1

reps)

b) Pull Up (10!9!8!7!6!5!4!3!2!1 reps)

c) Push Up (10!9!8!7!6!5!4!3!2!1 reps)

d) Inverted Row (10!9!8!7!6!5!4!3!2!1 reps)

3) Pyramid Set

***[:10!:20!:30!:20!:10 sec. AMRAP]***a) Sit Ups

b) Crunchesc) Flutter Kicks

d) Hello Dollies



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Friday


1) Box Jumps (3 sets : 5 reps)

2) Countdown Set

a) Push Up (20 sec!15 sec!10 sec!5 sec)

b) Squat (20 sec!15 sec!10 sec!5 sec)

c) Inverted Row (20 sec!15 sec!10 sec!5 sec)

d) Burpee (20 sec!15 sec!10 sec!5 sec)

3) 2 Rounds (2 sets / exercise)

***20 sec. AMRAP followed by 10 sec. of rest***

a) Throw Downsb) Flutter Kicks

c) Hello Dolliesd) 6’’ Killers



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Week 6

Monday



2) Countdown Seta) Squat Jump

(20 reps!15 reps!10 reps!5 reps)


c) Back Extension


d) Wall Sit

(20 sec!15 sec!10 sec!5 sec)


a) Sit Ups

b) Flutter Kicks

c) Crunchesd) Plank

Tuesday




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1) Med Ball Overhead Throw (3 sets : 5 reps as high as

possible)

2) 5 Rounds

a) Push Up (10 reps)





3) 5 Rounds

a) Sit Ups (20 reps)b) Throw Downs (20 reps)

c) Crunches (20 reps)


Wednesday (Rest / Basketball Drills)

Thursday





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2) 5 Rounds



c) Squat (10 reps)

d) Sprint (75 feet)

3) Countdown Seta) Throw Downs (20!19!18!…12!11!10)

b) Flutter Kicks (20!

19!

18!

…12!

11!

10)c) Hello Dollies (20!19!18!…12!11!10)d) 6’’ Killers (20!19!18!…12!11!10)

Friday



2) Countdown Seta) Push Up

(10!9!8!7!6!5!4!3!2!1 reps)


(10!9!8!7!6!5!4!3!2!1 reps)***If you cannot complete the reps, hold your chin over the


c) Push Up Hold

(10 sets : 20 seconds)



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d) Inverted Row

(10!9!8!7!6!5!4!3!2!1 reps)

3) 5 Rounds


c) Sit Ups (20 reps)d) Plank (20 seconds)

Week 7

Monday



2) 5 Rounds

a) Squat Jump (10 reps)

b) Squat (10 reps)




3) 5 Rounds

a) Throw Downs (30 sec. AMRAP)

b) Sit Ups (30 sec. AMRAP)



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Tuesday



2) 5 Rounds

a) Decline Push Up (10 reps)

b) Pull-Up (failure)

***Hold at top until failure if you cannot complete a pull-up***



3) Countdown Set (**Move from 20 reps down to 10 reps,

doing 1 less rep with each successive set**)

a) Crunches (20!19!18!…12!11!10)b) Sit Ups (20!19!18!…12!11!10)c) Flutter Kicks (20!19!18!…12!11!10)




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Thursday



2) Countdown Set


b) Squat (10!9!8!7!6!5!4!3!2!1 reps)


d) Burpees (10!9!8!7!6!5!4!3!2!1 reps)


a) Throw Downs

b) Plank

c) Crunchesd) 6’’ Killers

Friday



2) 5 Rounds




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a) Sit Ups

b) Throw Downs

Week 8

Monday



2) Countdown Set

a) Squat Jump (25 reps!20 reps!12 reps!10 reps)


c) Back Extension


d) Wall Sit


3) Pyramid Set ***[:15!:30!:45!:30!:15 sec. as many aspossible]***



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a) Sit Ups

b) Flutter Kicksc) Crunches

d) Plank

Tuesday



2) 6 Rounds






3) 5 Rounds






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Thursday



2) 5 Rounds



c) Squat (15 reps)

d) Sprint (100 feet)

3) Countdown Set


Friday





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2) Countdown Set

a) Push Up (10!9!8!7!6!5!4!3!2!1 reps)

b) Close Grip Chin Up (10!9!8!7!6!5!4!3!2!1reps)***If you cannot complete the reps, hold your chin over the


c) Push Up Hold (10 sets : 20 seconds)


3) 5 Rounds


b) Flutter Kicks (20 reps)c) Sit Ups (20 reps)


Week 9

Monday



2) 5 Roundsa) Squat Jump (15 reps)

b) Squat (15 reps)



