Macalester Men's Basketball

Cycle1
Week 1
May 9th
Day 1 Day 2 Day 3

Plate Warm Up x5 Plate Warm Up x5

Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up x 3 e.w. Hurdle Warm Up x 3 e.w.
Over/Under Forward, Over/Under Lateral Over/Under Forward, Over/Under Lateral
OR OR
Hip Mobility Warm Up x 5 e.w. Hip Mobility Warm Up x 5 e.w.
NONE For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles, For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles All 4's Abduction, All 4's Big Circles
Band Abduction x5 Band Abduction x5
Half Moon For./Back, Monster Walk For./Back, Step Outs, Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam Shells Elvis, Fire Hydrant, Clam Shells
Rest Time
First Pulls(power position) 60%/70% 2 x 6 60 sec. Rest Time
ss Heel Drops 2 x 6 DB Push Jerks 3 x 3 each arm 30 sec.
ss Front Squat 2 x 6 ss S.L. Bridges 3 x 8 e.l.
Cleans (power position) 70% x3 90 sec ss ankle band series 1 x 15 e.w.
ss Bridges 3 x 10 80% x3 90 sec
ss ankle band series 1 x 15 e.w. 80% x3 DB S.L. Squats x 8 each leg 60 sec
Deadlift 60% x8 60 sec x 8 each leg 60 sec
65% x8 60 sec x 8 each leg
70% x8 60 sec. DB Bench 3x8 60 sec
70% x8 S.L. RDL 3 x 8 each leg
Bench Press 60% x8 60 sec 3 Way Delt Raises 3 x 8 each way 60 sec
65% x8 60 sec S.B. Hamstring Curls 3 x 12
70% x8 60 sec Pull Ups 2 x 8, 1 x AMAP 30 sec
70% x8 lying 90/90 Ext. Rot. 2 x 15
Bent Over Row x8 60 sec Lying Tricep Extension 3x8 30 sec
x8 60 sec Any Bicep Exercise 3x8
x8 60 sec Balance Swings 2 x 15 each leg NONE
x8
RDL's 50% x8 60 sec
50% x8 60 sec Planks 2 x 45 sec.
50% x8 Side Planks 2 x 30 sec.
50% x8 Dead Bug 2 x 45 sec.
DB Shoulder Press 3x8 60 sec Super Hero 2 x 45 sec.
Lying Tricep Ext. 3x8

Choose Ab Routine: see website

Macalester Men's Basketball
Cycle 1 *Snatch max = 70% of clean max
Week 2 *Do not do more than 12 reps on your "AMAP" set
May 16th * Try increasing weight on all exercises that do not have percentages
Day 1 Day 2 Day 3

Plate Warm Up x5 Plate Warm Up x5 Plate Warm Up x5

Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up x 3 e.w. Hurdle Warm Up x 3 e.w. Hurdle Warm Up x 3 e.w.
Over/Under Forward, Over/Under Lateral Over/Under Forward, Over/Under Lateral Over/Under Forward, Over/Under Lateral
OR OR OR
Hip Mobility Warm Up x 5 e.w. Hip Mobility Warm Up x 5 e.w. Hip Mobility Warm Up x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles, For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles, For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles All 4's Abduction, All 4's Big Circles All 4's Abduction, All 4's Big Circles
Band Abduction x5 Band Abduction x5 Band Abduction x5
Half Moon For./Back, Monster Walk For./Back, Step Outs, Half Moon For./Back, Monster Walk For./Back, Step Outs, Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam Shells Elvis, Fire Hydrant, Clam Shells Elvis, Fire Hydrant, Clam Shells
Rest Time Rest Time
Snatch First Pulls(power position) 60%/70% 2x6 60 sec. Rest Time First Pulls(power position) 60%/70% 2 x 6 60 sec.
ss Snatch Drops 2 x 6 DB Push Jerks 3 x 3 each arm 30 sec. ss Heel Drops 2 x 6
ss Overhead Squat 2 x 6 ss S.L. Bridges 3 x 6 e.l. ss Front Squat 2 x 6
Snatch (power position) 70% x3 90 sec ss ankle band series 1 x 15 e.w. Cleans (power position) 70% x3 90 sec
ss Bridges 3 x 6 70% x3 90 sec ss Bridges 3 x 10 80% x3 90 sec
ss ankle band series 1 x 15 e.w. 70% x3 DB S.L. Squats x 8 each leg 60 sec ss ankle band series 1 x 15 e.w. 85% x3
Deadlift 60% x8 60 sec x 8 each leg 60 sec Bench press 60% x8 60 sec
65% x8 60 sec x 8 each leg 65% x8 60 sec
70% x8 60 sec 70% x8
75% x8 DB Bench 3x8 60 sec 75% x AMAP
Straight Bar Shoulder Press x8 60 sec. S.L. RDL 3 x 8 each leg Front Squat(80% of back squat) 60% x8 60 sec
x8 60 sec. 3 Way Delt Raises 3 x 8 each way 60 sec 65% x8 60 sec
x8 60 sec. DB Lateral Lunges 3 x 8 each leg 70% x8 60 sec.
x AMAP Pull Ups 2 x 8, 1 x AMAP 30 sec 75% x AMAP
RDL's 55% x8 60 sec. lying 90/90 Ext. Rot. 2 x 15 Bent Over Row x8 60 sec
55% x8 60 sec Lying Tricep Extension 3x8 30 sec x8 60 sec
55% x8 Any Bicep Exercise 3x8 x8
55% x8 Balance Swings 2 x 15 each leg NONE RDL's 55% x8 60 sec
Incline bench(80% of bench max) 60%/65%/70% 3 x 8 60 sec 55% x8 60 sec
Glute/Hams 3x8 55% x8
Lat. Pull Down 3x8 45 sec Planks 2 x 45 sec.
Straight Bar Calf Raises 3x8 Side Planks 2 x 30 sec. DB Shoulder Press 3x8 60 sec
Any Bicep Exercise 3x8 45 sec Dead Bug 2 x 45 sec. Seated Row 3x8
Tricep Push Down 3x8 Super Hero 2 x 45 sec. Any Tricep Exercise 3x8 60 sec.
DB Fly 3x8
Choose Ab Routine: see website

