The Athlete Performancd Code

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Performance X Coaching X
Culture
Welcome to the
Athlete Performance Code
I truly believe this is the most comprehensive year round Athlete Performance SYSTEM out there. Why? Because I p
framework for long-term planning. You see, a lot of programs out there are framed as "8 week vertical jump" or "1
preseason." What happens after this, you just stop training? I believe if you want to reach your genetic maximum p
to train for the long game.
Furthermore, I wrote this to help reduce confusion in regards to optimal performance, decrease wasted time follow
programming, and improve training outcomes for the masses. I hope you enjoy this as much as did. I've worked alm
this project! Below, I want to breifly outline how to effectively use this year round program for your success and yo
highly reccomend you watch all the video modules and read the complete manual as well to gain a further underst
training princples used to formulate this system.

The Athlete Performance Code Objectives
All athletes are novices if they HAVE NEVER trained the right way or if they lack certain physical qualities NO MATTER the l
used this system with Pro, Collegiate, High School, and Youth Athletes. Obviously, regressions need to be made based on t
abiltiy, and anthropometrics of the athlete.
System Specifications:
If you look below on this excel sheet you will see the following tabs:
Key Points & Overview

RPE Calculator
General & Specific Warm Up Series
Phase 1: Acclimation Phase: 1 week
Getting used to training, building your base, working on technique, and working on training capacity
Phase 2: Testing: 1 Week
Get baseline numbers to work off of for your training program
Phase 3: Acceleration Accumulation: 3 Weeks

Getting strong, focus on unilateral training, correcting imbalances, working on developing force, acclimation to spe
basic conditioning
Phase 4: Power Intensification: 3 Weeks
Build upon the previous phase, we shift towards bi-lateral exercises, starting to sprint faster and jump higher
Phase 5: Absolute Realization: 3 Weeks
This is where all of your hard work will come to fruition! We will lower the volume for our strength work and expre
speed, power, and conditioning!
Phase 6: Testing 2: 1 Week

Let's see how much we improved here. Same tests, different results!
Further Specifications:
- Training Frequency: 3x/ Week
- Training Time: 60-75 minutes
Phase 5: Absolute Realization: 3 Weeks
This is where all of your hard work will come to fruition! We will lower the volume for our strength work and expre
speed, power, and conditioning!
Phase 6: Testing 2: 1 Week
Let's see how much we improved here. Same tests, different results!
Further Specifications:
- Training Frequency: 3x/ Week
- Training Time: 60-75 minutes
About the Author

Adam Menner
Head of Basketball Performance at Varsity House Gym
Bachelors degree is Exercise Science 3.8gpa graduated Magna Cum Laude

Minor in Business with a concentration in Business Management
Masters Certification in Business and Sports Law from Villanova University
NASM - Sports Performance Enhancement Certification
CSCS Certified
Over 10,000 hours on the gym floor in 2.5 years

Trained over 50 divisions 1, 2, and 3 Basketball players
Trains over 30 team sport athletes’ yearly
X
Code
EM out there. Why? Because I provide a
as "8 week vertical jump" or "10 week
reach your genetic maximum potential, you have
ce, decrease wasted time following suboptimal

as much as did. I've worked almost 2 years on
rogram for your success and your athletes. I
as well to gain a further understanding of the
hysical qualities NO MATTER the level of play. I have

sions need to be made based on the demographic,
training capacity
loping force, acclimation to speed and power,
nt faster and jump higher
or our strength work and express NEW leves of

or our strength work and express NEW leves of
House Gym
d Magna Cum Laude

ess Management
Villanova University
Certification
.5 years
ball players
arly
Key Points & Terminology
DISCLAIMRER: This is your guide to help navigate yourself through
OVERVIEW:
If you want to truly MAXIMIZE your genetic potential, every detail must be acco
basis in this system. We ensure a proper warm up, dynamic warm up, introduce
conditioning basketball protocols, and lastly, recovery breathing to help start th
One of the most important aspects of this program is the complete warm up se
TERMINOLOGY:
Percentage of 1RM: Based on Priliprens Chart, the objective of each percent
Rate of Perceived Exertion (RPE): As number value based on effort and associa
Minimum Effective Dose (MED): The minimum amount of volume to get the de
Maximum Recoverable Volume (MRV): This is the most amount of volume and
PROGRAM OUTLINES & GUIDELINES

You are going to train 3x a week on this template. Each day has a specific templ
As shown in the previous tab, there are 6 phases. Each phase builds upon the n
Day 1: This day is focused on Speed Development, Power, Main Upper Body Lift
Day 2: This Day is Focused on Vertical Power, Main Lower Body, and Special Stre
Day 3: This is Your Complete Athlete Performance Day. We are Focused on Spee
TESTING PARAMETERS
We Have Provided 5 seperate test to see how YOU STACK UP against other playe
Now, for testing, please see the FAQ sheet if you do not have access to any of th
The speed, power, and conditioning test are very straight forward. Just make su
However, the strength portion of the test. There is a complete bodyweight prog
If you have access to weights For example,
Day 1 Main Upper, you decide to select the Close Grip Bench. You will test thi
Day 2 Main Lower Body Lift, same protocol. You select the Box Squat, you will
RPE USAGE:
RPE is the best way to measure someone's intensity on a specific movement rem
labeled "Calculators" The RPE Table is laid out for you with specific instructions
NO RPE FOR SPEED & POWER

Under the category Horizontal Force, Vertical Force & Performance Day you will
will perform the standard performance test that are set for you.
NO RPE FOR SPEED & POWER
Under the category Horizontal Force, Vertical Force & Performance Day you will
will perform the standard performance test that are set for you.
I DO NOT like to use RPE for speed and power exercises because these moveme
Please follow the reps, sets, and guidelines mentioned.
RPE FOR STRENGTH MOVEMENTS

EXAMPLE
Lets say your 1RM Box Squat = 315
On Week 1, DAY 1. Lets take your Main Upper Lift.
It Says 1 Top Set of 5 @ RPE 7.
Back Off Work = 2x5 reps @ RPE 7
A Squat for 5 Reps is around 75% = 240 lbs.
Here is How You Sould Warm Up

Bar x10
135 x10 @ RPE 4 | 50% x 10
185x 5-8@ RPE 5 | 60% x 8
225 x 5 @ RPE 7.5-8 | 70% x 5
BUT 70% (225) felt like an 8 RPE. 70% should be an RPE 6-7 at the most.
You now have 2 Options:

Option A) Cut back to 225 @ RPE 7 (70%) and hit your MED (Minimum Effective
Option B) Go up to 240 @ RPE 8, but cut back your RPE to 6 for your 2x5 reps
Terminology
This is your guide to help navigate yourself through the entire program. Before you plug in numbers, look through the different
IMIZE your genetic potential, every detail must be accounted for. I believe I would be providing you a disservice if I did not give you ALL THE
ensure a proper warm up, dynamic warm up, introduce proper speed/jump technique, how to properly train for stength (so you don't get h
protocols, and lastly, recovery breathing to help start the recovery process. Below I am going to walk you through the key terms, program ou
nt aspects of this program is the complete warm up series in the Exercise Library Tab Below. This will set the foundation for all future impro
:
ed on Priliprens Chart, the objective of each percent
on (RPE): As number value based on effort and associated with a given percentage of your 1RM.
(MED): The minimum amount of volume to get the desired outcome/training effect for that training session. Based off of Priliprens Chart.
Volume (MRV): This is the most amount of volume and athlete can handle within a particular training session to recover and progress in th
LINES & GUIDELINES

a week on this template. Each day has a specific template that is laid out for you.
s tab, there are 6 phases. Each phase builds upon the next. However, every phase you are going to train 3x a week.
d on Speed Development, Power, Main Upper Body Lift, and Supplemental Exercises for Knee and Ankle Health.
d on Vertical Power, Main Lower Body, and Special Strength Exercises for the Low Back, Knee, and Ankle.
lete Athlete Performance Day. We are Focused on Speed, Power, Change of Direction. We then Perform our Bodyweight Strength Exercises
METERS
erate test to see how YOU STACK UP against other players in High School, College, and the NBA. Please See the Tab: TESTING COMPARISON
ee the FAQ sheet if you do not have access to any of the equipment listed below.
onditioning test are very straight forward. Just make sure you have someone time you for your sprint testing.
ortion of the test. There is a complete bodyweight program and weights (if you have access).
ghts For example,
decide to select the Close Grip Bench. You will test this lift and for your Main Upper Lift for all 12 Weeks you are going to perform the Cl
Lift, same protocol. You select the Box Squat, you will test the Box Squat in Week 4 & You will use it as your main lift for all 12 weeks.
easure someone's intensity on a specific movement remotely. Unless, I can see you performing the movement it will be very hard to gauge
e RPE Table is laid out for you with specific instructions on how to use it. However, this chart below gives a brief description on what the RP
POWER
zontal Force, Vertical Force & Performance Day you will have a drop down menu with different exercises. You will will stay with the exercise
d performance test that are set for you.
POWER
zontal Force, Vertical Force & Performance Day you will have a drop down menu with different exercises. You will will stay with the exercise
d performance test that are set for you.
for speed and power exercises because these movements should be MAX EFFORT all the time. In order to get fast and explosive your inten
ets, and guidelines mentioned.
OVEMENTS
quat = 315
ake your Main Upper Lift.
RPE 7.
s @ RPE 7
und 75% = 240 lbs.
Warm Up
10
x8
%x5
n 8 RPE. 70% should be an RPE 6-7 at the most.
:
5 @ RPE 7 (70%) and hit your MED (Minimum Effective Dose) – 2x5 reps @ 7
@ RPE 8, but cut back your RPE to 6 for your 2x5 reps
ug in numbers, look through the different tabs, and overwhelm yourself; please read this entire key.
g you a disservice if I did not give you ALL THE TOOLS needed to succeed. That is why we cover all of our
o properly train for stength (so you don't get hurt), special rehab exercises to protect your body, specific
o walk you through the key terms, program outlines, and guidelines for how to optimally use the program.
his will set the foundation for all future improvements that are VITAL to your success as a long-term athlete.
M.
training session. Based off of Priliprens Chart.
training session to recover and progress in the subsequent training session.
g to train 3x a week.
and Ankle Health.
and Ankle.
n Perform our Bodyweight Strength Exercises. Lastly, this is our HARDEST Conditioning Day
A. Please See the Tab: TESTING COMPARISON to get a full understanding.
r sprint testing.
all 12 Weeks you are going to perform the Close Grip Bench Press.
ill use it as your main lift for all 12 weeks.
g the movement it will be very hard to gauge how hard that movement was for you. On the tab below
elow gives a brief description on what the RPE chart is and how to use it for your personal success.
t exercises. You will will stay with the exercise you choose for each 4 week block. In week 4 of Testing, you
t exercises. You will will stay with the exercise you choose for each 4 week block. In week 4 of Testing, you
. In order to get fast and explosive your intent and output must always be high.
RPE Calculator For
Main Strength Movements
ESTIMATED ONE-REP MAX CALCULATOR
This calculator is to be used for your MAIN STRENGTH MOVEMENTS. If you see below, you can enter your 1-10 Rep Max
example, if you know you can bench 185 lbs for 3 reps and that is the MOST WEIGHT you can do. Enter 185 into the 3 reps un
From here, if you scroll down it will tell you what your projected 1 REP MAX is. Furthermore, as you scroll down it will tell yo
when performing the REPS, SETS, & RPE in the program. Remeber, everything is based on the RPE SCALE.
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
KNOWN 10 RPE
KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
Help
S. If you see below, you can enter your 1-10 Rep Max for a particular exercise. For
OST WEIGHT you can do. Enter 185 into the 3 reps under RPE 10.
MAX is. Furthermore, as you scroll down it will tell youwhat weight you are trying to get
erything is based on the RPE SCALE.
8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
NBA, College, and High School Baske
Testing Parameters
This is the most unique aspect of the program. We have worked
with thousands of athletes. As a result, we have recorded A LOT
of data! We have created a basic chart that will allow you to see
how you stack up again the competition! Strength
Bench Press
Maximum
Repitions
Minimums (
No Step Vertical
Elite High School Males 23-26 inches

