VerticalBW Program

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***Notes Before Beginning***

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Training will be do done 3 times/wk for the first 6 weeks, and

4 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, but
ample rest in between each set (2-3 minutes in between each
set is ideal to build speed & explosiveness)
The 3rd phase of your training day will be your strength &
endurance training which requires 100% intensity but
minimal rest (30 seconds 60 seconds in between each set is
ideal to build strength and muscular endurance)
The 4th phase of your training day will be your core
activation training, which increases core strength & body
control. This is to be done at 100% intensity with minimal rest
(30 seconds 60 seconds in between each set is ideal)

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]

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!
!

a) Sit Ups
b) Flutter Kicks
c) Crunches
d) Plank

Tuesday (Rest / Basketball Drills)

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Wednesday

!
***Dynamic Warm Up***
!

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

possible)

2) 5 Rounds
a) Push Up (10 reps)

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!
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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)

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!
Thursday (Rest / Basketball Drills)
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Friday
!

***Dynamic Warm Up***

!
1) Box Jump (5 sets : 5 reps)
!
2) 5 Rounds
a) Squat (20 reps)

!
b) Lateral Push Up (20 reps)
!
c) Back Extension (20 reps)
!
d) Inverted Row (20 reps)
!

e) Squat Jump (20 reps)

3) Tabata Set

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*** 20 sec. as many as possible ! then 10 sec. of rest***
!
***Should last total of 3 minutes and 50 sec***
!
a) Crunches
b) Flutter Kicks
c) Sit Ups
d) 6 Killers

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Thursday (Rest / Basketball Drills)
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Friday

!
***Dynamic Warm Up***
!
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)

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!

Week 2

!
Monday
!
***Dynamic Warm Up***
!

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

!
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)

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!
!
!

Tuesday (Rest / Basketball Drills)

!
!
!
!
!
!
Wednesday
!
***Dynamic Warm Up***
!
1) Med Ball Slams (5 sets : 10 reps)
!
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 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)

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!
!
Thursday (Rest / Basketball Drills)
!
!
!
!
!
Friday
!
***Dynamic Warm Up***
!
1) Squat Jumps (3 sets : 5 Reps)
!

2) 5 Rounds
a) Box Jump (10 reps)

!
b) Back Extension (10 reps)
!
c) Push Up (10 reps)
!
d) Inverted Row (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
!
***Dynamic Warm Up***
!
1) Sprint (10 sprints : Baseline to 3-Point Line)
!
2) 5 Rounds
a) Squat Jump (10 reps)

!
b) Squat (10 reps)
!
c) Back Extension (10 reps)
!
d) Stability Ball Leg Curl (10 reps)
!
e) Stability Ball Bridge (10 reps)

3) 5 Rounds
a) Throw Downs (30 sec. AMRAP)
b) Sit Ups (30 sec. AMRAP)
c) 6 Killers (30 seconds)

!
!
!
!

Tuesday (Rest / Basketball Drills)

!
!
!
!
Wednesday
!
***Dynamic Warm Up***
!
1) Med Ball Broad Toss (3 sets : 5 reps)
!
2) 5 Rounds
a) Decline Push Up (10 reps)

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

!
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)

b) Sit Ups (20!19!18!12!11!10)

c) Flutter Kicks (20!19!18!12!11!10)

!
!
!
!
Thursday (Rest / Basketball Drills)
!
!
!
!
!
Friday
!
***Dynamic Warm Up***
!

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

!
!

Monday

!
***Dynamic Warm Up***
!
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) Crunches
d) 6 Killers

!
!

Tuesday (Rest / Basketball Drills)

!
!
!
!
Wednesday
!
***Dynamic Warm Up***
!

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

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 Ups
b) Throw Downs

!
!
!
!

Thursday (Rest / Basketball Drills)

!
!
!
!
!
Friday
!
***Dynamic Warm Up***
!
1) Box Jumps (5 sets : 5 reps)
!
2) 5 Rounds
a) Alternating Lunge (10/leg)

!
b) Push Up (20 reps)
!

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)

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Week 5

!
!
Monday
!
***Dynamic Warm Up***
!
1) Sprints (10 sprints : Baseline!3 Point Line)
!
2) 5 Rounds
a) 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)

c) Plank (50 reps)

d) 6 Killers (1 Minute)

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!
!