Choose Ab Routine: see website

Macalester Men's Basketball
Cycle 1 *Snatch max = 70% of clean max
Week 3 *If you got more then 8 on AMAP sets last week then go up 5%, otherwise stay at the same weight
May 23rd * Try increasing weight on all exercises that do not have percentages
Day 1 Day 2 Day 3

Plate Warm Up x5 Plate Warm Up x5 Plate Warm Up x5

Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up x 3 e.w. Hurdle Warm Up x 3 e.w. Hurdle Warm Up x 3 e.w.
Over/Under Forward, Over/Under Lateral Over/Under Forward, Over/Under Lateral Over/Under Forward, Over/Under Lateral
OR OR OR
Hip Mobility Warm Up x 5 e.w. Hip Mobility Warm Up x 5 e.w. Hip Mobility Warm Up x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles, For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles, For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles All 4's Abduction, All 4's Big Circles All 4's Abduction, All 4's Big Circles
Band Abduction x5 Band Abduction x5 Band Abduction x5
Half Moon For./Back, Monster Walk For./Back, Step Outs, Half Moon For./Back, Monster Walk For./Back, Step Outs, Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam Shells Elvis, Fire Hydrant, Clam Shells Elvis, Fire Hydrant, Clam Shells
Rest Time Rest Time
Snatch First Pulls(power position) 60%/70% 2x6 60 sec. Rest Time First Pulls(power position) 60%/70% 2 x 6 60 sec.
ss Snatch Drops 2 x 6 DB Push Jerks 3 x 3 each arm 30 sec. ss Heel Drops 2 x 6
ss Overhead Squat 2 x 6 ss S.L. Bridges 3 x 6 e.l. ss Front Squat 2 x 6
Snatch (power position) 70% x3 90 sec ss ankle band series 1 x 15 e.w. Cleans (power position) 70% x3 90 sec
ss Bridges 3 x 6 70% x3 90 sec ss Bridges 3 x 10 80% x3 90 sec
ss ankle band series 1 x 15 e.w. 75% x3 DB S.L. Squats x 8 each leg 60 sec ss ankle band series 1 x 15 e.w. 85% x2 90 sec
Deadlift 60% x8 60 sec x 8 each leg 60 sec 85% x2
70% x8 60 sec x 8 each leg Bench press 60% x8 60 sec
75% x8 60 sec 70% x8 60 sec
75% x8 DB Bench 3x8 60 sec 75% x8
Straight Bar Shoulder Press x8 60 sec. S.L. RDL 3 x 8 each leg x AMAP
x8 60 sec. 3 Way Delt Raises 3 x 8 each way 60 sec Front Squat(80% of back squat) 60% x8 60 sec
x8 60 sec. DB Lateral Lunges 3 x 8 each leg 70% x8 60 sec
x AMAP Pull Ups 2 x 8, 1 x AMAP 30 sec 75% x8 60 sec.
RDL's 60% x8 60 sec. lying 90/90 Ext. Rot. 2 x 15 x AMAP
60% x8 60 sec Lying Tricep Extension 3x8 30 sec Bent Over Row x8 60 sec
60% x8 Any Bicep Exercise 3x8 x8 60 sec
60% x8 Balance Swings 2 x 15 each leg NONE x8
Incline bench(80% of bench max) 60%/70%/75% 3 x 8 60 sec RDL's 60% x8 60 sec
Glute/Hams 3x8 60% x8 60 sec
Lat. Pull Down 3x8 45 sec Planks 2 x 45 sec. 60% x8
Straight Bar Calf Raises 3x8 Side Planks 2 x 30 sec.
Any Bicep Exercise 3x8 45 sec Dead Bug 2 x 45 sec. DB Shoulder Press 3x8 60 sec
Tricep Push Down 3x8 Super Hero 2 x 45 sec. Seated Row 3x8
Any Tricep Exercise 3x8 60 sec.
Choose Ab Routine: see website DB Fly 3x8