Bench Weight = 115 lbs
Elite High School Females 13-16.5 inches

NCAA Males 21-28.5 inches

NCAA Females 17.5-20.5 inches
Pro Male Athletes 21-27 inches
Pro Female Athletes 16-19 inches

d High School Basketball Standardized Testing & Compariso
Strength Performance
No Step Vertical Approach Vertical 3/4 (25 yard) Sprint
Start from a staggered Start with both feet *after a proper
2 point stance.
Allowed 2 attempts together. Take 1 step warm up. Perform
back and jump. Allowed 3 25 Yard Sprints &
3 Attempts Take the average
Minimums (Least) Ave

Max Vertical (Approach J3/4 Court Sprint Bench Press (Max Reps) No Step Vertical
22.5-29 inches 3.4-3.91 seconds 0-6 reps 26.5 - 28.5 inches
15-18.5 inches 3.70 - 4.08 5- 9 reps 16-19 inches
27-30 inches 3.51 - 3.60 seconds 4-7 reps 24-27.5 inches
22-24.5 inches 3.80-4.00 seconds 9-11 reps 20.5-22.5 inches
24-29 inches 3.34-3.56 seconds 0-5 reps 27-34 inches
20-23 inches 3.70 - 4.08 seconds 9-12 reps 18.5 - 22 inches

ng & Comparisons
Conditioning* Bonus
Averages Maximums (B
Approach Jump 3/4 Court Sprint Bench Press (Max Reps) No Step Vertical
30-33.5inches 3.26-3.50 seconds 10-13 reps 30-33inches
28.5-39 inches 3.35-3.47 seconds 7-10 reps 28-33 inches
25-28 inches 3.66-3.79 seconds 12-17 reps 22.5-26 inches
23-26 inches 3.54 -3.85 seconds 15-20 reps 21-25 inches

Maximums (Best)
Approach Jump 3/4 Court Sprint Bench Press (Max Reps)
34-39 inches 3.06-3.23 24-28
22-24 inches 3.43-3.75 10-15 reps
31-40 inches 3.20-3.37 seconds 10-18 reps
28-32 inches 3.51-3.66 seconds 17 - 30 reps
37-43 inches 2.96 - 3.08 seconds 19-26 reps
28-34 inches 3.43 - 3.62 inches 20-26 reps

Complete Trai
Exercise
DAY 1 Warm Up Phase 1: Belly Breathing
EXERCISES EXERCISES
Ground - Standing - Moving - Dynamic After Every Workout, You Will Perform What We
Call Our 2 Minute Recovery Drill or Box
*Don't Skip This Process* Breathing
Set a Timer for 2 Minutes, Take Your Shoes Off,
This sets the foundation for good movement and Put Your Feet Up on a Wall.
patterns.
2 Minute Breathing Process:
- Inhale into nose, fill ribcage and belly with air
- Hold, and Exhale out of your mouth
- Try to get 5-10 breaths in the 2 minutes
- Take Your Resting Heart Rate: Hand on Neck or
Wrist 60 Beats Per Minute or Less
mplete Training Warm Up
Exercise Library
Phase 2: Ground Series Phase 3: Standing Series Phase 4: Sprin
EXERCISES EXERCISES Exer
90/90 Hip & Ankle x 5 each Narrow Stance Squat x 15 OH Marches x 5 yards
90/90 Hip Rocks x 5 each Overhead Reverse Lunge x 5 each Moving Marches (w/ arm d
Figure 4 Low Back x 5 each Cossack Lunge x 5 each A-Skips x 5 yards
Power Skips For Height x 10
Supine Glute Bridge x 5 each 2PT Hamstring x 10 each Power Skips For Distance x
Breathing Cat Cow x 10 Standing Hip Over x 5 each
2 Way Hip Flexor Series Standing Leg Circle x 10 Forwards/Backwards
Lying T-Spine Rotations Single Leg Ground Touches x 5 each
Breathing Lat Stretch Single RDL x 5 each
YWT + Yoga Push Up x 5 each
Phase 4: Sprint Prep Series
Exercises
H Marches x 5 yards
Moving Marches (w/ arm drives) x5 yards
-Skips x 5 yards
ower Skips For Height x 10 yards
ower Skips For Distance x 10 yards
W
DAY 1 A
R
D
MONDAY WE
Perform the Varsity Hoops Warm Up Prior to EVERY WORKOUT Perform the Varsity Hoops W
WEEK 1
PHASE ACCELERATION PHASE PHASE
NOTES: Take a Full 1-2 minutes between sets within each SERIES. Take a Full 1-2 Minutes Between NOTES: Take a Full 1-2 minutes between s
SERIES. Between SERIES.
SERIES 1: Run Capacity

Tempo Runs 3x50 yards SERIES 1: Vert Practice & Mechanics Prime
1a. Arms Drives 3x 5 reps
SERIES 2: Posture 1b. Full Drives 3x5 reps
2a. Broomstick OH Marches 3x10 yards 1c. Approach Drives 3x3 reps right and left
2b. 45 Degree Wall Holds 3x5 seconds right and left leg
SERIES 3: Sprints
SERIES 3: Pattern Sprint Warm Up
3a. 1/2 Kneeling Arm Drives x5 right and left Falling Starts
3b. Standing Arm & Leg Drives 3x5 each right and left 1x5 yards @ 50%
1x5yards @75%
SERIES 4: Push 1x5 yards @100%
4a. Power Skips for Height 1x15 yards
4b. Power Skips for Distance 1x 15 yards Falling Sprints 3x10 Yards* Coast Out
SERIES 5: Accelerations SERIES 4: Supplemental Jump

BASIC GPP SERIES
5. Falling Starts 4a. Paused Box Jumps 2x2 reps
BASIC GPP SERIES

2x5 yards @ 50% 2x5yards @75% 2x5 yards @100% 4b. Single Leg Speed Drops 2x2 reps each leg
4c. Lateral Bounders 2c2 reps each leg
SERIES 6: Supplemental Power
6a. Stationary Paused Jumps 3x3 reps SERIES 7: Strength Series
6b. Broad Jump 3 sets of 3 reps @ 50% 7a. Push Up (Kneeling or Regular) 3x10-15 rep
7b. Ground YTW 3x10 each
SERIES 7: Strength Series
7a. Push Up (Kneeling or Regular) 3x10-15 reps SERIES 8: Supplemental Strength
7b. Ground YTW 3x10 each 8a. Walking Lunge 3 x 10 Steps Each
8b. Single Glute Brudge 3x10 each
SERIES 8: Supplemental Strength 8c. Bodyweight Blank Hold 3x 30 seconds
8a. Walking Lunge 3 x 10 Steps Each
8b. Single Glute Brudge 3x10 each SERIES 9: Aerobic Conditioning
8c. Bodyweight Blank Hold 3x 30 seconds 12 min Low Impact Conditioning
SERIES 9: Aerobic Conditioning

SERIES 3: Sprints
1x5yards @75%

BASIC GPP SERIES
BASIC GPP SERIES

10 min Low Impact Conditioning
After Every Workout, You Will Perform What We Call Our 2 Minute Recovery Drill or Box High
After Impact
Every "Power
Workout, Endurance"
You Will Perform Wh
Breathing Breathing
Pick 1 Exercise (Stairs, Ski-Erg, Football
Set a Timer for 2 Minutes, Take Your Shoes Off, and Put Your Feet Up on a Wall. Set Field,
a Timer for 2 Minutes,
Basketball Court)Take
Try Your
to hitShoes
a
R R baseline of yards, stairs, meters etc in
e 2 Minute Breathing Process: E 2 Minute theBreathing
set time Process:
frame of work
c - Inhale into nose, fill ribcage and belly with air C - Inhale into nose, fill ribcage and belly wit
o - Hold, and Exhale out of your mouth O -W3:
Hold, and Exhale
5 Rounds out
of 10 of your mouth
seconds
v - Try to get 5-10 breaths in the 2 minutes V -W4:
Try to get 5-10 breaths
6 Rounds of 10 secondsin the 2 minutes
e - Take Your Resting Heart Rate: Hand on Neck or Wrist 60 Beats Per Minute or Less E -W5:
Take7 Your Resting Heart
Rounds of 15 seconds Rate: Hand on Ne
r R
y Y
IMPORTANT NOTES IMPORTANT NOTES
N N
O O
T T
E E
S S
DAY 2 DAY 3
WEDNESDAY FRIDAY
oops Warm Up Prior to EVERY WORKOUT Perform the Varsity Hoops Warm Up Prior to EVERY WORKOUT
WEEK 1 WEEK 1
ACCLIMATION PHASE PHASE ACClIMATION PHASE
tween sets within each SERIES. Take a Full 1-2 Minutes NOTES: Take a Full 1-2 minutes between sets within each SERIES. Take a Full 1-2 Minutes Betw
SERIES 1:
ics Primer 1a. 80/20 Hip Shift 3x5 switched
1b. 80/20 w/ 1 Step 3 sets of 1 step right and left
1c. 80/20 Right/Left 3x10 seconds timed
nd left
SERIES 2: Posture
2a. Falling Forward Single Leg Decelerations 3x2 reps each
2b. Falling Single Leg Cossack Deceleration 3x2 reps each
SERIES 3: Extensive Plyo's

3a. Single Leg Ankle pop 3x20each
3b. Reverse Toe Curl 3x20 reps
3c. Single Leg Calf Raise 3x20 reps
t
4a. Push Up (Kneeling or Regular) 3x10-15 reps
BASIC GPP SERIES
each leg
eg SERIES 5: Supplemental Strength
10-15 reps 5c. Bodyweight Blank Hold 3x 30 seconds

onds
SERIES 1:
nd left
SERIES 2: Posture

t
BASIC GPP SERIES

each leg

onds
6 1 6 3
ance" Weekly
orm What We Break
Call Our Progressions:
2 Minute Recovery Drill or Box Perform
*NONE thethis
After Every
or 4 exercises
Workout,
can be You back
doneWill
as Perform What We Call
a team competition DayOur 2 Minute
based Recovery
on stress Drill
levels, or Box
time, andBreat
fatig
ootball toSetback:
a Timer for 2 Minutes, Take Your Shoes Off, and Put Your Feet Up on a Wall.
ur
hitShoes
a Off,Week
and Put
3: Your
1 minFeet Up on a Wall.
Break 3a. Hip Supported Yoga Push
etc in R Up2 Minute Breathing Process:
Week 4: 1 min Break E 3b. Split Stance Gripless
k - Inhale into nose, fill ribcage and belly with air
belly with airWeek 5: 45 Sec Break C Facepull
uth O 3c. Band-Anti
- Try Rotation
to get 5-10 breaths in the 2 minutes
minutes V - Take Your Resting Heart Rate: Hand on Neck or Wrist 60 Beats Per Minute or Less
nd on Neck or Wrist 60 Beats Per Minute or Less E *Knee/Psoas Health
R 4a. Split Squat Lunge 3x30 secs
Y 4b. Heel Bridge 3x30 secs
4c. Standing Hip Flexor 3x15
seconds
IMPORTANT
4d. NOTES
Seated Single Leg Hip Flexor
3x15 seconds
N
O
T
E
S
WORKOUT
ASE
Minutes Between SERIES.

