Thp free week

Jump Programming: High Intensity, Moderate Volume

Mesocycle 1, Microcycle 1: Improve work capacity, concentric max strength, strength

speed.
Monday: Concentric Power/Max Strength
• Warm up: Closure OR choice warm up
• Dynamic Flexibility: Jump Dynamic Flexibility x10 ea.
• Isometrics: 4x45 seconds achilles or patella
• Weight Room:
• Barbell squat jump: 4x6 @ 95 lbs (Max intensity)
• Superset
• Barbell back squat OR BB split squat: 5x5; last 2 sets @
70%
• Barbell bench press: 4x6 last 3 sets @ 60% w/ 3 second
pause
• RDL: 2x5 @ 35% of your deadlift w/ 3 second pause
• Seated calf raise: 4x4 @ RPE 6/10
• Cool down: Medball toss overhead back x 10 throws

Tuesday: Endurance, Mobility, General Strength

• Warm up: 5 minute jog OR choice warm up
• Dynamic Flexibility: Jump static flexibility x 30 seconds
ea.
• Isometrics: 4x45 seconds achilles or patella
• Optional Basketball: x 15-20 minutes (if sore or injured,
skip)
• General Strength: Lunge x 10 ea.
• General Strength: Core x 10 ea.

Wednesday: Specific Strength

• Warm up: Maneuver OR choice warm up
• Dynamic Flexibility: Jump Dynamic Flexibility x10 ea.
• Isometrics: 4x45 seconds achilles or patella
• Weight Room:
• Clean pull: 6x2; last 2 sets @ 85% of your power clean OR
hex bar jump @ 30% of your hex bar deadlift
• Superset
• High Box DB Step Up: 5x4 @ 15-25% of your back squat
• SA DB Row: 5x3 last 2 sets @ HEAVY (50-100lbs)
• Barbell good morning: 2x6 @ bar SLOW
• Single leg calf raise: Use smith machine or leg press @ 50%
of 1RM if possible; 4x6 SLOW
• Cool down: 5 minute barefoot jog or easy shoot around

Thursday: Recovery day

• Isometrics: Pick a weight your leg isn’t shaking
• Calf raise hold: 4x45 seconds
• Leg Extension hold: 4x45 seconds
• Mobility: Jump Specific flexibility x 30 seconds ea.
• Back Health: 2x30 seconds ea.
• Curl up
• Bird dog
• Side plank
• Recovery (Optional choices)
•  Sleep 8+ hours
• Massage gun
• Hot tub
 • Ice bath
• Meditation/Mindfullness

Friday: Technical/Coordination
NOTE* If you have pain, please skip this session and see the free week of knee
rehab. I recommend consuming caffeine if possible.
• Warm up: Closure OR choice warm up OR Pick up basketball x
20 minutes
• Dynamic Flexibility: Jump Dynamic Flexibility x10 ea.
• Isometrics: 4x45 seconds achilles or patella
• Dunk Warm Up:
• 10 x Standing jumps OR low effort short approach jumps
• 10 x Full approach jumps at lower speeds
• OPTIONAL 10-20 x Full approach jumps

Saturday: Max strength/ Tendon rehab

• Isometrics: Pick a weight your leg is not shaking
• Knee extension hold: 4x45 seconds
• Single leg calf raise hold: 4x45 seconds
• Dynamic Flexibility: Captain x 10 ea.
• Weight room:
• Half squat: 4x6 @ 50-60% SLOW
• Calf raise: 4x6 @ 50-60% SLOW
• Band walks: 4x10 each way
• Hamstring Curl Machine: 2x6 @ RPE 7/10
• Cool Down: Choice stretching