Luke Lentfer |
“We will chase perfection, and we will chase it relentlessly. Knowing all the while, that we can never attain it. But along the way, we will catch excellence.” - Vince Lombardi
Goals
- Improve vertical jump by ~3 inches in 2 months.
- Improve lateral quickness and overall bounce.
- Improve shoulder mobility and prevent re-onset of patellar tendonitis.
Muscular Endurance Tests |
Strength Tests |
|
|
Aerobic Capacity Tests
|
Mile Run
|
400m Run
|
100m Run
|
Value
|
|
Value
|
|||
Skill & Movement Proficiency Tests
|
Vertical Jump
|
Benchmark WOD A
|
Benchmark WOD B
|
Benchmark WOD C
|
Benchmark WOD A |
Benchmark WOD B |
Benchmark WOD C |
This Month |
Training Block: General Preparation Phase
DAY 1
Warm Up
Part A. Mobility
Mobility is easily defined as each of your joints ability to move through their full, healthy range of motion. This is essential for your performance as an athlete and the longevity of your playing career because it will keep you moving better on the court in practices and in games and also prevent chronic injury (injury that pops up from moving wrong for too long).
2:00 Quad Foam Roll
2:00 Adductor Foam Roll
1:00 Calves Foam Roll
Part B. Glute & Core Activation
Our warm ups are intentionally programmed to prepare you for the workout you’re up against that day. Be mindful of the way you move and do everything to the best of your ability.
30 Band Walks (15R/15L)
30 Monster Walks (15R/15L)
20 Banded Glute Bridges
5 Inch Worms
10 World's Greatest
1:00 Assisted Squat Hold
Part C. Potentiation Warm Up
We won’t have these every day, but they are a very good way to prime your body by completing movements that target typically under-active muscles. We want all of your muscles firing for you during training. These are a de-conditioned person’s workout, but you are training to be elite, and therefore it’s part of your warm up. Embrace it!
2 Sets
20 Feet Elevated Glute Bridges
20 Single Leg Box Squats (10R/10L)
20 Tricep Band Pull Downs
Strength: E3MOM 5 Rounds
EMOM stands for Every Minute on the Minute. E3MOM stands for Every 3 Minutes on the Minute. For this part we want to complete the squats and burpee box jumps in about 0:90 and then have the remaining 0:90 (of the 3 minutes) to do the 90/90 alternating hip stretch. When the clock hits 3 minutes you will start everything over again. Do this 5 times. Take 5 minutes to build up to your working weight for the 5 rounds, we don’t just want to jump into this at 60%.
5 Tempo Front Squats @ 60% 3:0:0:0
>5 Burpee Box Jumps
>90/90 Alternating Hip Stretch (with remaining time)
Metabolic Conditioning (Met Con)
For Time
150 Single Unders*
15 Goblet/Front Squats @ 20/95#
120 Single Unders
12 Box Jumps @ 20/30”
90 Single Unders
9 Goblet/Front Squats @ 20/95#
60 Double Unders
6 Box Jumps
30 Double Unders
3 Goblet/Front Squats @ 20/95#
Total time:
Warm Up
Part A. Mobility
Mobility is easily defined as each of your joints ability to move through their full, healthy range of motion. This is essential for your performance as an athlete and the longevity of your playing career because it will keep you moving better on the court in practices and in games and also prevent chronic injury (injury that pops up from moving wrong for too long).
2:00 Quad Foam Roll
2:00 Adductor Foam Roll
1:00 Calves Foam Roll
Part B. Glute & Core Activation
Our warm ups are intentionally programmed to prepare you for the workout you’re up against that day. Be mindful of the way you move and do everything to the best of your ability.
30 Band Walks (15R/15L)
30 Monster Walks (15R/15L)
20 Banded Glute Bridges
5 Inch Worms
10 World's Greatest
1:00 Assisted Squat Hold
Part C. Potentiation Warm Up
We won’t have these every day, but they are a very good way to prime your body by completing movements that target typically under-active muscles. We want all of your muscles firing for you during training. These are a de-conditioned person’s workout, but you are training to be elite, and therefore it’s part of your warm up. Embrace it!