6
lme,
or Box
andBreathing
fatigue.
W
DAY 1 A
R
DAY 2
MONDAY WEDNESDAY
Perform the Warm Up Prior to EVERY WORKOUT Perform the Warm Up Prior to EV
EXERCISE TEMPLATE WEEK 2 EXERCISE TEMPLATE
TESTING PHASE
15 Yard Sprint Test NOTES STANDING VERTICAL JUMP NOTES
Sprint Warm Up 3x15 Yard Sprints with 1 min break between Vertical Jump Test (3 Attempts) at a
2-Step Vertical Jump Record Your N
Falling Starts
1x5 yards @ 50% Add Up All 3 Times and Divide by 3
TEST 1
*If you do not have access to
TEST 1
1x5yards @75%
1x5 yards @100% This is Your Sprint Average equipment to measure your vertical.
Skip this portion of the test. I do not
want you performing anything
harmful
Bench Press 1RM TEST APPROACH JUMP NOTES

Warm Up Protocol Perform 3 Attempts at the Record Your Nu
Bar x10 reps Approach
X8 reps @ RPE 6
X5 reps @ RPE 7 *Measure the
TEST 2
X3 reps @ RPE 8 jumps in inches
X1 rep @ RPE 8
X1 rep @ RPE 8
x1 rep @ RPE 8
MAX PULL UP TEST NOTES COOL DOWN/RECOVERY

Max Pull Up Test Record Your Numbers Here: Perform the Quick 6
Parameters MOBILIZE
Band Assisted OR Regular “The Quick 6 Fix”
Pull ups
1. T-Spine Extension x10 each
Warm Up Protocol 2. Prone Shoulder Rotations w/ Band
COOL DOWN
Perform 2-3 reps x10

Rest 2 minutes 3. Lying YTW x 10 each
TEST 2
Perform Max Reps until 4. Hand-walk Yoga Push Up x10

failure 5. 3-Way Hip Series
5a. Hip Flexor x10
5b. Adductor Dip x10
Parameters MOBILIZE
Pull ups
COOL DOWN
TEST 2

5a. Hip Flexor x10
5c. 3pt Hamstring Stretch x10
High Impact
Y2 DAY 3
ESDAY FRIDAY
or to EVERY WORKOUT Perform the Warm Up Prior to EVERY WORKOUT
WEEK 2 EXERCISE TEMPLATE WEEK 2
TESTING PHASE TESTING
NOTES
rd Your Numbers Here:
TEST 1
COOL DOWN ROUTINE

d Your Numbers Here: Pick 1 form of Cardio. Perform
5 minutes of steady state
COOL DOWN
work @ RPE 5
RECOVERY SERIES
Perform the Quick 6
MOBILIZE
“The Quick 6 Fix”

2. Prone Shoulder Rotations
w/ Band x10
RECOVERY
3. Lying YTW x 10 each

4. Hand-walk Yoga Push Up
x10
5. 3-Way Hip Series
5a. Hip Flexor x10
Perform the Quick 6
MOBILIZE

w/ Band x10
RECOVERY
x10
5. 3-Way Hip Series
5a. Hip Flexor x10
5c. 3pt Hamstring Stretch
Basketball Specific
W
DAY 1 A
R
D
MONDAY WE
WEEK 3 WEEK 4 WEEK 5 Week 3
PHASE ACCELERATION DEVELOPMENTAL PHASE A
NOTES: Take a Full 1-2 minutes NOTES: Take a Full 1-2 minutes NOTES: Take a Full 1-2 minutes NOTES: Take a Full 1-2 NOTES:
between sets within each between sets within each between sets within each minutes between sets within minutes
SERIES. Take a Full 1-2 Minutes SERIES. Take a Full 1-2 Minutes SERIES. Take a Full 1-2 Minutes each SERIES. Take a Full 1-2 within e
Between SERIES. Between SERIES. Between SERIES. Full 1-2
SERIES.
SERIES 1: Run Capacity SERIES 1: Run Capacity SERIES 1: Run Capacity
Temp Runs SERIES 1: Vert Practice & SERIES 1
Temp Runs Temp Runs Mechan
4 x 50 yards 6 x 50 yards 8 x 50 yards Mechanics Primer
1a. Arms Drives 3x 5 reps 1a. Arm
SERIES 2: Posture SERIES 2: Posture SERIES 2: Posture 1b. Full Drives 3x5 reps 1b. Full
2a. Broomstick OH Marches 2a. Broomstick OH Marches 2a. Broomstick OH Marches 1c. Approach Drives 3x3 reps 1c. Appr
3x10 yards 3x10 yards 4x10 yards right and left reps righ
2b. 45 Degree Wall Holds 3x5 2b. 45 Degree Wall Holds 3x10 2b. 45 Degree Wall Holds 4x12
seconds right and left leg seconds right and left leg SPRINT PREP SERIES SPRINT P
SPEED & POWER DEVELOPMENT
seconds right and left leg

(From Warm Up Tab) (From W
SERIES 3: Pattern SERIES 3: Pattern SERIES 3: Pattern
Power & Speed Development

3a. 1/2 Kneeling Arm Drives x5 3a. 1/2 Kneeling Arm Drives x5 3a. Stationary Arm Drive SERIES 3: Sprints
right and left SERIES 3
right and left Switches 3x5 Right and Left Sprint Warm Up Sprint W
3b. Standing Arm & Leg Drives 3b. Standing Arm & Leg Drives 3b. Alternating Marches 3x10 Falling Starts
3x5 each right and left Falling St
3x5 each right and left yards 1x5 yards @ 50% 1x5 yard
1x5yards @75% 1x5yards
SERIES 4: Push SERIES 4: Push SERIES 4: Push 1x5 yards @100%
4a. Power Skips for Height 1x15 1x5 yard
4a. Power Skips for Height 1x15 4a. Power Skips for Height 1x15
yards yards yards Falling Sprints 3x10 Yards* Coast
4b. Power Skips for Distance 1x Falling Sp
4b. Power Skips for Distance 1x 4b. Power Skips for Distance 1x Out Coast Ou
15 yards 15 yards 15 yards
SERIES 5: Accelerations SERIES 5: Accelerations SERIES 5: Accelerations
5. Falling Starts SERIES 4: Supplemental Jump SERIES 4
5. Falling Starts 5. Falling Starts 4a. Paused Box Jumps 2x2 reps
2x5 yards @ 50% 2x5yards 2x5 yards @ 50% 2x5yards 2x5 yards @ 50% 2x5yards Jump
@75% 2x5 yards @100% 4b. Single Leg Speed Drops 2x2 4a. Pause
@75% 2x5 yards @100% @75% 2x5 yards @100% reps each leg reps
SERIES 6: Supplemental Power 4c. Speed Drop into Lateral 4b. Single
SERIES 6: Supplemental Power SERIES 6: Supplemental Power Bounders 2c2 reps each leg
6a. Single Leg Drach Jumps 3x2 6a. Single Leg Drach Jumps 4x2 6a. Banded Single Leg Drach 3x2 reps
reps right and left Jumps 5x2 reps right and left 4c. Spee
reps right and left
6b. Single Leg MB Throw 3x2 6b. Single Leg MB Throw 5x2 Bounder
NOTES: Take a Full 1-2 minutes NOTES: Take a Full 1-2 minutes NOTES: Take a Full 1-2 minutes NOTES: Take a Full 1-2 NOTES:
between sets within each between sets within each between sets within each minutes between sets within minutes
SERIES. Take a Full 1-2 Minutes SERIES. Take a Full 1-2 Minutes SERIES. Take a Full 1-2 Minutes each SERIES. Take a Full 1-2 within e
Between SERIES. Between SERIES. Between SERIES. Full 1-2
SERIES.
SERIES 1: Run Capacity SERIES 1: Run Capacity SERIES 1: Run Capacity
Temp Runs SERIES 1: Vert Practice & SERIES 1
Temp Runs Temp Runs Mechan
4 x 50 yards 6 x 50 yards 8 x 50 yards Mechanics Primer
1a. Arms Drives 3x 5 reps 1a. Arm
SERIES 2: Posture SERIES 2: Posture SERIES 2: Posture 1b. Full Drives 3x5 reps 1b. Full
2a. Broomstick OH Marches 2a. Broomstick OH Marches 2a. Broomstick OH Marches 1c. Approach Drives 3x3 reps 1c. Appr
3x10 yards 3x10 yards 4x10 yards right and left reps righ
2b. 45 Degree Wall Holds 3x5 2b. 45 Degree Wall Holds 3x10 2b. 45 Degree Wall Holds 4x12
seconds right and left leg seconds right and left leg SPRINT PREP SERIES SPRINT P
seconds right and left leg

SERIES 3: Pattern SERIES 3: Pattern SERIES 3: Pattern

3a. 1/2 Kneeling Arm Drives x5 3a. 1/2 Kneeling Arm Drives x5 3a. Stationary Arm Drive SERIES 3: Sprints
right and left SERIES 3
right and left Switches 3x5 Right and Left Sprint Warm Up Sprint W
3b. Standing Arm & Leg Drives 3b. Standing Arm & Leg Drives 3b. Alternating Marches 3x10 Falling Starts
3x5 each right and left Falling St
3x5 each right and left yards 1x5 yards @ 50% 1x5 yard
1x5yards @75% 1x5yards
SERIES 4: Push SERIES 4: Push SERIES 4: Push 1x5 yards @100%
4a. Power Skips for Height 1x15 1x5 yard
4a. Power Skips for Height 1x15 4a. Power Skips for Height 1x15
yards yards yards Falling Sprints 3x10 Yards* Coast
4b. Power Skips for Distance 1x Falling Sp
4b. Power Skips for Distance 1x 4b. Power Skips for Distance 1x Out Coast Ou
15 yards 15 yards 15 yards
SERIES 5: Accelerations SERIES 5: Accelerations SERIES 5: Accelerations
5. Falling Starts SERIES 4: Supplemental Jump SERIES 4
5. Falling Starts 5. Falling Starts 4a. Paused Box Jumps 2x2 reps
2x5 yards @ 50% 2x5yards 2x5 yards @ 50% 2x5yards 2x5 yards @ 50% 2x5yards Jump
@75% 2x5 yards @100% 4b. Single Leg Speed Drops 2x2 4a. Pause
@75% 2x5 yards @100% @75% 2x5 yards @100% reps each leg reps
SERIES 6: Supplemental Power 4c. Speed Drop into Lateral 4b. Single
SERIES 6: Supplemental Power SERIES 6: Supplemental Power Bounders 2c2 reps each leg
6a. Single Leg Drach Jumps 3x2 6a. Banded Single Leg Drach 3x2 reps
6a. Single Leg Drach Jumps 4x2 4c. Spee
reps right and left reps right and left Jumps 5x2 reps right and left
6b. Single Leg MB Throw 3x2 6b. Single Leg MB Throw 5x2 Bounder
6b. Single Leg MB Throw 4x2
reps right and left reps right and left reps right and left
Main Upper Strength Series REPS SET RPE REPS SETS RPE REPS SET RPE Main Lower Strength Series REPS
Perform a 3 Second Paused 5 1 6 3 1 6 1 1 5 Perform a 3 Sec Single Leg 8
STRENGTH
Bench Press 5 2 7 3 2 7 1 2 6 Variation 8
STRENGTH
5 3 8 3 3 8 1 3 7 8
Rest 2-3 minutes between sets. Rest 2-3 minutes between
1 4 8
sets
Supplemental Strength Series REPS SET RPE REPS SETS RPE REPS SET RPE Supplemental Strength Series REPS
Performance the four exercises 10 1 7 12 1 7 15 1 8 Perform the four exercises as 10
as a circuit: 10 2 7 12 2 7 15 2 8 a circuit: 10
10 3 7 12 3 7 15 3 8 10
SUPPLEMENTAL STRENGTH
3a. Incline Chest Supported Row 3a. Trap Bar Deadlift (Light)
3b. Single Leg Glute Bridge 12 4 7 15 4 8 3b. Feet Elevated Single Arm
3c. 2-Way L-Sit Up Incline DB Press
3c. Single Arm Band or Cable Lat
*Knee/Psoas Health Pull Down
4a. Split Squat Lunge 3x30 secs 3d. MB Swiss Ball Rotations*
4b. Heel Bridge 3x30 secs clockwise and counter-clockwise
seconds
4d. Seated Single Leg Hip Flexor
3x15 seconds
Rebound Conditioning Interval Conditioning