Tuesday (Rest / Basketball Drills)

!
!
!
!
Wednesday
!
***Dynamic Warm Up***
!
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) Crunches
c) Flutter Kicks
d) Hello Dollies

!
!
!

Thursday (Rest / Basketball Drills)

!
!
!
!
!
Friday
!
***Dynamic Warm Up***
!
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 Downs
b) Flutter Kicks
c) Hello Dollies
d) 6 Killers

Week 6

!
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 Ups
b) Flutter Kicks
c) Crunches
d) Plank

!
!
!
Tuesday
!
***Dynamic Warm Up***
!

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

possible)

2) 5 Rounds
a) 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)

!
!
!
Wednesday (Rest / Basketball Drills)
!
!
!
!
Thursday
!
***Dynamic Warm Up***
!
1) Sprints (5 sprints : 1/2 court)
!

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)

!
!
!
Friday
!
***Dynamic Warm Up***
!
1) Med Ball Slams (5 sets : 10 reps)
!

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 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)

Week 7

!
!
Monday
!
***Dynamic Warm Up***
!
1) Sprint (10 sprints : Baseline to 3-Point Line)
!
2) 5 Rounds
a) Squat Jump (10 reps)

!
b) Squat (10 reps)
!
c) Back Extension (10 reps)
!
d) Stability Ball Leg Curl (10 reps)
!

e) Stability Ball Bridge (10 reps)

3) 5 Rounds
a) Throw Downs (30 sec. AMRAP)
b) Sit Ups (30 sec. AMRAP)

c) 6 Killers (30 seconds)

!
!
!
!

Tuesday

!
***Dynamic Warm Up***
!
1) Med Ball Broad Toss (3 sets : 5 reps)
!
2) 5 Rounds
a) Decline Push Up (10 reps)

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

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

Wednesday (Rest / Basketball Drills)

!
!

!
!
Thursday
!
***Dynamic Warm Up***
!
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) Crunches
d) 6 Killers

!
!

Friday

!
***Dynamic Warm Up***
!
1) Med Ball Overhead Toss (5 sets : 3 reps)
!

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 Ups
b) Throw Downs

!
!
!

Week 8

!
Monday
!
***Dynamic Warm Up***
!
1) Sprints (8 sprints : full court)
!

2) Countdown Set
a) Squat Jump (25 reps!20 reps!12 reps!10 reps)

!
b) Alternating Lunge (15/leg!12/leg!9/leg!6/leg)
!
c) Back Extension
(25 reps!20 reps!15 reps!10 reps)

!
!

d) Wall Sit
(30 sec!25 sec!20 sec!15 sec)

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

possible]***

a) Sit Ups
b) Flutter Kicks
c) Crunches
d) Plank

!
!
!
Tuesday
!
***Dynamic Warm Up***
!

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

possible)

2) 6 Rounds
a) 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 (25 reps)

b) Throw Downs (25 reps)
c) Crunches (25 reps)
d) Flutter Kicks (25 reps)

!
!

!
Wednesday (Rest / Basketball Drills)
!
!
!
!
Thursday
!
***Dynamic Warm Up***
!
1) Sprints (5 sprints : 1/2 court)
!
2) 5 Rounds
!
a) Walking Lunge (100 feet)
!
b) Lateral Lunge (10 reps/leg)
!
c) Squat (15 reps)
!
d) Sprint (100 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)

!
!
!
Friday
!
***Dynamic Warm Up***
!

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

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 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)

Week 9

!
!
Monday
!
***Dynamic Warm Up***
!
1) Sprint (10 sprints : Baseline to 3-Point Line)
!
2) 5 Rounds
a) Squat Jump (15 reps)

b) Squat (15 reps)

!
c) Back Extension (15 reps)
!
d) Stability Ball Leg Curl (15 reps)
!
!

e) Stability Ball Bridge (15 reps)

3) 5 Rounds
a) Throw Downs (30 sec. AMRAP)
b) Sit Ups (30 sec. AMRAP)
c) 6 Killers (30 seconds)

!
!
!
!

Tuesday

!
***Dynamic Warm Up***
!
1) Med Ball Broad Toss (3 sets : 5 reps)
!
2) 5 Rounds
a) Decline Push Up (15 reps)

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

!
c) Lateral Push Up (10 reps)
!
d) Inverted Row (20 reps)
!

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)

Wednesday (Rest / Basketball Drills)

!
!
!
!
Thursday
!
***Dynamic Warm Up***
!
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) Crunches
d) 6 Killers

!
!