2 Sets
20 Feet Elevated Glute Bridges
20 Single Leg Box Squats (10R/10L)
20 Tricep Band Pull Downs
Strength: E3MOM 5 Rounds
EMOM stands for Every Minute on the Minute. E3MOM stands for Every 3 Minutes on the Minute. For this part we want to complete the squats and burpee box jumps in about 0:90 and then have the remaining 0:90 (of the 3 minutes) to do the 90/90 alternating hip stretch. When the clock hits 3 minutes you will start everything over again. Do this 5 times. Take 5 minutes to build up to your working weight for the 5 rounds, we don’t just want to jump into this at 60%.
5 Tempo Front Squats @ 60% 3:0:0:0
>5 Burpee Box Jumps
>90/90 Alternating Hip Stretch (with remaining time)
Metabolic Conditioning (Met Con)
For Time
150 Single Unders*
15 Goblet/Front Squats @ 20/95#
120 Single Unders
12 Box Jumps @ 20/30”
90 Single Unders
9 Goblet/Front Squats @ 20/95#
60 Double Unders
6 Box Jumps
30 Double Unders
3 Goblet/Front Squats @ 20/95#
Total time:
DAY 3
Warm Up
Part A.
1:00 Calves Foam Roll
1:00 Lats Foam Roll
1:00 Pec Foam Roll
Part B.
10 Swing, Stick, Finish
20 Quadruped Foot Grabs
14 Single Leg Glute Bridges (12R/12L)
5 Inch Worms
10 World's Greatest
20 Kneeling Adductor Stretch
Part C. 2 Sets
20 Light DB Bent Rows
20 DB Deadlifts
Strength
EMOM: 6 Rounds
5 Deadlift @ 60% 3:0:0:0
>0:30 Hollow Hold
>Form Shots
Met Con
5 Rounds for Time
15 Wall Balls*
10 Lane Slides (R + L = 2)
Rest 0:30
5 Rounds for Time
10 Cone Hop Over Jump Shots
10 Basketball Push Ups (R + L = 2)
Total Time - 0:10 for every shot you made:
Warm Up
Part A.
1:00 Calves Foam Roll
1:00 Lats Foam Roll
1:00 Pec Foam Roll
Part B.
10 Swing, Stick, Finish
20 Quadruped Foot Grabs
14 Single Leg Glute Bridges (12R/12L)
5 Inch Worms
10 World's Greatest
20 Kneeling Adductor Stretch
Part C. 2 Sets
20 Light DB Bent Rows
20 DB Deadlifts
Strength
EMOM: 6 Rounds
5 Deadlift @ 60% 3:0:0:0
>0:30 Hollow Hold
>Form Shots
Met Con
5 Rounds for Time
15 Wall Balls*
10 Lane Slides (R + L = 2)
Rest 0:30
5 Rounds for Time
10 Cone Hop Over Jump Shots
10 Basketball Push Ups (R + L = 2)
Total Time - 0:10 for every shot you made:
DAY 2
Warm Up
Part A.
2:00 Wall Quad Stretch
2:00 Elevated Pigeon
2:00 Lacrosse Ball Trap Smash
10 Foam Roller Wall Slides
Part B.
20 Shoulder Taps
0:20 Hollow Hold
20 Feet Elevated Glute Bridges (10R/10L)
5 Inch Worms
10 World's Greatest
10 T-Spine Reach
Part C. 2 Sets
20 Light DB Bent Rows
20 DB Deadlifts
Strength
E3MOM: 5 Rounds
5 Tempo Pull Ups @ 3:0:0:0
>15 Banded Post Rows
>15 Banded Face Pulls
Inch Worms (with remaining time)
Met Con
15 Minute AMRAP
20 DB Deadlifts @ 30#
10 Renegade Rows @ 30# (R + L = 1)
20 Med Ball Slams @ 20#
10 Med Ball Russian Twist (R + L = 1)
Total Rounds:
Warm Up
Part A.
2:00 Wall Quad Stretch
2:00 Elevated Pigeon
2:00 Lacrosse Ball Trap Smash
10 Foam Roller Wall Slides
Part B.