Conditioning: AMRAP (As Many Weekly Progressions: High Impact "Power Endurance"
Rounds As Possible) Week 3: 10min AMRAP Pick 1 Exercise (Stairs, Ski-Erg, Football
Field, Basketball Court) Try to hit a
CONDITIONING
CONDITIONING
- Elptical Bike/AirDyne x 1min @ RPE 5 Week 4: 12min AMRAP
- Row, Ski Erg x1min @ RPE 5 Week 5: 15min AMRAP baseline of yards, stairs, meters etc in
the set time frame of work
- Jumpin Jacks x25 reps @ RPE 5
W3: 5 Rounds of 10 seconds
High Impact
Rounds As Possible) Week 3: 10min AMRAP Pick 1 Exercise (Stairs, Ski-Erg, Football
Week 4: 12min AMRAP Field, Basketball Court) Try to hit a
CONDITIONING
CONDITIONING
- Elptical Bike/AirDyne x 1min @ RPE 5
- Row, Ski Erg x1min @ RPE 5 Week 5: 15min AMRAP baseline of yards, stairs, meters etc in
the set time frame of work
- Jumpin Jacks x25 reps @ RPE 5
High Impact
After Every Workout, You Will Perform What We Call Our 2 Minute Recovery Drill or Box After Every Workout, You Will Perform Wh
Breathing Breathing
Set a Timer for 2 Minutes, Take Your Shoes Off, and Put Your Feet Up on a Wall. Set a Timer for 2 Minutes, Take Your Shoes
R R
e 2 Minute Breathing Process: E 2 Minute Breathing Process:
o - Hold, and Exhale out of your mouth O - Hold, and Exhale out of your mouth
v - Try to get 5-10 breaths in the 2 minutes V - Try to get 5-10 breaths in the 2 minutes
e - Take Your Resting Heart Rate: Hand on Neck or Wrist 60 Beats Per Minute or Less E - Take Your Resting Heart Rate: Hand on Ne
r R
y Y
N N
O O
T T
E E
S S
DAY 2 DAY 3
WEDNESDAY FRIDAY
WEEK 4 WEEK 5 WEEK 3 WEEK 4 WEEK
ACCELERATION DEVELOPMENTAL PHASE ACCELERATION DEVELOPMENTAL
NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 minutes NOTES: Take a Ful
minutes between sets minutes between sets minutes between sets within between sets within each SERIES. between sets with
within each SERIES. Take a within each SERIES. Take a each SERIES. Take a Full 1-2 Take a Full 1-2 Minutes Between SERIES. Take a Ful
Full 1-2 Minutes Between Full 1-2 Minutes Between Minutes Between SERIES. SERIES. Between SERIES.
SERIES. SERIES.
SERIES 1: Vert Practice & SERIES 1: Vert Practice & SERIES 1: SERIES 1: SERIES 1:
Mechanics Primer Mechanics Primer 1a. 80/20 Hip Shift 3x5 1a. 80/20 Hip Shift 3x5 switched 1a. 80/20 Hip Shift
1a. Arms Drives 3x 5 reps 1a. Arms Drives 3x 5 reps switched 1b. 80/20 w/ 1 Step 3 sets of 1 step 1b. 80/20 w/ 1 Step
1b. Full Drives 3x5 reps 1b. Full Drives 3x5 reps 1b. 80/20 w/ 1 Step 3 sets of 1 right and left step right and left
1c. Approach Drives 3x3 1c. Approach Drives 3x3 step right and left 1c. 80/20 Right/Left 3x12 seconds 1c. 80/20 Right/Left
reps right and left 1c. 80/20 Right/Left 3x10 timed timed
reps right and left seconds timed
SPRINT PREP SERIES SPRINT PREP SERIES SERIES 2: Posture SERIES 2: Posture
(From Warm Up Tab) SERIES 2: Posture 2a. Falling Forward Single Leg 2a. Falling Forward
(From Warm Up Tab) 2a. Falling Forward Single Leg Decelerations 3x2 reps each Decelerations 3x2 r
Decelerations 3x2 reps each 2b. Falling Single Leg Cossack
Change of Direction | Speed
2b. Falling Single Le

SERIES 3: Sprints SERIES 3: Sprints 2b. Falling Single Leg Cossack Deceleration 3x2 reps each Deceleration 3x2 re
Sprint Warm Up Sprint Warm Up Deceleration 3x2 reps each
Falling Starts Falling Starts SERIES 4: Single Leg Power Series SERIES 4: Single Le
1x5 yards @ 50% 1x5 yards @ 50% SERIES 4: Single Leg Power 3a. Single Leg Standing Vertical 3x2
1x5yards @75% Series
1x5yards @75% Series reps (land on two) 3a. Single Leg Stand
1x5 yards @100% 1x5 yards @100% 3a. Single Leg Standing Vertical 3b. Single Leg Split Squat into Athletic 3x2 reps (land on tw
3x2 reps (land on two) Stance 3x2 reps (land on two) 3b. Single Leg Split
Falling Sprints 4x10 Yards* Falling Sprints 5x10 Yards* 3b. Single Leg Split Squat into
Coast Out Athletic Stance 3x2
Coast Out Athletic Stance 3x2 reps (land SERIES 4: Extensive Plyo's two)
on two) 4a. Single Leg Ankle pop 3x20each
4b. Reverse Toe Curl 3x20 reps SERIES 4: Extensiv
SERIES 4: Supplemental SERIES 4: Supplemental SERIES 4: Extensive Plyo's 4c. Single Leg Calf Raise 3x20 reps 4a. Single Leg Ankle
Jump Jump 4a. Single Leg Ankle pop 4b. Reverse Toe Cur
4a. Paused Box Jumps 3x2 4a. Paused Box Jumps 4x2 3x20each 4c. Single Leg Calf R
reps reps 4b. Reverse Toe Curl 3x20 reps
4b. Single Leg Speed Drops 4b. Single Leg Speed Drops 4c. Single Leg Calf Raise 3x20
3x2 reps 4x2 reps reps
4c. Speed Drop into Lateral 4c. Speed Drop into Lateral
Bounders 3x2 reps each leg Bounders 4x2 reps each leg
SERIES. SERIES.
Mechanics Primer Mechanics Primer 1a. 80/20 Hip Shift 3x5 1a. 80/20 Hip Shift 3x5 switched 1a. 80/20 Hip Shift
1a. Arms Drives 3x 5 reps 1a. Arms Drives 3x 5 reps switched 1b. 80/20 w/ 1 Step 3 sets of 1 step 1b. 80/20 w/ 1 Step
1b. Full Drives 3x5 reps 1b. Full Drives 3x5 reps 1b. 80/20 w/ 1 Step 3 sets of 1 right and left step right and left
1c. Approach Drives 3x3 1c. Approach Drives 3x3 step right and left 1c. 80/20 Right/Left 3x12 seconds 1c. 80/20 Right/Left
reps right and left 1c. 80/20 Right/Left 3x10 timed timed
reps right and left seconds timed
SPRINT PREP SERIES SERIES 2: Posture SERIES 2: Posture
SPRINT PREP SERIES SERIES 2: Posture 2a. Falling Forward Single Leg
(From Warm Up Tab) 2a. Falling Forward
(From Warm Up Tab) 2a. Falling Forward Single Leg Decelerations 3x2 reps each Decelerations 3x2 r
Decelerations 3x2 reps each 2b. Falling Single Leg Cossack

2b. Falling Single Le
SERIES 3: Sprints SERIES 3: Sprints 2b. Falling Single Leg Cossack Deceleration 3x2 reps each Deceleration 3x2 re
Sprint Warm Up Sprint Warm Up Deceleration 3x2 reps each
Falling Starts Falling Starts SERIES 4: Single Leg Power Series SERIES 4: Single Le
1x5 yards @ 50% 1x5 yards @ 50% SERIES 4: Single Leg Power 3a. Single Leg Standing Vertical 3x2
1x5yards @75% Series
1x5yards @75% Series reps (land on two) 3a. Single Leg Stand
1x5 yards @100% 1x5 yards @100% 3a. Single Leg Standing Vertical 3b. Single Leg Split Squat into Athletic 3x2 reps (land on tw
3x2 reps (land on two) Stance 3x2 reps (land on two) 3b. Single Leg Split
Falling Sprints 4x10 Yards* Falling Sprints 5x10 Yards* 3b. Single Leg Split Squat into
Coast Out Athletic Stance 3x2
Coast Out Athletic Stance 3x2 reps (land SERIES 4: Extensive Plyo's two)
on two) 4a. Single Leg Ankle pop 3x20each
4b. Reverse Toe Curl 3x20 reps SERIES 4: Extensiv
SERIES 4: Supplemental SERIES 4: Supplemental SERIES 4: Extensive Plyo's 4c. Single Leg Calf Raise 3x20 reps 4a. Single Leg Ankle
Jump Jump 4a. Single Leg Ankle pop 4b. Reverse Toe Cur
4a. Paused Box Jumps 3x2 4a. Paused Box Jumps 4x2 3x20each 4c. Single Leg Calf R
reps reps 4b. Reverse Toe Curl 3x20 reps
4b. Single Leg Speed Drops 4b. Single Leg Speed Drops 4c. Single Leg Calf Raise 3x20
3x2 reps 4x2 reps reps
4c. Speed Drop into Lateral 4c. Speed Drop into Lateral
Bounders 3x2 reps each leg Bounders 4x2 reps each leg
SET RPE REPS SET RPE REPS SET RPE OHP Variations | PC Variations REPS SET RPE REPS SET RPE REPS
1 6 5 1 6 3 1 5 Perform the following as a 5 1 6 5 1 6 3
2 7 5 2 7 3 2 6 superset. 5 2 7 5 2 7 3
STRENGTH
3 8 5 2 8 3 3 7 5 3 8 5 3 8 3
3 4 8 2a. Bodyweight Single Leg 3
Bulgarian Off Bench
2b. Kneeling DB Clean & Press
SET RPE REPS SET RPE REPS SET RPE Volume Upper (Timed Work) REPS SET RPE REPS SET RPE REPS
1 6 8 1 6 6 1 5 Perform the 4 exercises back 10 1 6 12 1 6 15
2 7 8 2 7 6 2 6 to back: 10 2 7 12 2 7 15
3 8 8 3 8 6 3 7 3a. Hip Supported Yoga Push 10 3 8 12 3 8 15
6 4 8 Up 4 9 15
3b. Split Stance Gripless
Facepull
3c. Band-Anti Rotation
*Knee/Psoas Health
4a. Split Squat Lunge 3x30 secs
4b. Heel Bridge 3x30 secs
seconds
4d. Seated Single Leg Hip Flexor
3x15 seconds
Basketball Developmental Conditioning

ance" Weekly Break Progressions: *NONE or this can be done as a team competition Day based on stress levels, time, and fatig
ootball
hit a Week 3: 1 min Break
CONDITIONING
etc in Week 4: 1 min Break

k
Week 5: 45 Sec Break
Basketball Specific
ootball
hit a Week 3: 1 min Break
CONDITIONING
etc in Week 4: 1 min Break
k
Basketball Specific
orm What We Call Our 2 Minute Recovery Drill or Box After Every Workout, You Will Perform What We Call Our 2 Minute Recovery Drill or Box Breat
Set a Timer for 2 Minutes, Take Your Shoes Off, and Put Your Feet Up on a Wall.
ur Shoes Off, and Put Your Feet Up on a Wall.
R 2 Minute Breathing Process:
E - Inhale into nose, fill ribcage and belly with air
belly with air C - Hold, and Exhale out of your mouth
uth O - Try to get 5-10 breaths in the 2 minutes
nd on Neck or Wrist 60 Beats Per Minute or Less E
R
Y
IMPORTANT NOTES
N
O
T
E
S
WORKOUT
WEEK 5
OPMENTAL
ES: Take a Full 1-2 minutes

ween sets within each
ES. Take a Full 1-2 Minutes
ween SERIES.
ES 1:
0/20 Hip Shift 3x5 switched
0/20 w/ 1 Step 3 sets of 1
right and left
0/20 Right/Left 3x15 seconds
d
ES 2: Posture
alling Forward Single Leg
lerations 3x2 reps each
alling Single Leg Cossack
leration 3x2 reps each
ES 4: Single Leg Power

es
ngle Leg Standing Vertical
eps (land on two)
ingle Leg Split Squat into
tic Stance 3x2 reps (land on
ES 4: Extensive Plyo's
ngle Leg Ankle pop 4x20each
everse Toe Curl 4x20 reps
ngle Leg Calf Raise 4x20 reps
ween SERIES.
ES 1:
0/20 Hip Shift 3x5 switched
0/20 w/ 1 Step 3 sets of 1
right and left
0/20 Right/Left 3x15 seconds
d
ES 2: Posture
alling Forward Single Leg
lerations 3x2 reps each
alling Single Leg Cossack
leration 3x2 reps each

es
ngle Leg Standing Vertical
eps (land on two)
ingle Leg Split Squat into
tic Stance 3x2 reps (land on
ES 4: Extensive Plyo's
ngle Leg Ankle pop 4x20each
everse Toe Curl 4x20 reps
ngle Leg Calf Raise 4x20 reps
SET RPE
1 6
2 7
3 8
4 9
SET RPE
1 6
2 7
3 8
4 9
me, and fatigue.

