Korian Padgett
Jhermi Hooten
Kecia Walker
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Mission
Philosophy
Athlete Profile
Needs Analysis (Injuries, Movement,
Physiological)
Relevant Tests
Macrocylce
Exercise Stretches
Mesocycle/Microcylce
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Our mission is to create a strength and
conditioning program that decreases the risk
of injuries and enhances physical
performance.
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Our philosophy is to provide a progressive
weight training program that will focus on:
 Injury prevention
 Improving performance
 Improving strength and power
 Improving speed and agility.
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Name: Joe Green
Sport: High School
Basketball
Sex: Male
Age: 18 years old
Height: 6’ 0’’
Weight: 185 lbs
Grade: Senior
Position: Point Guard
Training Background:
No weightlifting exp.
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Athlete has no previous injuries
Common injuries in basketball include ankle
injuries and knee injuries
Rehab/Prehab will include balance exercises
to help improve the stabilizing intrinsic
muscles of the ankles and knees
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Ankle Injuries
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Knee Injuries
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http://youtu.be/1JQKk
o6C42s
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Primary movements of a basketball guard
include:
 Dribbling
 Passing
 Shooting
 Jumping
 Running/sprinting
 Defensive stance (lateral movements)
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Primary joint movements are knee and hip
flexion/ extension, shoulder and elbow
flexion/extension
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All major muscle groups will be used with a
focus on core, legs, hips and shoulders
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http://youtu.be/5715vpwIlxw
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Phosphagen Energy System: Moderate
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Glycolytic Energy System: High
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Oxidative Energy System: Low
Phosphagen
Glycolytic
Oxidative
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Strength: High
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Power: High
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Hypertrophy: Low
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Endurance: Moderate
PRE TEST
POST TEST
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Vertical Jump 18in
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Vertical Jump 22 in
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Full court sprint 14 seconds
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Full court sprint 10 seconds
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1RM Squat 200
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1RM Squat 255
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1RM Bench Press 135
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1RM Bench Press 185
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May & June: Offseason
 Low sport specific training
 Low resistance training
 Learn proper lifting techniques
 Focus on and endurance early followed by
strength and power
 Core exercises
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July-October: Preseason
 Moderate sport specific training
 High resistance training
 Focus on power exercises to maximize power and
position specific movements
 Improve speed and agility
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November- March: In-Season
 High sport specific training
 Low to moderate resistance training
 Focus on maintenance of power and strength
gained in off-season and preseason
Annual Cycle
Mesocycle
Focus
Weightlifting
Sets x Reps x
%
Speed
Training
Conditioning
Agilities
S&C Time
May
Active Rest
1-2x/week
Teaching
technique
1x/week
1x/week
1x/week
2-3 hours
June
Endurance
2x/week
6x 15-20 @
50-60%
1x/week
1x/week
1x/week
4 hours
July
Strength
2-3x/week
3-5x 5-8 @
75-85%
1-2x/week
1-2x/week
1x/week
4 hours
August
Power
3x/week
3-5x 1-5 @
85-100%
2x/week
2x/week
2x/week
5 hours
September
Power
3x/week
3-4x 1-3 @
85-100%
2x/week
2-3x/week
2x/week
6 hours
October
Power
3x/week
2-3x 1-3 @
93%
2-3x/week
2-3x/week
2-3x/week
6 hours
Annual Cycle
Mesocycle
Focus
Weightlifting
Sets x Reps x
%
Speed
Training
Conditioning
Agilities
S&C Time
November
Strength/Po
wer
Maintenance
2x/week
3-5x @ 65%
2x/week
2x/week
0x/week
6 hours
December
Strength
2x/week
3x5 @ 65-85%
1x/week
2x/week
0x/week
4 hours
January
Strength
Maintenance
2x/week
3x5 @ 70%
1x/week
2x/week
0x/week
4 hours
February
Strength
Maintenance
2x/week
3x5 @ 7085%
1x/week
1x/week
0x/week
4 hours
March
Strength
Maintenance
2x/week
3x5 @ 65-85%
1x/week
1x/week
0x/week
4 hours
April
Month off
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WARM UP
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Arm Swings
Lunge Walk
Lunge with twist
Walking knee lift
COOL DOWN
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Wall stretch
Butterfly
Straddle
Side Quadriceps Stretch
Straight Arms Behind back
LUNGE AND TWIST
BUTTERFLY
Monday
Tuesday
Wednesday
Thursday
Friday
Week 1
Aerobic
Muscle
Endurance
Speed,
Agility,
Condition
Aerobic
Muscle
Endurance
Week 2
Muscle
Endurance
Aerobic
Speed,
Agility,
Condition
Muscle
Endurance
Aerobic
Week 3
Aerobic
Muscle
Endurance
Speed,
Agility,
Condition
Aerobic
Muscle
Endurance
Week 4
Muscle
Endurance
Aerobic
Speed,
Agility,
Condition
Muscle
Endurance
Aerobic
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Warm Up
 1 Mile run 7-8 min
 Backboard Touches 3 x 10 reps (rest 20 sec btwn set)
 Chair Drill 5 min (2min rest)
 Spot Conditioning 3 times (60 sec rest btwn set)
 Big Box 3 laps (2 min of rest btwn laps)
 Suicide 5 reps (1 min rest)
 Free Throw shooting 3 min
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Cool down
Monday
Tuesday
Wednesday
Thursday
Friday
Week 1
Full Body
Agility
Full Body
Agility
Full Body
Week 2
Upper Body
Agility
Lower Body
Agility
Upper Body
Week 3
Lower Body
Agility
Upper Body
Agility
Lower Body
Week 4
Full Body
Agility
Full Body
Agility
Full Body
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Warm-Up (Dynamic Stretching)
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Standing Calf Raise____________3x8@85%
Back Squat___________________3x8@85%
Leg Extension_________________3x8@85%
Stiff Leg Dead Lift_____________3x8@85%
Leg Curl_____________________3x8@85%
Abdominal Crunch____________4x25
Snatch_______________________2x10@85%
Cool Down (Static Stretching)
Monday
Tuesday
Wednesday
Thursday
Friday
Week 1
Legs/Back
Agility
Condition
Abs
Arms/Chest
Agility
Condition
Abs
Plyos
Full Body
Week 2
Legs/Back
Agility
Condition
Abs
Arms/Chest
Agility
Condition
Abs
Plyos
Full Body
Week 3
Legs/Back
Agility
Condition
Abs
Arms/Chest
Agility
Condition
Abs
Plyos
Full Body
Week 4
Legs/Back
Agility
Condition
Abs
Arms/Chest
Agility
Condition
Abs
Plyos
Full Body
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Warm Up
 Back Squats___________________
 Lat Pull Down_________________
 Good Mornings________________
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3 x 5 @ 85%
3 x 5 @ 85%
3 x 8 @ 50%
(Explosive movement)
Heel Raises (Machine)___________3 x 5 @ 85%
Hip Adduction_________________ 4 x 5 with Moderate
Resistance Band
Hip Abduction_________________ 4 x 5 with Moderate
Resistance Band
Bent Over Row_________________3 x 8 @ 50%
(Explosive movement)
Cool Down
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Mission
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Philosophy
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Player Development
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Why does it matter?