Choose Ab Routine: see website

Macalester Men's Basketball
Cycle 1 Unload week: use last weeks weights, following this weeks reps and sets
Week 4
May 30th
Day 1 Day 2 Day 3

Plate Warm Up x5 Plate Warm Up x5 Plate Warm Up x5

Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up x 3 e.w. Hurdle Warm Up x 3 e.w. Hurdle Warm Up x 3 e.w.
Over/Under Forward, Over/Under Lateral Over/Under Forward, Over/Under Lateral Over/Under Forward, Over/Under Lateral
OR OR OR
Hip Mobility Warm Up x 5 e.w. Hip Mobility Warm Up x 5 e.w. Hip Mobility Warm Up x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles, For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles, For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles All 4's Abduction, All 4's Big Circles All 4's Abduction, All 4's Big Circles
Band Abduction x5 Band Abduction x5 Band Abduction x5
Half Moon For./Back, Monster Walk For./Back, Step Outs, Half Moon For./Back, Monster Walk For./Back, Step Outs, Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam Shells Elvis, Fire Hydrant, Clam Shells Elvis, Fire Hydrant, Clam Shells
Rest Time Rest Time
Snatch First Pulls(power position) 60%/70% 2x6 60 sec. Rest Time First Pulls(power position) 60%/70% 2 x 6 60 sec.
ss Snatch Drops 2 x 6 DB Push Jerks 3 x 3 each arm 30 sec. ss Heel Drops 2 x 6
ss Overhead Squat 2 x 6 ss S.L. Bridges 3 x 6 e.l. ss Front Squat 2 x 6
Snatch (power position) 70% x3 60 sec. ss ankle band series 1 x 15 e.w. Cleans (power position) 70% x3 90 sec
ss Bridges 3 x 6 70% x2 90 sec ss Bridges 3 x 10 80% x2 90 sec
ss ankle band series 1 x 15 e.w. 75% x2 DB S.L. Squats x 6 each leg 60 sec ss ankle band series 1 x 15 e.w. 85% x1 90 sec
Deadlift 60% x6 60 sec x 6 each leg 60 sec 85% x1
70% x6 60 sec x 6 each leg Bench press 60% x6 60 sec
75% x6 60 sec 70% x6 60 sec
75% x6 DB Bench 3x6 60 sec 75% x6
Straight Bar Shoulder Press x6 60 sec. S.L. RDL 3 x 6 each leg x6
x6 60 sec. 3 Way Delt Raises 3 x 6 each way 60 sec Front Squat(80% of back squat) 60% x6 60 sec
x6 60 sec. DB Lateral Lunges 3 x 6 each leg 70% x6 60 sec
x6 Pull Ups 3x8 30 sec 75% x6 60 sec.
RDL's 60% x6 60 sec. lying 90/90 Ext. Rot. 1 x 15 e.w. x6
60% x6 60 sec Lying Tricep Extension 3x6 30 sec Bent Over Row x6 60 sec
60% x6 Any Bicep Exercise 3x6 x6 60 sec
60% x6 Balance Swings 2 x 15 each leg NONE x6
Incline bench(80% of bench max) 60%/70%/75% 3 x 6 60 sec RDL's 60% x6 60 sec
Glute/Hams 3x6 60% x6 60 sec
Lat. Pull Down 3x6 45 sec Planks 2 x 45 sec. 60% x6
Straight Bar Calf Raises 3x6 Side Planks 2 x 30 sec.
Any Bicep Exercise 3x6 45 sec Dead Bug 2 x 45 sec. DB Shoulder Press 3x6 60 sec
Tricep Push Down 3x6 Super Hero 2 x 45 sec. Seated Row 3x6
Any Tricep Exercise 3x6 60 sec.
Choose Ab Routine: see website DB Fly 3x6

Choose Ab Routine: see website