This program is designed for off season training and should start a minimum of 2 months before the start of your season. It is very important to include warm ups and a cool down with this lifting program. It is also very important to include the running/conditioning program that will be performed on non-lifting days 3 days per week. I know basketball players don't like to get out there and run, but running out doors on the road or on a track will benefit you more than running on a treadmill.
THis program has been designed to get you in shape before your season begins and give you a distinct advantage over your team mates. There is only one off day that is scheduled in this program which is Sunday. Remember to rest on this off day.
Increase the weight for your first set of an exercise when you are able to perform the last set of a that exercise without a problem. After you you increase the weight you may not be able to reach the total for the final set. That's what is supposed to happen. You have to keep working hard to make your gains in the off season.
Once your season begins you have to maintain the gains you made. Move to the OSX Fitness In-Season program for women and you will be the baddest player on the court.
| Women's Basketball Off-Season Strength and Conditioning |
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Monday |
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Wednesday |
Friday |
Squat |
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Box Jumps |
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Bench Press |
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Incline Bench Press |
Bulgarian Squats (single leg squats) |
4 sets of 10 Reps |
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4 sets of 10 Reps |
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Lat Pull Down |
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Barbell Rows |
3 sets of 10 Reps |
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3 sets of 15 Reps |
Seated Shoulder Press |
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Pull-Ups |
Bench Dips |
3 sets of 12 Reps |
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Triceps Pushdown |
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Glute Ham Raises |
Side Shoulder Raises |
3 sets of 15 Reps |
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3 sets of 10 |
3 Sets of 10 |
Biceps Curls |
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Seated Dumbbell Presses |
Front Shoulder Raises |
3 sets of 12 Reps |
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4 sets of 12 |
3 sets of 12 Reps |
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One Arm Dumbbell Rows |
Barbell Shrugs |
3 sets of 10 Reps |
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3 sets of 10 |
3 sets of 12 Reps |
Reverse Hyper Extentions |
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Trip Robe Pull Downs |
Hammer Curls |
3 sets of 15 Reps |
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3 sets of 10 Reps |
3 sets of 12 Reps |
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Running/Conditioning |
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Tuesday |
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Wednesday |
Saturday |
Distance Running |
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Short Distance Running |
Distance Running |
40 Minute Run |
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30 Minute Run |
40 Minute Run |
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Short Sprint Work |
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Long Sprint Work |
Short Sprint Work |
20 yd's Sprints x 6 |
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20 yd's Sprints x 4 |
20 yd's Sprints x 6 |
30 yd's Sprints x 6 |
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50 yd's Sprints x 4 |
30 yd's Sprints x 6 |
40 yd's Sprints x 6 |
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60 yd's Sprints x 4 |
40 yd's Sprints x 6 |
50 yd's Sprints x 4 |
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80 yd's Sprints x 4 |
50 yd's Sprints x 4 |
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90 yd's Sprints x 2 |
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100 yd's Sprints x 2 |
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Abs |
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Crunches
2 sets of 50 |
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Bridges - Front - Left - Right and Back held for 90 seconds each. |
Full Sit Ups - 4 sets of 25 |
Legs Raises
3 sets of 25 |
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Incline Sit Ups - 2 sets of 25 |
Stick with this program because it works. If you choose to use it send us your comments and pictures so we can post them on OSXFitness.com.
Good Luck.
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