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  • NCAA PG Off-Season Workout

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    Mike Allen
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    The document outlines a 4 day per week strength training program and 2 day per week speed, agility and conditioning program for a collegiate point guard during the off-season. On Mondays the workout focuses on lower body exercises like squats and deadlifts as well as upper body pressing and pulling moves. Tuesdays emphasize Olympic lifts, jumping and landing. Thursdays are similar to Mondays but with an emphasis on lower body exercises. Fridays target pushing, pulling and core exercises.

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    An off-season workout program for collegiate level guards

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    The document outlines a 4 day per week strength training program and 2 day per week speed, agility and conditioning program for a collegiate point guard during the off-season. On Mondays the workout focuses on lower body exercises like squats and deadlifts as well as upper body pressing and pulling moves. Tuesdays emphasize Olympic lifts, jumping and landing. Thursdays are similar to Mondays but with an emphasis on lower body exercises. Fridays target pushing, pulling and core exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    708 views1 page

    NCAA PG Off-Season Workout

    Uploaded by

    Mike Allen
    The document outlines a 4 day per week strength training program and 2 day per week speed, agility and conditioning program for a collegiate point guard during the off-season. On Mondays the workout focuses on lower body exercises like squats and deadlifts as well as upper body pressing and pulling moves. Tuesdays emphasize Olympic lifts, jumping and landing. Thursdays are similar to Mondays but with an emphasis on lower body exercises. Fridays target pushing, pulling and core exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    Collegiate Off-Season Point Guard Workout

    The off-season for college basketball players runs from April through August. Their program has some similarities to the high school program; however, the workouts are organized around four days of strength training and two days of speed, agility and conditioning work.

    Monday

    Back Squats: 3x6-10 at 80-90% Romanian Deadlifts: 3x6-10 Bench Press: 3x6-10 at 80-90% Bent-Over Rows: 3x6-10 Military Press: 3x6-10 Stick Drills: 1x3-5 Standing Sprints: 3-5x20 yards Start and Stops: 3-5x5 yard sprint, stop and sprint Shuffle, Turn and Sprint: 3-5x5 yards each direction

    Tuesday

    Hang Clean: 3x4-6 at 60-70% (above knees) Push Jerk: 3x4-6 at 60-70% Hang Clean Pulls: 3x4-6 at 60-70% Counter-Movement Jumps: 3x10 (stick landing)

    Thursday

    Front Squats: 3x4-8 at 60-70% Lunges: 3x12-15 each leg Good Mornings: 3x12-15 Reverse Hypers: 3x15-20 Calf Raises: 3x15-20 Standing Long Jumps: 3x10 Sprints: 1x20 yards, 1x40 yards, 1x60 yards, 1x100 yards, 1x60 yards, 1x40 yards, 1x20 yards (rest for 3 times longer than it takes to complete each sprint)

    Friday

    Dumbbell Bench Press: 3x12-15 Dips: 3xMax Pull-Ups: 3xMax Single-Arm Dumbbell Rows: 3x12-15 each arm Superset: Biceps Curls: 3x12-15 each + Triceps Extensions: 3x12-15 each Overhead Med Ball Throws: 3x10

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