Women's Basketball
Strength and Conditioning Program
Strength and Power Phase
(Weeks Six through Nine)
Purpose: To increase muscular strength and power, this is the phase that we learn and train to be explosive.
A typical set and repetition for a movement is what we call a pyramid (7,5,3,5,7). The base of the pyramid, or the 7 repetitions will be at 80-85 % of your 1 RM.
The next level (5 Rep.) will be at 85-90% of your 1 RM. And the pinnacle of the pyramid will be at 90-95% of your 1RM. The goal is to increase your strength and power.
All the set will be "super sets", which means that you will perform a muscle group directly followed by its antagonist muscle group.
An example is chest exercises and upper back exercises, these will performed back to back in between sets.
Also, agility or foot speed drills will be added as well as plyometrics.
Basic Upper Body Movements*
Bench Press / Chest Press
Upper Back Rows
Military Press
Bicep Curls
Tricep Curls
Agility Drills
See Attached Sheet
Basic Lower Body Movements*
Squats
Leg Extension
Leg Curls
Basic Core Stability Movements
Prone Pillar Bridge
Side Pillar Bridge
Swiss Ball Crunches
Roman Chair
Plyometric Workouts
Bounding Drills
Jumping Drills
Sample Weekly Workout
Monday
Bench Press / Chest Press **
Upper Back Rows
Military Press **
Bicep Curls
Tricep Curls
Plyometric Workout
Core Stability Workout
Tuesday
Squats **
Leg Extension
Leg Curls
Agility Workout
Cardiovascular Workout
Wednesday
Bench Press / Chest Press**
Upper Back Rows
Military Press **
Bicep Curls
Tricep Curls
Cardiovascular Workout
Core Stability Workout
Thursday
Squats **
Leg Extension
Leg Curls
Plyometric Workout
Agility Workout
** Bench, Military, and Squats MUST to have a spotter
Example of a Daily Upper Body Workout
- Bench Press - 1 set of 7 reps (80-85% 1RM)
- Upper Back Rows - 1 set of 7 reps (80-85% 1RM)
- Bench Press - 1 set of 5 reps (85-90% 1RM)
- Upper Back Rows - 1 set of 5 reps (85-90% 1RM)
- Bench Press - 1 set of 3 reps (90-95% 1RM)
- Upper Back - 1 set of 3 reps (90-95% 1RM)
- ETC.
Perform Biceps / Triceps in same fashion
Example of a Daily Lower Body Workout
- Leg Extension - 1 set of 7 reps (80-85% 1RM)
- Leg Curls - 1 set of 7 reps (80-85% 1RM)
- Leg Extension - 1 set of 5 reps (85-90% 1RM)
- Leg Curls - 1 set of 5 reps (85-90% 1RM)
- Leg Extension - 1 set of 3 reps (90-95% 1RM)
- Leg Curls - 1 set of 3 reps (90-95% 1RM)
- ETC.
-Perform Squats before or after above set, but before other workouts for the day (i.e. Core or Cardio or Plyos)
-An estimated 1 RM can be done so that the sets and reps can be as close to the percentage goal as possible.
KEY POINTS
Cardiovascular and Core Stability workouts can be done more than two times per week, however the scheduled two are mandatory. Core Stability exercises are maintained at 30 sec. holds for 3 rep and then increase in reps and time.
Weight training section as well as plyometrics and agility sections are mandatory, if there is an injury or problem consult Brian for any similar exercises that might be able to be performed in substitution.
This program is to help increase your Power and Strength, in which the result is increased jumping ability, increased foot speed and increased quickness. This is the work that will pay off in the end.
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