l or Box Breathing
W
DAY 1 A
R
D
MONDAY WE
WEEK 6 WEEK 7 WEEK 8 WEEK 6
PHASE POWER INTENSIFICATION PHASE
NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 NOTES:
minutes between sets minutes between sets within minutes between sets within minutes between sets within minutes
within each SERIES. Take a each SERIES. Take a Full 1-2 each SERIES. Take a Full 1-2 each SERIES. Take a Full 1-2 within e
Full 1-2 Minutes Between Minutes Between SERIES. Minutes Between SERIES. Minutes Between SERIES. Full 1-2
SERIES. SERIES.
SERIES 1: Run Capacity SERIES 1: Run Capacity Temp Runs SERIES 1: Vert Practice & SERIES 1
Temp Runs Temp Runs 10 x 50 yards Mechanics Primer Mechan
6 x 50 yards 8 x 50 yards 1a. Arms Drives 1a. Arms
SERIES 2: Posture 1b. Full Drives 1b. Full D
SERIES 2: Posture SERIES 2: Posture 2a. Banded in Place 1c. Approach Drives 1c. Appro
2a. Banded in Place 2a. Banded in Place Accelerations 3x15 seconds
Accelerations 3x10 seconds Accelerations 3x12 seconds Sprint Prep Series Sprint Pr
SERIES 3: Pattern (From Warm Up Tab) (From W

SERIES 3: Pattern SERIES 3: Pattern 3a. A Skips 3x10 yards
3a. A Skips 2x10 yards 3a. A Skips 3x10 yards 3b. B Skips 3x10 yards SERIES 2: Main Sprints SERIES 2:
3b. B Skips 2x10 yards 3b. B Skips 3x10 yards 50%,75%,100% x 5 yards 50%,75%
SERIES 4: Push
SERIES 4: Push SERIES 4: Push 4a. Single Leg ISO BB Holds 3x5 2. Regular 2pt Sprints 1x10 yards 2. Regula
4a. Power Steps 3x2 Each Leg 4a. Power Steps 3x2 Each Leg seconds Each Leg 1x15 yards 2x20 yards yards 1x1
4b. SIngle Leg Drives 3x2 Each 4b. SIngle Box Drives 3x2 Each 4b. SIngle KB Swings 3x5 each False step sprints 2x15 yards 2x25 yard
Leg Leg False step
SERIES 5: Accelerations SERIES 5: Accelerations SERIES 3: Supplemental Jump
SERIES 5: Accelerations 3a. Band Resisted Penultimate SERIES 3:
50%,75%,100% x 5 yards 50%,75%,100% x 5 yards 50%,75%,100% x 5 yards
5. Regular 2pt Sprints 4x10 5. Regular 2pt Sprints 5x10 yards Jumps w/ Hurdles 3x2 Jumps 3a. Band
5. Regular 2pt Sprints 6x10 R/L Leg Penultim
yards SERIES 6: Supplemental yards
SERIES 6: Supplemental Power Hurdles 3
SERIES 6: Supplemental 3b. Speed Drop + Lateral Push
Power 6a. Weighted DB Box Jump 3x2 Power 3x2each 3b. Spee
6a. Weighted DB Box Jump @ RPE 8-9 6a. Weighted DB Box Jump 3x2
3x2 @ rep 7-8 6b. Single Leg Broad Jump 3x2e 3x2each
6b. Single Leg Bounder into Box 3c. Acceleration Jump Starts
6b. Single Leg Broad Jump Jump 3x2 Right & Left 3x2 each Right & Left
3x2e 3c. Acce
3x2 each
minutes
within each SERIES. Take a each SERIES. Take a Full 1-2 each SERIES. Take a Full 1-2 each SERIES. Take a Full 1-2 within e
Full 1-2 Minutes Between Minutes Between SERIES. Minutes Between SERIES. Minutes Between SERIES. Full 1-2
SERIES. SERIES.
SERIES 1: Run Capacity SERIES 1: Run Capacity Temp Runs SERIES 1: Vert Practice & SERIES 1
Temp Runs Temp Runs 10 x 50 yards Mechanics Primer Mechan
6 x 50 yards 8 x 50 yards 1a. Arms Drives 1a. Arms
SERIES 2: Posture 1b. Full Drives 1b. Full D
SERIES 2: Posture SERIES 2: Posture 2a. Banded in Place 1c. Approach Drives 1c. Appro
2a. Banded in Place 2a. Banded in Place Accelerations 3x15 seconds
Accelerations 3x10 seconds Accelerations 3x12 seconds Sprint Prep Series Sprint Pr
SERIES 3: Pattern (From Warm Up Tab) (From W

SERIES 3: Pattern SERIES 3: Pattern 3a. A Skips 3x10 yards
3a. A Skips 2x10 yards 3a. A Skips 3x10 yards 3b. B Skips 3x10 yards SERIES 2: Main Sprints SERIES 2:
3b. B Skips 2x10 yards 3b. B Skips 3x10 yards 50%,75%,100% x 5 yards 50%,75%
SERIES 4: Push
SERIES 4: Push SERIES 4: Push 4a. Single Leg ISO BB Holds 3x5 2. Regular 2pt Sprints 1x10 yards 2. Regula
4a. Power Steps 3x2 Each Leg 4a. Power Steps 3x2 Each Leg seconds Each Leg 1x15 yards 2x20 yards yards 1x1
4b. SIngle Leg Drives 3x2 Each 4b. SIngle Box Drives 3x2 Each 4b. SIngle KB Swings 3x5 each False step sprints 2x15 yards 2x25 yard
Leg Leg False step
SERIES 5: Accelerations SERIES 5: Accelerations SERIES 3: Supplemental Jump
SERIES 5: Accelerations 3a. Band Resisted Penultimate SERIES 3:
50%,75%,100% x 5 yards 50%,75%,100% x 5 yards 50%,75%,100% x 5 yards
5. Regular 2pt Sprints 4x10 5. Regular 2pt Sprints 5x10 yards Jumps w/ Hurdles 3x2 Jumps 3a. Band
5. Regular 2pt Sprints 6x10 R/L Leg Penultim
yards SERIES 6: Supplemental yards
SERIES 6: Supplemental Power Hurdles 3
SERIES 6: Supplemental 3b. Speed Drop + Lateral Push
Power 6a. Weighted DB Box Jump 3x2 Power 3x2each 3b. Spee
6a. Weighted DB Box Jump @ RPE 8-9 6a. Weighted DB Box Jump 3x2 3x2each
3x2 @ rep 7-8 6b. Single Leg Broad Jump 3x2e 6b. Single Leg Bounder into Box 3c. Acceleration Jump Starts
6b. Single Leg Broad Jump Jump 3x2 Right & Left 3x2 each Right & Left 3c. Acce
3x2e
3x2 each
Perform a 3 Second "Lowering" 5 1 6 3 1 6 1 1 5 Perform an Elevated 3 Sec 8
Bench Press 5 2 7 3 2 7 1 2 6 "Lowering" Trap Bar Deadlift 8
STRENGTH
STRENGTH
5 3 8 3 3 8 1 3 7 8
sets
Perform a 3 Second "Lowering" Perform an Elevated 3 Sec
STRENGTH Bench Press "Lowering" Trap Bar Deadlift
STRENGTH
1 4 8
sets
10 3 7 12 3 7 15 3 8 10
3a. Single Arm DB Row 3a. Single Leg DB or BB RDL
3b. Barbell Hip Thrust 12 4 7 15 4 8 to 16 in box or inside rack
3c. 45 Degree Back Extension 3b. Regular DB Press
3c. Single Arm Band or Cable Lat
*Special Exercises Pull Down
4a. KOT Lunge 3x5 each
4b. Weighted Ankle Curl 3x10e
4c. Weighted Deep Calf Raise
3x10

Pick 1 Exercise (Stairs, Ski-Erg, Football Field,
CONDITIONING
CONDITIONING
Rounds As Possible) Week 6: 12min AMRAP Basketball Court) Try to hit a baseline of yards,
Pick a new set of low impact exercises Week 7: 15min AMRAP stairs, meters etc in the set time frame of work
and perform a set amount od Week 8: 20min AMRAP
time/distance @ RPE 5 for the amount W6: 5 Rounds of 20 seconds
of time to the right. W7: 6 Rounds of 20 seconds
High Impact
of time to the right. W7: 6 Rounds of 20 seconds
After Every Workout, You Will Perform What We Call Our 2 Minute Recovery Drill or Box Breathing After Every Workout, You Will Perform What W
Set a Timer for 2 Minutes, Take Your Shoes Off, and Put Your Feet Up on a Wall. Set a Timer for 2 Minutes, Take Your Shoes Off
E 2 Minute Breathing Process: R
- Inhale into nose, fill ribcage and belly with air - Inhale into nose, fill ribcage and belly with ai
C E
O - Hold, and Exhale out of your mouth C - Hold, and Exhale out of your mouth
V - Try to get 5-10 breaths in the 2 minutes O - Try to get 5-10 breaths in the 2 minutes
E - Take Your Resting Heart Rate: Hand on Neck or Wrist 60 Beats Per Minute or Less V - Take Your Resting Heart Rate: Hand on Neck
R E
Y R
Y
N N
O O
T T
E E
S S
DAY 2 DAY 3
WEDNESDAY FRIDAY
POWER INTENSIFICATION PHASE POWER INTENSIFICATION
SERIES. SERIES.
Mechanics Primer Mechanics Primer 1a. 80/20 Hip Shift 1a. 80/20 Hip Shift 1a. 80/20 Hip Shift
1a. Arms Drives 1b. 80/20 w/ 1 Step 1b. 80/20 w/ 1 Step 1b. 80/20 w/ 1 Step
1a. Arms Drives 1c. 80/20 Right/Left 1c. 80/20 Right/Left
1b. Full Drives 1b. Full Drives 1c. 80/20 Right/Left
1c. Approach Drives 1c. Approach Drives
SERIES 2: Declerations SERIES 2: Declerations SERIES 2: Declerati
Sprint Prep Series Sprint Prep Series 2a. Rolling Hip Shift w/ Ball 3x5 2a. Rolling Hip Shift w/ Ball 3x5 each 2a. Rolling Hip Shift
(From Warm Up Tab) (From Warm Up Tab) each 2b. Power Step w/ Deceleration 3x2 each
2b. Power Step w/ R/L 2b. Power Step w/
SERIES 2: Main Sprints Deceleration 3x2 R/L 3x2 R/L

50%,75%,100% x 5 yards SERIES 2: Main Sprints SERIES 3: Decelerations 2
50%,75%,100% x 5 yards SERIES 3: Decelerations 2 3a. 3 Step Deceleration x3 sets SERIES 3: Decelerati
2. Regular 2pt Sprints 1x10 3a. 3 Step Deceleration x3 sets 3b. 4 Step Deceleration x3 sets 3a. 3 Step Decelera
yards 1x15 yards 1x20 yards 2. Regular 2pt Sprints 1x10 3b. 4 Step Deceleration x3 sets 3b. 4 Step Decelera
2x25 yards yards 1x15 yards 1x20 yards SERIES 4: Single Leg Power Series
False step sprints 2x15 yards 3x25 yards SERIES 4: Single Leg Power 3a. Speed Drop to 1 Foot Jump 3x2 SERIES 4: Single Le
Series each Series
SERIES 3: Supplemental Jump SERIES 3: Supplemental Jump 3a. Speed Drop to 1 Foot Jump 3b. 2PT COD Cone Drill w. Cone Touch 3a. 2PT COD Cone D
3a. Banded Resisted 3a. Band Asisted Penultimate 3x2 each Touch 3 sets x 3 rep
Penultimate Jumps w/ Jumps w/ Hurdles 3x2 Jumps 3b. 2PT COD Cone Drill
Hurdles 3x2 Jumps R/L Leg R/L Leg 3b. 10 Yard Sprint w
decleration x3 sets
3b. Speed Drop + Lateral Push 3b. Single Leg Bounders 3x5
3x2each each Right & Left
3c. Acceleration Jump Starts

