BULLDOG BASKETBALL – Spring 2009
Strength & Conditioning Program
Welcome to the Bulldog Strength & Conditioning program! This Spring program is an introductory phase to help prepare you for a more advanced Summer work out. This is a very basic program. We will introduce more advanced exercises and be much more aggressive with exercise intensity once you arrive on campus. We want you to learn the organization of the work out cards and our style of training. The work outs are basic, but you will still see great gain with hard work. We will become more specific to basketball once you learn the fundamentals.
We want you to strength train 4 days per week. Perform strength work outs Monday, Tuesday, Thursday and Friday. The focus of this training phase is to learn exercise technique, gain lean body mass and gain general strength. We are only going to implement our lifting program. We will start implementing our speed, agility, quickness and conditioning program over the summer.
LOOK THROUGH THE ENTIRE PACKET BEFORE STARTING THE TRAINING PROGRAM. Make sure you understand all components of the program before you begin. If you have any questions or concerns regarding the program, please contact Coach Burch as soon as possible. Be consistent and train hard!
Mike Burch
Head Strength & Conditioning Coach
515-271-2267
Training Calendar:
Mon Tue Wed Thu Fri Sat Sun
Lift Lift Off Lift Lift Off Off
LB Push LB Pull LB Push LB Pull
UB Pull UB Push UB Pull UB Push
Pre Work
General Warm Up – Perform any activity that will elevate and maintain your heart rate for 3-5 minutes. Examples include jogging or using any piece of cardiovascular equipment (bike, elliptical, etc.)
Dynamic Stretching – Perform 5 quick stretches for 5 reps each leg. Stretches can be lunge variations, marches or others pictured in the manual.
Specific Warm Up – Perform mobility, activation and prehab exercises listed to help prevent injury and prepare the body for the main work out.
Strength Training
Strength % Charts – Use these charts and your 1RM to calculate the weight for each exercise. Most exercises weights are projected from your power clean, back squat and bench press 1RMs. The weights listed for all auxiliary lifts are the MINIMUM weights you can use. You are encouraged to use as much weight as possible in good form. Adjust your maxes as needed.
Use your Back Squat 1RM to calculate weights for lower body strength exercises.
(front squat, lunges, step ups, Romanian deadlifts, etc.)
Use your Power Clean 1RM to calculate weights for total body power exercises.
(power pull, power snatch, push press, push jerk, etc.)
Use your Bench Press 1RM to calculate weights for upper body strength exercises.
(dumbbell and barbell presses, dumbbell and barbell rows, etc.)
If the Back Squat, Power Clean and Bench Press heavy sets are easy, increase your 1RM by 5-20 pounds the next week. ALWAYS MAINTAIN PERFECT FORM.
*If you do know what your max is for a lift, start with light weight and increase the weight for each set until you reach a point of muscular fatigue on the last set.
*If you complete all the reps for all sets, increase the weight the following week.
*If the reps decrease from the previous week, increase the weight.
*If the reps increase from the previous week, maintain the same weight unless you are sure you can complete all of the reps.
*Complete ALL REPS for ALL SETS. We need to maintain a high level of volume during this phase.
Exercise Order – Always perform the exercise in the order they are written.
Rest between sets – 120-240 sec rest between sets (foundational lifts)
60-120 sec rest between sets (auxiliary lifts)
Replacing Exercises – If you are unable to perform any of the exercises because of lack of equipment, injury or any other valid reason, simply replace that exercise with another exercise that works the same muscles with a similar movement pattern.
Flexibility Training – Short duration dynamic stretches should be performed before each of your strength training sessions. Longer static stretches will be performed after each work out. Hold each post work out stretch 45-60 sec. Do not neglect flexibility training. Not only will stretching help to prevent injuries and improve speed, many lifts are difficult to perform without adequate flexibility.
Nutrition – Consult the nutritional information in the back of the packet for guidelines on healthy eating habits. Include lean protein, complex carbohydrates, fruits and vegetables at each meal. Pay close attention to post work out nutrition. You need to eat as soon as possible after your strength training sessions.