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3) 5 Roundsa) Throw Downs (30 sec. AMRAP)



Tuesday



2) 5 Roundsa) Decline Push Up (15 reps)

b) Pull-Up (failure)***Hold at top until failure if you cannot complete a pull-

up***




a) Crunches (20!19!18!…12!11!10)



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b) Sit Ups (20!19!18!…12!11!10)c) Flutter Kicks (20!19!18!…12!11!10)


Thursday



2) Countdown Set

a) Alternating Lunge (10!9!8!7!6!5!4!3!2!1/

leg)

b) Squat (10!9!8!7!6!5!4!3!2!1 reps)


d) Burpees (10!9!8!7!6!5!4!3!2!1 reps)


a) Throw Downsb) Plank

c) Crunches

d) 6’’ Killers



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Friday



2) 5 Rounds






a) Sit Ups

b) Throw Downs

Week 10

Monday



2) Countdown Seta) Squat Jump



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c) Back Extension(20 reps!15 reps!10 reps!5 reps)

d) Wall Sit(20 sec!15 sec!10 sec!5 sec)


a) Sit Upsb) Flutter Kicksc) Crunches

d) Plank

Tuesday


1) Med Ball Overhead Throw (3 sets : 5 reps as high as

possible)

2) 5 Rounds







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3) 5 Rounds

a) Sit Ups (20 reps)b) Throw Downs (20 reps)c) Crunches (20 reps)



Thursday



2) 5 Rounds



c) Squat (10 reps)

d) Sprint (75 feet)

3) Countdown Set

a) Throw Downs (20!19!18!…12!11!10)



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b) Flutter Kicks (20!19!18!…12!11!10)c) Hello Dollies (20!19!18!…12!11!10)d) 6’’ Killers (20!19!18!…12!11!10)

Friday



2) Countdown Set

a) Push Up(10!9!8!7!6!5!4!3!2!1 reps)


(10!9!8!7!6!5!4!3!2!1 reps)***If you cannot complete the reps, hold your chin over thebar for as long as possible***

c) Push Up Hold(10 sets : 20 seconds)

d) Inverted Row

(10!9!8!7!6!5!4!3!2!1 reps)

3) 5 Rounds


c) Sit Ups (20 reps)




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Week 11

Monday



2) 5 Roundsa) Squat Jump (10 reps)

b) Squat (10 reps)




3) 5 Roundsa) Throw Downs (30 sec. AMRAP)



Tuesday



2) 5 Rounds



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a) Decline Push Up (10 reps)

b) Pull-Up (failure)***Hold at top until failure if you cannot complete a pull-

up***




a) Crunches (20!19!18!…12!11!10)b) Sit Ups (20!19!18!…12!11!10)c) Flutter Kicks (20!19!18!…12!11!10)


Thursday



2) Countdown Set




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b) Squat (10!9!8!7!6!5!4!3!2!1 reps)


d) Burpees (10!9!8!7!6!5!4!3!2!1 reps)

3) Timed Pyramid Set

***[:10!:20!:30!:20!:10 sec. AMRAP]***

a) Throw Downs

b) Plankc) Crunches

d) 6’’ Killers

Friday



2) 5 Roundsa) Lateral Push Up (20 seconds AMRAP)





a) Sit Upsb) Throw Downs



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Week 12

Monday



2) Countdown Set

a) Squat Jump (25 reps!20 reps!12 reps!10 reps)


c) Back Extension


d) Wall Sit


3) Pyramid Set ***[:15!:30!:45!:30!:15 sec. as many aspossible]***

a) Sit Ups

b) Flutter Kicksc) Crunches

d) Plank

Tuesday




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2) 6 Roundsa) Push Up (10 reps)





3) 5 Rounds





Thursday





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2) 5 Rounds



c) Squat (15 reps)

d) Sprint (100 feet)

3) Countdown Set


Friday



2) Countdown Set

a) Push Up (10!9!8!7!6!5!4!3!2!1 reps)

b) Close Grip Chin Up (10!9!8!7!6!5!4!3!2!1

reps)

***If you cannot complete the reps, hold your chin over thebar for as long as possible***

c) Push Up Hold (10 sets : 20 seconds)




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3) 5 Rounds


b) Flutter Kicks (20 reps)c) Sit Ups (20 reps)d) Plank (20 seconds)

Disclaimer: Consult a physician and follow all safety

instructions. Every effort has been made toaccurately represent the potential of this training.

Results are not typical, and only represent players

who worked very hard. Of course, no guarantee canbe made for every single player.


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vertical body weight

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