3x2 each Right & Left
minutes between sets
SERIES. SERIES.
Mechanics Primer Mechanics Primer 1a. 80/20 Hip Shift 1a. 80/20 Hip Shift 1a. 80/20 Hip Shift
1a. Arms Drives 1b. 80/20 w/ 1 Step 1b. 80/20 w/ 1 Step 1b. 80/20 w/ 1 Step
1a. Arms Drives
1b. Full Drives 1b. Full Drives 1c. 80/20 Right/Left 1c. 80/20 Right/Left 1c. 80/20 Right/Left
1c. Approach Drives 1c. Approach Drives
SERIES 2: Declerations SERIES 2: Declerations SERIES 2: Declerati
Sprint Prep Series Sprint Prep Series 2a. Rolling Hip Shift w/ Ball 3x5 2a. Rolling Hip Shift w/ Ball 3x5 each 2a. Rolling Hip Shift
(From Warm Up Tab) (From Warm Up Tab) each 2b. Power Step w/ Deceleration 3x2 each
2b. Power Step w/ R/L 2b. Power Step w/

SERIES 2: Main Sprints Deceleration 3x2 R/L 3x2 R/L
50%,75%,100% x 5 yards SERIES 2: Main Sprints SERIES 3: Decelerations 2
50%,75%,100% x 5 yards SERIES 3: Decelerations 2 3a. 3 Step Deceleration x3 sets SERIES 3: Decelerati
2. Regular 2pt Sprints 1x10 3a. 3 Step Deceleration x3 sets 3b. 4 Step Deceleration x3 sets 3a. 3 Step Decelera
yards 1x15 yards 1x20 yards 2. Regular 2pt Sprints 1x10 3b. 4 Step Deceleration x3 sets 3b. 4 Step Decelera
2x25 yards yards 1x15 yards 1x20 yards SERIES 4: Single Leg Power Series
False step sprints 2x15 yards 3x25 yards SERIES 4: Single Leg Power 3a. Speed Drop to 1 Foot Jump 3x2 SERIES 4: Single Le
Series each Series
SERIES 3: Supplemental Jump SERIES 3: Supplemental Jump 3a. Speed Drop to 1 Foot Jump 3b. 2PT COD Cone Drill w. Cone Touch 3a. 2PT COD Cone D
3a. Banded Resisted 3a. Band Asisted Penultimate 3x2 each Touch 3 sets x 3 rep
Penultimate Jumps w/ Jumps w/ Hurdles 3x2 Jumps 3b. 2PT COD Cone Drill
Hurdles 3x2 Jumps R/L Leg R/L Leg 3b. 10 Yard Sprint w
decleration x3 sets
3b. Speed Drop + Lateral Push 3b. Single Leg Bounders 3x5
3x2each each Right & Left
3c. Acceleration Jump Starts

3x2 each Right & Left
2 7 5 2 7 3 2 6 superset. 5 2 7 5 2 7 3
STRENGTH
3 8 5 2 8 3 3 7 5 3 8 5 3 8 3
2a. DB or BB Reverse Lunge to
10-12 in pad
2b. Single Arm Cable Press
Perform the following as a
superset.
STRENGTH
3 4 8 2a. DB or BB Reverse Lunge to 3
10-12 in pad
2b. Single Arm Cable Press
2 7 8 2 7 6 2 6 to back: 10 2 7 12 2 7 15
3 8 8 3 8 6 3 7 10 3 8 12 3 8 15
6 4 8 3a. Weighted Neutral Grip DB 4 9 15
Push Up (Kneeling or Regular)
3b. Cable Facepull

ce" Weekly Break Progressions: *NONE or this can be done as a team competition Day based on stress levels, ti
ll Field,
CONDITIONING
of yards, fatigue.
of work Week 6: 1 min Break
Week 7: 1 min Break
Basketball Specific
m What We Call Our 2 Minute Recovery Drill or Box Breathing After Every Workout, You Will Perform What We Call Our 2 Minute Recovery Drill or Box Breathing
Shoes Off, and Put Your Feet Up on a Wall. Set a Timer for 2 Minutes, Take Your Shoes Off, and Put Your Feet Up on a Wall.

ly with air - Inhale into nose, fill ribcage and belly with air
E
C - Hold, and Exhale out of your mouth
utes O - Try to get 5-10 breaths in the 2 minutes
on Neck or Wrist 60 Beats Per Minute or Less V - Take Your Resting Heart Rate: Hand on Neck or Wrist 60 Beats Per Minute or Less
E
R
Y
IMPORTANT NOTES
N
O
T
E
S
WORKOUT
WEEK 8
ATION

ween SERIES.
ES 1:
0/20 Hip Shift
0/20 w/ 1 Step
0/20 Right/Left
ES 2: Declerations
olling Hip Shift w/ Ball 3x5
Power Step w/ Deceleration

R/L
ES 3: Decelerations 2
Step Deceleration x3 sets

es
PT COD Cone Drill w. Cone
h 3 sets x 3 reps each way
0 Yard Sprint with full

ration x3 sets
ween SERIES.
ES 1:
0/20 Hip Shift
0/20 w/ 1 Step
0/20 Right/Left
ES 2: Declerations
olling Hip Shift w/ Ball 3x5
Power Step w/ Deceleration

R/L
ES 3: Decelerations 2

es
PT COD Cone Drill w. Cone
h 3 sets x 3 reps each way
0 Yard Sprint with full
ration x3 sets
SET RPE
1 6
2 7
3 8
4 9
SET RPE
1 6
2 7
3 8
4 9
ess levels, time, and

Breathing
W
DAY 1 A
R
D
MONDAY WE
WEEK 9 WEEK 10 WEEK 11 WEEK 9
PHASE ABSOLUTE REALIZATION PHASE
NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 minutes NOTES: Take a Full 1-2 NOTES:
minutes between sets minutes between sets within between sets within each minutes between sets within minutes
within each SERIES. Take a each SERIES. Take a Full 1-2 SERIES. Take a Full 1-2 Minutes each SERIES. Take a Full 1-2 within e
Full 1-2 Minutes Between Minutes Between SERIES. Between SERIES. Minutes Between SERIES. Full 1-2
SERIES. SERIES.
SERIES 1: Vert Practice & SERIES 1

SERIES 1: Run Capacity SERIES 1: Run Capacity Mechanics Primer Mechan
8min Low Impact 10min Low Impact 1a. Arms Drives 1a. Arms
Conditioning Conditioning 1b. Full Drives 1b. Full D

1c. Approach Drives 1c. Appro

SERIES 2: Sprint Prep Series SERIES 2: Sprint Prep Series
Sprint Prep Series Sprint Pr
SERIES 3: Push SERIES 3: Push
3a. Single Leg ISO BB Holds 3a. Single Leg ISO BB Holds 3x5 SERIES 3:
3x5 seconds Each Leg seconds Each Leg SERIES 3: Main Sprints
2PT Warm Up Sprints 2PT Warm
3b. SIngle KB Swings 3x5 each 3b. SIngle KB Swings 3x5 each 50%,75%
50%,75%,100% x 5 yards
SERIES 5: Accelerations SERIES 5: Accelerations Flying 10 Yards x 1 Flying 10
50%,75%,100% x 5 yards 50%,75%,100% x 5 yards Flying 15 Yard Sprint x1 Flying 15
5.Timed Regular 2pt Sprints 5. Timed Regular 2pt Sprints Flying 20 Yard Sprint x1 Flying 20
5x10 yards 6x10 yards
SERIES 4: Supplemental Jump SERIES 4:
SERIES 6: Supplemental SERIES 6: Supplemental Power 4a. Reactive Hurdle Jumps 3x5 4a. Reacti
Power 6a. Depth Jump to Box 3x2 reps reps 3x5 reps
6a. Depth Jump to Box 3x2 6b. Max Effort Penultimate 4b. Band Reactive Single Leg 4b. Band
reps Jumps to Boc 3x2 Right & Left Jumps Out of Rack 3x 3 reps Jumps Ou
6b. Max Effort Penultimate Leg each leg each leg
Jumps to Boc 3x2 Right & Left
Leg
NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 minutes NOTES: Take a Full 1-2 NOTES:
minutes between sets minutes between sets within between sets within each minutes between sets within minutes
within each SERIES. Take a each SERIES. Take a Full 1-2 SERIES. Take a Full 1-2 Minutes each SERIES. Take a Full 1-2 within e
Full 1-2 Minutes Between Minutes Between SERIES. Between SERIES. Minutes Between SERIES. Full 1-2
SERIES. SERIES.
SERIES 1: Vert Practice & SERIES 1

SERIES 1: Run Capacity SERIES 1: Run Capacity Mechanics Primer Mechan
8min Low Impact 10min Low Impact 1a. Arms Drives 1a. Arms
Conditioning Conditioning 1b. Full Drives 1b. Full D

1c. Approach Drives 1c. Appro

SERIES 2: Sprint Prep Series SERIES 2: Sprint Prep Series
Sprint Prep Series Sprint Pr
SERIES 3: Push SERIES 3: Push
3a. Single Leg ISO BB Holds 3a. Single Leg ISO BB Holds 3x5 SERIES 3:
3x5 seconds Each Leg seconds Each Leg SERIES 3: Main Sprints
2PT Warm Up Sprints 2PT Warm
3b. SIngle KB Swings 3x5 each 3b. SIngle KB Swings 3x5 each 50%,75%
50%,75%,100% x 5 yards
SERIES 5: Accelerations SERIES 5: Accelerations Flying 10 Yards x 1 Flying 10
50%,75%,100% x 5 yards 50%,75%,100% x 5 yards Flying 15 Yard Sprint x1 Flying 15
5.Timed Regular 2pt Sprints 5. Timed Regular 2pt Sprints Flying 20 Yard Sprint x1 Flying 20
5x10 yards 6x10 yards
SERIES 4: Supplemental Jump SERIES 4:
SERIES 6: Supplemental SERIES 6: Supplemental Power 4a. Reactive Hurdle Jumps 3x5 4a. Reacti
Power 6a. Depth Jump to Box 3x2 reps reps 3x5 reps
6a. Depth Jump to Box 3x2 6b. Max Effort Penultimate 4b. Band Reactive Single Leg 4b. Band
reps Jumps to Boc 3x2 Right & Left Jumps Out of Rack 3x 3 reps Jumps Ou
6b. Max Effort Penultimate Leg each leg each leg
Jumps to Boc 3x2 Right & Left
Leg
Perform a Regular Bench Press 5 1 6 3 1 6 1 1 5 Perform an 18-20 in Regular 8
STRENGTH
5 2 7 3 2 7 1 2 6 Trap Bar Deadlift 8
STRENGTH
Rest 2-3 minutes between sets. 5 3 8 3 3 8 1 3 7 8
Rest 2-3 minutes between
sets
Perform a Regular Bench Press Perform an 18-20 in Regular
STRENGTH Trap Bar Deadlift
STRENGTH
Rest 2-3 minutes between sets.
1 4 8 Rest 2-3 minutes between
sets
10 3 7 12 3 7 15 3 8 10
3a. Bent Over BB Row 3a. Single or Regular Partial
3b. Single Back Extension 12 4 7 15 4 8 (Above the knee) RDL Out of
Rack
*Special Exercises 3b. Perform an Incline DB Bench
4a. BB Reverse Step Up 3x5 Press
4b. GHR or Nordic Curl 3x8-10
4c. Weighted Reverse Ankle Curl
3x10-15

