OFFICE OF THE SANGGUNIANG KABATAAN

SPORTS DEVELOPMENT COMMITTEE

ALINGUIGAN 3RD BASKETBALL TRAINING PROGRAM

DAILY ROUTINE OFF-SEASON
MONDAY TUESDAY WEDNESDA THURSDA FRIDAY SATURDA SUNDAY
Y Y Y
STRETCH REST
(10 MINS)

WARM UP
SPRINT INTENSE SPRINT INTENSE
(10 MINS)
CROSS CROSS
FEET FEET
DRILL
(30 MINS) DRILL DRILL DRILL DRILL
DRILL DRILL

BODY
TRAINING
UPPE LOWE CORE UPPE LOWE STRENGT
H
(1hr 30 mins) R R R R
BODY BODY BODY BODY
1-2-3

(2hrs) 4-5
HIIT
ARM (3W) HIIT
HIIT LOWER FULL BODY
LOWER
CHESS CHESS BACK UPPER
BACK SHOULDER
(6W) (3W -1SET) (3W-3SET) CORE
(3W) BICEP
BARBELL TRICEP LEG
PRESS TRAPS
DEAD LIFT DEAD LIFT
-FLAT
-INCLINE
CORE BACK BARBELL
-DECLINE BARBELL
(10W) (6W 3 SET) ROW
ROW
DUMBELL
PRESS LEG
-FLAT SHOULER (10W 3SET)
LEG
-INCLINE (10W) (6W 3 SET)
-DECLINE

CHESS ARM ARM ARM

FLIES (TRI) (BI/TRI) (6W (TRI)
(6W) SET) (3W)
PUSH UP IN
BETWEEN

--------------
SHOULDE
R
(6W)

BARBELL
PRESS

DUMBELL
-FRONT
RAISE
-LATERAL
RAISE
-REVERSE
FLY

TRAPS
-SHRUGS
 ARM (BI)
(6W)

BICEP
CURL

ARM CURL
COOLDOW SHOOTIN JOG STRETCH SHOOTIN JOG STRETCH
N G G

WEEK 1 ASSESSMENT
WEEK 2 START
WEEK 3 ONWARDS PROGRESSIVE TRAINING