Friday

!
***Dynamic Warm Up***
!
1) Med Ball Overhead Toss (5 sets : 3 reps)
!

2) 5 Rounds
a) Lateral Push Up (25 seconds AMRAP)

!
b) Pull Up (25 seconds AMRAP)
!
c) Push Up (25 seconds AMRAP)
!
d) Inverted Row (25 seconds AMRAP)
!

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

a) Sit Ups
b) Throw Downs

!
!
!
!

Week 10

!
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 Ups
b) Flutter Kicks
c) Crunches
d) Plank

!
!
!
Tuesday
!
***Dynamic Warm Up***
!

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

possible)

2) 5 Rounds
a) 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)

!
!
!
Wednesday (Rest / Basketball Drills)
!
!
!
!
Thursday
!
***Dynamic Warm Up***
!
1) Sprints (5 sprints : 1/2 court)
!
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)

!
!
!
Friday
!
***Dynamic Warm Up***
!
1) Med Ball Slams (5 sets : 10 reps)
!

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 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)

Week 11

!
!
Monday
!
***Dynamic Warm Up***
!
1) Sprint (10 sprints : Baseline to 3-Point Line)
!
2) 5 Rounds
a) Squat Jump (10 reps)

!
b) Squat (10 reps)
!
c) Back Extension (10 reps)
!
d) Stability Ball Leg Curl (10 reps)
!

e) Stability Ball Bridge (10 reps)

3) 5 Rounds
a) Throw Downs (30 sec. AMRAP)
b) Sit Ups (30 sec. AMRAP)
c) 6 Killers (30 seconds)

!
!
!
!

Tuesday

!
***Dynamic Warm Up***
!
1) Med Ball Broad Toss (3 sets : 5 reps)
!
2) 5 Rounds

a) Decline Push Up (10 reps)

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

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

Wednesday (Rest / Basketball Drills)

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Thursday
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***Dynamic Warm Up***
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1) Sprint (5 sprints : full court)
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2) Countdown Set
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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)

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c) Reverse Lunge (10!9!8!7!6!5!4!3!2!1/leg)
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d) Burpees (10!9!8!7!6!5!4!3!2!1 reps)
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3) Timed Pyramid Set
***[:10!:20!:30!:20!:10 sec. AMRAP]***

a) Throw Downs
b) Plank
c) Crunches
d) 6 Killers

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Friday

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***Dynamic Warm Up***
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1) Med Ball Overhead Toss (5 sets : 3 reps)
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2) 5 Rounds
a) Lateral Push Up (20 seconds AMRAP)

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b) Pull Up (20 seconds AMRAP)
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c) Push Up (20 seconds AMRAP)
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d) Inverted Row (20 seconds AMRAP)
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3) 4 Rounds/Exercise (20 sec. AMRAP!10 sec. rest)

a) Sit Ups
b) Throw Downs

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Week 12

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Monday
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***Dynamic Warm Up***
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1) Sprints (8 sprints : full court)
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2) Countdown Set
a) Squat Jump (25 reps!20 reps!12 reps!10 reps)

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b) Alternating Lunge (15/leg!12/leg!9/leg!6/leg)
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c) Back Extension
(25 reps!20 reps!15 reps!10 reps)

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d) Wall Sit
(30 sec!25 sec!20 sec!15 sec)

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

possible]***

a) Sit Ups
b) Flutter Kicks
c) Crunches
d) Plank

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Tuesday
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***Dynamic Warm Up***

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

possible)

2) 6 Rounds
a) Push Up (10 reps)

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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 (25 reps)

b) Throw Downs (25 reps)
c) Crunches (25 reps)
d) Flutter Kicks (25 reps)

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Wednesday (Rest / Basketball Drills)
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Thursday
!
***Dynamic Warm Up***
!
1) Sprints (5 sprints : 1/2 court)

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2) 5 Rounds
!
a) Walking Lunge (100 feet)
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b) Lateral Lunge (10 reps/leg)
!
c) Squat (15 reps)
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d) Sprint (100 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)

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Friday
!
***Dynamic Warm Up***
!
1) Med Ball Slams (5 sets : 10 reps)
!

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 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)

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Disclaimer: Consult a physician and follow all safety

instructions. Every effort has been made to
accurately represent the potential of this training.
Results are not typical, and only represent players
who worked very hard. Of course, no guarantee can
be made for every single player.

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