Week 9: 16min AMRAP Pick 1 Exercise (Stairs, Ski-Erg, Football Field,
Rounds As Possible)
CONDITIONING
CONDITIONING
Basketball Court) Try to hit a baseline of
Pick a new set of low impact exercises and Week 10: 22 min AMRAP yards, stairs, meters etc in the set time frame
perform a set amount od time/distance @ RPE Week 11: NONE of work
5 for the amount of time to the right.
W11: NONE
High Impact
After Every Workout, You Will Perform What We Call Our 2 Minute Recovery Drill or Box Breathing After Every Workout, You Will Perform What W
Set a Timer for 2 Minutes, Take Your Shoes Off, and Put Your Feet Up on a Wall. Set a Timer for 2 Minutes, Take Your Shoes Off
2 Minute Breathing Process: 2 Minute Breathing Process:
R - Inhale into nose, fill ribcage and belly with air R - Inhale into nose, fill ribcage and belly with ai
E - Hold, and Exhale out of your mouth E - Hold, and Exhale out of your mouth
C C
O - Try to get 5-10 breaths in the 2 minutes O - Try to get 5-10 breaths in the 2 minutes
V - Take Your Resting Heart Rate: Hand on Neck or Wrist 60 Beats Per Minute or Less V - Take Your Resting Heart Rate: Hand on Neck
E E
R R
Y Y
N N
O O
T T
E E
S S
DAY 2 DAY 3
WEDNESDAY FRIDAY
ABSOLUTE REALIZATION PHASE ABSOLUTE REALIZATION
NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 minutes
minutes between sets minutes between sets within between sets within each SERIES.
within each SERIES. Take a each SERIES. Take a Full 1-2 Take a Full 1-2 Minutes Between
Full 1-2 Minutes Between Minutes Between SERIES. SERIES.
SERIES.
SERIES 1: Vert Practice &

Mechanics Primer SERIES 1: SERIES 1:
1a. Arms Drives 1a. 80/20 Hip Shift 1a. 80/20 Hip Shift
1b. Full Drives 1b. 80/20 w/ 1 Step 1b. 80/20 w/ 1 Step
1c. Approach Drives 1c. 80/20 Right/Left 1c. 80/20 Right/Left
Sprint Prep Series SERIES 2: Declerations SERIES 2: Declerations

(From Warm Up Tab) 2a. 3 Way Decleration Series x 3 2a. 3 Way Decleration Series x 3 sets of
sets of 1 rep left - center - right 1 rep left - center - right
SERIES 3: Main Sprints
2PT Warm Up Sprints 2b. 2PT COD Cone Drill w. Cone 2b. 2PT COD Cone Drill w. Cone Touch 3
50%,75%,100% x 5 yards Touch 3x 2 right and left sets of 2 reps right and left
Flying 10 Yards x 1
Flying 15 Yard Sprint x1 SERIES 3: LIVE Drills SERIES 3: LIVE Drills
Flying 20 Yard Sprint x1 3a. Partner Shadow Drills 3x10 3a. Partner Shadow Drills 3x10 seconds
seconds 3b. Freestyle "Juke Drill" 3x10 seconds
SERIES 4: Supplemental Jump 3b. Freestyle "Juke Drill" 3x10
4a. Reactive Hurdle Jumps seconds
3x5 reps
4b. Band Reactive Single Leg
Jumps Out of Rack 3x3 reps
each leg
NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 NOTES: Take a Full 1-2 minutes
minutes between sets minutes between sets within between sets within each SERIES.
within each SERIES. Take a each SERIES. Take a Full 1-2 Take a Full 1-2 Minutes Between
Full 1-2 Minutes Between Minutes Between SERIES. SERIES.
SERIES.
SERIES 1: Vert Practice &

Mechanics Primer SERIES 1: SERIES 1:
1a. Arms Drives 1a. 80/20 Hip Shift 1a. 80/20 Hip Shift
1b. Full Drives 1b. 80/20 w/ 1 Step 1b. 80/20 w/ 1 Step
1c. Approach Drives 1c. 80/20 Right/Left 1c. 80/20 Right/Left

Sprint Prep Series SERIES 2: Declerations SERIES 2: Declerations
(From Warm Up Tab) 2a. 3 Way Decleration Series x 3 2a. 3 Way Decleration Series x 3 sets of
sets of 1 rep left - center - right 1 rep left - center - right
SERIES 3: Main Sprints
2PT Warm Up Sprints 2b. 2PT COD Cone Drill w. Cone 2b. 2PT COD Cone Drill w. Cone Touch 3
50%,75%,100% x 5 yards Touch 3x 2 right and left sets of 2 reps right and left
Flying 10 Yards x 1
Flying 15 Yard Sprint x1 SERIES 3: LIVE Drills SERIES 3: LIVE Drills
Flying 20 Yard Sprint x1 3a. Partner Shadow Drills 3x10 3a. Partner Shadow Drills 3x10 seconds
seconds 3b. Freestyle "Juke Drill" 3x10 seconds
SERIES 4: Supplemental Jump 3b. Freestyle "Juke Drill" 3x10
4a. Reactive Hurdle Jumps seconds
3x5 reps
4b. Band Reactive Single Leg
Jumps Out of Rack 3x3 reps
each leg
2 7 5 2 7 3 2 6 superset. 5 2 7 5 2 7 3
STRENGTH
3 8 5 2 8 3 3 7 2a. Perform a Split Squat DB 5 3 8 5 3 8 3

Lunge @ 20 inch Pad
2b. Split Stance Barbell Strict
Press
Perform the following as a
superset.
STRENGTH
2a. Perform a Split Squat DB
3 4 8 Lunge @ 20 inch Pad 3
2b. Split Stance Barbell Strict
Press
2 7 8 2 7 6 2 6 to back: 10 2 7 12 2 7 15
3 8 8 3 8 6 3 7 10 3 8 12 3 8 15
3a. Single Arm Off-Set MB
ACCESSORY
6 4 8 4 9 15
Push Up (Kneeling or Regular)
3b. Single Arm Cable Row

e" Weekly Break Progressions: *NONE or this can be done as a team competition Day based on stress levels, ti
all Field,
fatigue.
CONDITIONING
line of
me frame Week 9: 1 min Break
Week 10: 45 sec Break
Basketball Specific
m What We Call Our 2 Minute Recovery Drill or Box Breathing After Every Workout, You Will Perform What We Call Our 2 Minute Recovery Drill or Box Breathing
Shoes Off, and Put Your Feet Up on a Wall. Set a Timer for 2 Minutes, Take Your Shoes Off, and Put Your Feet Up on a Wall.
2 Minute Breathing Process:

ly with air R - Inhale into nose, fill ribcage and belly with air
E - Hold, and Exhale out of your mouth
C - Try to get 5-10 breaths in the 2 minutes
utes O
on Neck or Wrist 60 Beats Per Minute or Less V - Take Your Resting Heart Rate: Hand on Neck or Wrist 60 Beats Per Minute or Less
E
R
Y
IMPORTANT NOTES
N
O
T
E
S
WORKOUT
WEEK 11
ATION
SET RPE
1 6
2 7
3 8
4 9
SET RPE
1 6
2 7
3 8
4 9
ess levels, time, and

Breathing
W
DAY 1 A
R
D
MONDAY WE
WEEK 1
PHASE ACCELERATION PHASE PHASE

SERIES 3: Sprints
1x5yards @75%

BASIC GPP SERIES
BASIC GPP SERIES


SERIES 3: Sprints
1x5yards @75%

BASIC GPP SERIES
BASIC GPP SERIES

After Every Workout, You Will Perform What We Call Our 2 Minute Recovery Drill or Box High
After Impact
Every "Power
Workout, Endurance"
You Will Perform Wh
Breathing Breathing
Pick 1 Exercise (Stairs, Ski-Erg, Football
Set a Timer for 2 Minutes, Take Your Shoes Off, and Put Your Feet Up on a Wall. Set Field,
a Timer for 2 Minutes,
Basketball Court)Take
Try Your
to hitShoes
a
R R baseline of yards, stairs, meters etc in
e 2 Minute Breathing Process: E 2 Minute theBreathing
set time Process:
frame of work
o - Hold, and Exhale out of your mouth O -W3:
Hold, and Exhale
5 Rounds out
of 10 of your mouth
seconds
v - Try to get 5-10 breaths in the 2 minutes V -W4:
Try to get 5-10 breaths
6 Rounds of 10 secondsin the 2 minutes
e - Take Your Resting Heart Rate: Hand on Neck or Wrist 60 Beats Per Minute or Less E -W5:
Take7 Your Resting Heart
Rounds of 15 seconds Rate: Hand on Ne
r R
y Y
N N
O O
T T
E E
S S
DAY 2 DAY 3
WEDNESDAY FRIDAY
WEEK 1 WEEK 1
ACCLIMATION PHASE PHASE ACClIMATION PHASE
SERIES 1:
nd left
SERIES 2: Posture

t
BASIC GPP SERIES
each leg

onds
SERIES 1:
nd left
SERIES 2: Posture

t
BASIC GPP SERIES

each leg

onds
6 1 6 3
ance" Weekly
orm What We Break
Call Our Progressions:
2 Minute Recovery Drill or Box Perform
*NONE thethis
After Every
or 4 exercises
Workout,
can be You back
doneWill
as Perform What We Call
a team competition DayOur 2 Minute
based Recovery
on stress Drill
levels, or Box
time, andBreat
fatig
ootball toSetback:
a Timer for 2 Minutes, Take Your Shoes Off, and Put Your Feet Up on a Wall.
ur
hitShoes
a Off,Week
and Put
3: Your
1 minFeet Up on a Wall.
Break 3a. Hip Supported Yoga Push
etc in R Up2 Minute Breathing Process:
Week 4: 1 min Break E 3b. Split Stance Gripless
k - Inhale into nose, fill ribcage and belly with air
belly with airWeek 5: 45 Sec Break C Facepull
uth O 3c. Band-Anti
- Try Rotation
to get 5-10 breaths in the 2 minutes
nd on Neck or Wrist 60 Beats Per Minute or Less E *Knee/Psoas Health
R 4a. Split Squat Lunge 3x30 secs
Y 4b. Heel Bridge 3x30 secs
seconds
IMPORTANT
4d. NOTES
Seated Single Leg Hip Flexor
3x15 seconds
N
O
T
E
S
WORKOUT
ASE

6
lme,
or Box
andBreathing
fatigue.
W
DAY 1 A
R
DAY 2
MONDAY WEDNESDAY
Perform the Warm Up Prior to EVERY WORKOUT Perform the Warm Up Prior to EV
EXERCISE TEMPLATE WEEK 2 EXERCISE TEMPLATE
TESTING PHASE
15 Yard Sprint Test NOTES STANDING VERTICAL JUMP NOTES
Sprint Warm Up 3x15 Yard Sprints with 1 min break between Vertical Jump Test (3 Attempts) at a
2-Step Vertical Jump Record Your N
Falling Starts
1x5 yards @ 50% Add Up All 3 Times and Divide by 3
TEST 1
*If you do not have access to
TEST 1
1x5yards @75%
1x5 yards @100% This is Your Sprint Average equipment to measure your vertical.
Skip this portion of the test. I do not
want you performing anything
harmful
Bench Press 1RM TEST APPROACH JUMP NOTES

Warm Up Protocol Perform 3 Attempts at the Record Your N
Bar x10 reps Approach
X8 reps @ RPE 6
X5 reps @ RPE 7 *Measure the
TEST 2
X3 reps @ RPE 8 jumps in inches
X1 rep @ RPE 8
X1 rep @ RPE 8
x1 rep @ RPE 8
MAX PULL UP TEST NOTES COOL DOWN/RECOVERY

