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  • Rest Between Sets: 1 Min.: # Exercise Week 1 Week 2 Week 3 Week 4

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    Jesús Obed Douriet Leyva
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    This exercise program outlines a 4-week progression for 9 different exercises. Each week, the number of repetitions or duration of sets is increased for each exercise. For example, for ring runs the number of repetitions per set increases from 10 in week 1 to 25 in week 4. The program aims to gradually increase workload and challenge over its duration through adjusting repetitions and sets.

    Original Description:

    Ejercicios básicos para mejorar en el basquetbol.

    Original Title

    Basketball Basic Exercises

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    This exercise program outlines a 4-week progression for 9 different exercises. Each week, the number of repetitions or duration of sets is increased for each exercise. For example, for ring runs the number of repetitions per set increases from 10 in week 1 to 25 in week 4. The program aims to gradually increase workload and challenge over its duration through adjusting repetitions and sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    7 views1 page

    Rest Between Sets: 1 Min.: # Exercise Week 1 Week 2 Week 3 Week 4

    Uploaded by

    Jesús Obed Douriet Leyva
    This exercise program outlines a 4-week progression for 9 different exercises. Each week, the number of repetitions or duration of sets is increased for each exercise. For example, for ring runs the number of repetitions per set increases from 10 in week 1 to 25 in week 4. The program aims to gradually increase workload and challenge over its duration through adjusting repetitions and sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    # EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4

    1 Ring runs 3 sets of 10 reps 3 sets of 15 reps 4 sets of 20 reps 4 sets of 25 reps
    2 Defensive holds 3 sets of 30 seg 3 sets of 45 seg 4 sets of 60 seg 4 sets of 75 seg
    3 Ball burpees 3 sets of 5 reps 3 sets of 8 reps 4 sets of 12 reps 4 sets of 15 reps
    4 Finger push ups 3 sets of 5 reps 3 sets of 8 reps 4 sets of 12 reps 4 sets of 15 reps
    5 Jab steps 3 sets of 10 reps (@ side) 3 sets of 15 reps (@ side) 4 sets of 20 reps (@ side) 4 sets of 25 reps (@ side)
    6 Ball fakes 3 sets of 10 reps 3 sets of 15 reps 4 sets of 20 reps 4 sets of 25 reps
    7 Defensive switches 3 sets of 10 reps 3 sets of 15 reps 4 sets of 20 reps 4 sets of 25 reps
    8 Squad hops 3 sets of 5 reps 3 sets of 8 reps 4 sets of 12 reps 4 sets of 15 reps
    9 Toe jumps/ball shakes 3 sets of 30 seg 3 sets of 45 seg 4 sets of 60 seg 4 sets of 75 seg
    Rest between sets: 1 min.

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