Parameters MOBILIZE
Pull ups
COOL DOWN

TEST 2

5a. Hip Flexor x10
Parameters MOBILIZE
Pull ups
COOL DOWN
TEST 2

5a. Hip Flexor x10
5c. 3pt Hamstring Stretch x10
High Impact
Y2 DAY 3
ESDAY FRIDAY
or to EVERY WORKOUT Perform the Warm Up Prior to EVERY WORKOUT
WEEK 2 EXERCISE TEMPLATE WEEK 2
TESTING PHASE TESTING
NOTES
rd Your Numbers Here:
TEST 1
COOL DOWN ROUTINE

d Your Numbers Here: Pick 1 form of Cardio. Perform
5 minutes of steady state
COOL DOWN
work @ RPE 5
RECOVERY SERIES
Perform the Quick 6
MOBILIZE

w/ Band x10
RECOVERY

x10
5. 3-Way Hip Series
5a. Hip Flexor x10
Perform the Quick 6
MOBILIZE

w/ Band x10
RECOVERY
x10
5. 3-Way Hip Series
5a. Hip Flexor x10
5c. 3pt Hamstring Stretch
Basketball Specific
Main Upper Movements Main Lower Movements
Horizontal Push Barbell Back Squat
Barbell Bench Barbell Front Squat
Barbell CGBP Safety Bar Back Squat
Barbell IC Bench Cambar Bar Back Squat
Barbell Floor Press Barbell Back Squat w/ Bands
Football Bar Barbell Back Squat w/ Chains
Axel/Fat Bar Barbell Front Squat w/ Bands
Barbell w/ Chains Barbell Front Squat w/ Chains
Barbell w/ Bands Barbell Box Squat
Barbell CGPB w/ Bands Barbell Front Box Squat
Barbell CGPB w/ Chains Safety Bar Box Squat
Barbell Floor Press w/ Chains Cambar Bar Box Squat
Football Bar w/ Bands Zercher Squat
Football Bar w/ Chains Zercher Box Squat
Axel Bar w/ Chains Barbel Box Squat w/ Chains
Axel Bar w/ Bands Barbell Box Squat w/ Bands
Pin Bench Safety Bar Squat w/ Bands
4in Board Press Saftery Bar Squat w/ Chains
3in Board Press Safety Bar Box Squat w/ Bands
2in Board press Safety Bar Box Squat w/ Chains
Sling Shot Bench Cambar Bar box Squat w/ Chains
Pause Bench Cambar Bar Box Squat w/ Bands
Safety Bar Supported Lunge
Vertical Push Safety Bar Supported lunge w/ Chains
Barbell Strict Press Safety Bar Supported lunge w/ Bands
Axel Strict Press Zercher Squat w/ Bands
Seated BB Strict Press Zercher Squat w/ Chains
Barbell Jerk Zercher Box Squat w/ Chains
Barbell Push Press KB Goblet Squat
Axel Push Press KB Eccentric Goblet Squat
Axel Jerk KB Iso-Metric Box Squat
Log Clean & Press KB Box Squat
Log Clean & Press Away Barbell Conventional Deadlift
Barbell Z-Press Barbell Sumo Deadlift
Pin Press Axel Bar Conventional Deadlift
Paused OHP Axel Sumo Deadlift
Paused BB Jerk Barbell Con. Deadlift w Chains
Paused BB Push Press Barbell Con. Deadlift w Bands
Banded BB Strict Press Sumo Deadlift w/ Bands
Banded Axel Strict Press Sumo Deadlift w/ Chains
Banded BB Jerk Press Conventional Block Pull
Banded BB Push Press Sumo Block Pull
Chains BB Strict Press Barbell Con. Stiff Lef Deadlift
Chain BB Push Press Barbell Sumo Stiff Leg Deadlift
Chains BB Jerk Press Hex Bar Deadlift
Log Pin Press Sumo Deficit Deadlift
Viking Press Paused Conv. Deadlift
Paused Sumo Deadlift
Barbell Romanian Deadlift
BB Goodmorning
Safety Bar Goodmorning
Cambar Bar Goodmorning
BB Goodmorning to Pins
Safety Bar Goodmorning to Pins
Cambar Bar Goodmorning to Pins
Supplemental Push Movements Supplemental SL Lower Movements
DB Flat Bench Barbell Reverse Lunge
DB IC Bench Barbell Front Rack Reverse Lunge
DB Decline Bench Safety Bar Reverse Lunge
Barbell High IC Press Safety Bar Split Lunge
DB Floor Press DB Reverse Lunge
SA DB Flat Bench DB Split Stance Lunge
SA DB IC Bench Single Leg Bulgarian
SA DB Floor Press Banded SL Bulgarian
DB Bench w/ Bands Chain SL Bulgarian
DB IC Bench w/ Bands KB Reverse Lunge
DB Flat Bench 1 1/2 Reps BW 3-Way Lunge
DB IC Bench 1 1/2 Reps Barbell Step Up
Eccentric DB Bench Safety Bar Step Up
Iso-Metric DB Bench DB Step Up
SA DB Strict Press Deficit Lunge w/ Bar, BW, DB
SA DB Jerk Press KB Swing
SA DB Push Press Banded KB Swing
DB Clean & Press SL DB RDL
DB Lap & Press SL KB RDL
Seated DB Z-Press DB RDL
Alternating DB Press KB RDL
SA Landmine Press Chain Walking Lunge
DB Walking Lunge
Barbell Walking Lunge
Banded Leg Curls
SL Banded Leg Curls
Swiss Ball Hamstring Curls
Push Up Variations Banded Goodmorning
Regular Push Up Barbell Goodmorning
Eccentric Push Up Ham Slide Curls
Iso-Metric Push Up SL BB RDL
Chain Push Up 1-Arm KB Lateral Lunge
Banded Push Up Off-Set KB Squat
Barbell Push Up Off-Set KB Reverse Lunge
DB Push Ups BB Glute Bridge
Barbell Eccentric Push Up BB Hip Thrust
Barbell Iso-Metric Push Up
Barbell Banded Push Up
Barbell Chain Push Up
Barbell Chain Eccentric Push Up
Barbell Chain Iso-Metric Push Up
Fat Gripz BB Push Up
Off-Set (SA) Push Up
Off-Set (SA) Chain Push Up
Off-Set (SA) Banded Push Up
MB Off-Set Push Up
MB Off-Set Chain Push Up
MB Off-Set Banded Push Up
Tri-Phasic Push Up Series
Off-Set Shoulder Touch Push Up
Yoga Push Up
Handwalk Yoga Push Up
Handwalk Push Up
Modified Push up
Modified Push Up w/ Chains
Modified Push Up w/ Bands
Elevated BB Push Up
Banded Ham Slide "Squeeze" Push
ISO-Squeeze Push Ups
Feet-Elevated Spiderman Push Up
Supplemental Pull Variations

A) Vertical Pull
Chin Up
Pull Up
NG Pull Up
Band Assisted Pull Up @
Chain Chin Up
Chain Pull Up
Chain NG Pull Up
Weighted Chin Up
Weighted Pull Up
Weighted NG Pull Up
Band Pull Down
Lat Pull Down
NG Lat Pull Down
Fat grip Pull Down
SA Band Pull Down
Rope Pull Down
Rope Hand over Hand KB Pull
B) Horizontal Pull
TRX Row
TRX Facepull
TRX Crucifix Row
Band Pull Apart
Underhand Grip Pull Apart
Side Pull Up Apart
Eccentric Pull Apart
Iso-Metric Pull Apart
BB Inverted Row
BB Inverted Chain Row
NG Grip Inverted BB Row
Rope Inverted BB Row
Band Chaos Row
Seated Band Row
DB Chest Supported Row
High IC DB Chest Supported Row
DB Eccentric Chest Supported Row
DB Iso-Metric CSR Hold
BB Chest Supported Row
Seated Cable Row
SA Cable Row
SA Band Row
Sled Row
SA Fat Grip Row
Fat Grip Sled Row
Bent Over Axel Row
SA TRX Row
SA TRX Row w/ Reach
Bent Over Axel Row
SA DB Row to Floor
BB Pendlay Row
BB Seal Row
BB Yates Row
Anterior Chain Shoulder/Upper Back Tricep
Concetrated Sit Up Y-T-W
Sprinter Sit Up Elevated YTW
Leg Lift Elevated YTW w/ Plates
Plank Hold Black Burns
RKC Plank Iso-YTWs
Plank & Reach 1-Arm Bottoms KB Carry
Bosu Sprinter Sit Up Banded Ext. Rotations
Bosu Regular Sit Up Micro-Band Ext. Rotations
Plank & KB Drag Banded Facepull
Turkish Get Up w/ BB Cable Facepull
Turkish Get Up w/ KB
Turkish Get Up w/ DB
Bosu Plank Hold
Bosu Plank Hold & Reach
Hanging Leg Raise
GHR Sit Up
Swiss Ball Plank
Swiss Ball Clockwise Rotations
Banded Crunch OH
Kneeling Cable Crunch
Swiss Ball Dead Bug
Ring Front Raise
OH BB Hold
KB Plank March
DB Side Bend
KB Side Bend
Ab Wheel Roll Out
BB Roll Out
Posterior Chain (Hip)

Glute Bridge
SL Glute Bridge
Elevated Glute Bridge
Elevated SL Glute Bridge
Abductor Lift
Banded Abductor Lift
Banded Hydrant
BW Hydrant
Chain Glute Bridge
Chain SL Glute Bridge
MB Glute Smash & Bridge
Reverse Hyper
Banded Reverse Hyper
Banded SL Reverse Hyper
Banded Aductor On R-Hyper
Double Banded Hip Hydrants
Bicep Speed Exercises (Horizontal) Power Exercises (Vertical)
Accumulation Phase Accumulation Phase
Intensification Phase Intensification Phase
Realization Phase Realization Phase

The Athlete Performancd Code

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The Athlete Performancd Code

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Key Points & Overview

Phase 3: Acceleration Accumulation: 3 Weeks

Phase 6: Testing 2: 1 Week

About the Author

Bachelors degree is Exercise Science 3.8gpa graduated Magna Cum Laude

Over 10,000 hours on the gym floor in 2.5 years

ce, decrease wasted time following suboptimal

hysical qualities NO MATTER the level of play. I have

loping force, acclimation to speed and power,

nt faster and jump higher

or our strength work and express NEW leves of

d Magna Cum Laude

PROGRAM OUTLINES & GUIDELINES

NO RPE FOR SPEED & POWER

RPE FOR STRENGTH MOVEMENTS

Here is How You Sould Warm Up

You now have 2 Options:

LINES & GUIDELINES

n 8 RPE. 70% should be an RPE 6-7 at the most.

A. Please See the Tab: TESTING COMPARISON to get a full understanding.

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

8 REPS 9 REPS 10 REPS

Elite High School Males 23-26 inches

Elite High School Females 13-16.5 inches

NCAA Males 21-28.5 inches

Pro Female Athletes 16-19 inches

Minimums (Least) Ave

22.5-29 inches 3.4-3.91 seconds 0-6 reps 26.5 - 28.5 inches

15-18.5 inches 3.70 - 4.08 5- 9 reps 16-19 inches

27-30 inches 3.51 - 3.60 seconds 4-7 reps 24-27.5 inches

22-24.5 inches 3.80-4.00 seconds 9-11 reps 20.5-22.5 inches

24-29 inches 3.34-3.56 seconds 0-5 reps 27-34 inches

20-23 inches 3.70 - 4.08 seconds 9-12 reps 18.5 - 22 inches

30-33.5inches 3.26-3.50 seconds 10-13 reps 30-33inches

17-22 inches 3.60-3.87 seconds 8-12 reps 19-21 inches

28.5-39 inches 3.35-3.47 seconds 7-10 reps 28-33 inches

25-28 inches 3.66-3.79 seconds 12-17 reps 22.5-26 inches

29-33 inches 3.19-3.30 seconds 7-13 reps 33-38 inches

23-26 inches 3.54 -3.85 seconds 15-20 reps 21-25 inches

34-39 inches 3.06-3.23 24-28

22-24 inches 3.43-3.75 10-15 reps

31-40 inches 3.20-3.37 seconds 10-18 reps

28-32 inches 3.51-3.66 seconds 17 - 30 reps

37-43 inches 2.96 - 3.08 seconds 19-26 reps

28-34 inches 3.43 - 3.62 inches 20-26 reps

SERIES 1: Run Capacity

SERIES 5: Accelerations SERIES 4: Supplemental Jump

5. Falling Starts 4a. Paused Box Jumps 2x2 reps

BASIC GPP SERIES

SERIES 1: Run Capacity

SERIES 5: Accelerations SERIES 4: Supplemental Jump

5. Falling Starts 4a. Paused Box Jumps 2x2 reps

BASIC GPP SERIES

IMPORTANT NOTES IMPORTANT NOTES

SERIES 3: Extensive Plyo's

SERIES 6: Aerobic Conditioning

SERIES 3: Extensive Plyo's

BASIC GPP SERIES

SERIES 6: Aerobic Conditioning

Minutes Between SERIES.

*If you do not have access to

Bench Press 1RM TEST APPROACH JUMP NOTES

MAX PULL UP TEST NOTES COOL DOWN/RECOVERY