20 Shoulder Taps
0:20 Hollow Hold
20 Feet Elevated Glute Bridges (10R/10L)
5 Inch Worms
10 World's Greatest
10 T-Spine Reach
Part C. 2 Sets
20 Light DB Bent Rows
20 DB Deadlifts
Strength
E3MOM: 5 Rounds
5 Tempo Pull Ups @ 3:0:0:0
>15 Banded Post Rows
>15 Banded Face Pulls
Inch Worms (with remaining time)
Met Con
15 Minute AMRAP
20 DB Deadlifts @ 30#
10 Renegade Rows @ 30# (R + L = 1)
20 Med Ball Slams @ 20#
10 Med Ball Russian Twist (R + L = 1)
Total Rounds:
Training Block: General Preparation Phase
Comments are at the very bottom of the page. Communication is huge! Leave me comments about every workout so that I know you're doing them, what weight you're using, and metcon scores.
Order this mobility ball so it will arrive by Day 3.
Order this mobility ball so it will arrive by Day 3.
DAY 1
Warm Up
Part A.
1:00 Quad Foam Roll
1:00 Adductor Foam Roll
1:00 Calves Foam Roll
10 Reverse Drop Lunges
10 Triangles
1:00 Weighted (or) Assisted Squat Hold
Part B. 2 Rounds
20 Single Arm Reverse Lunges (10R/10L)
20 Feet Elevated Glute Bridges
20 Hollow Rocks
Strength: 4 Sets @ ~ 62%
The percentage listed above is for the primary movement. Record weight in comments.
10 Split Squats (5R/5L) 3:0:0:0
>5 Box Jumps
>10 Med Ball Slams
>20 Side Plank Knee Raises (10R/10L)
Metabolic Conditioning
Complete 2 Suitcase Carry Step Ups, 4 Alternating Hang Snatch, and 6 Pull Ups in the first round. Add 2 reps to each in each consecutive round. For example, round 2 you will complete 4 Suitcase Carry Step Ups, 6 Hang Snatch, and 6 Pull Ups. Complete as many rounds as possible in 15 minutes. Record rounds in the comments.
15 Minute AMRAP
2 + 2 Suitcase Carry Step Ups @ 24"
4 + 2 Alternating Hang Snatch @ 30#
6 Pull Ups
Total Rounds: record in comments
Suitcase Carry Step Up = hold a weight in one hand by your side (like you're carrying a suitcase).
Warm Up
Part A.
1:00 Quad Foam Roll
1:00 Adductor Foam Roll
1:00 Calves Foam Roll
10 Reverse Drop Lunges
10 Triangles
1:00 Weighted (or) Assisted Squat Hold
Part B. 2 Rounds
20 Single Arm Reverse Lunges (10R/10L)
20 Feet Elevated Glute Bridges
20 Hollow Rocks
Strength: 4 Sets @ ~ 62%
The percentage listed above is for the primary movement. Record weight in comments.
10 Split Squats (5R/5L) 3:0:0:0
>5 Box Jumps
>10 Med Ball Slams
>20 Side Plank Knee Raises (10R/10L)
Metabolic Conditioning
Complete 2 Suitcase Carry Step Ups, 4 Alternating Hang Snatch, and 6 Pull Ups in the first round. Add 2 reps to each in each consecutive round. For example, round 2 you will complete 4 Suitcase Carry Step Ups, 6 Hang Snatch, and 6 Pull Ups. Complete as many rounds as possible in 15 minutes. Record rounds in the comments.
15 Minute AMRAP
2 + 2 Suitcase Carry Step Ups @ 24"
4 + 2 Alternating Hang Snatch @ 30#
6 Pull Ups
Total Rounds: record in comments
Suitcase Carry Step Up = hold a weight in one hand by your side (like you're carrying a suitcase).
DAY 2
Warm Up
Part A.
1:00 Lat Foam Roll
0:30 T-Spine Foam Roll
0:30 T-Spine Sit Ups
10 PVC (or) Band Pass Thrus
10 DB Cuban Press (light weight!)
Part B. 2 Rounds
20 Banded Overhead Tricep Extensions
20 Light DB Bench Press
1:00 Side Plank (0:30R/0:30L)
Strength: 4 Sets @ ~ 62%
The percentage listed above is for the primary movement. Record weight in comments.
5 Bench Press 3:0:0:0
>7 Supine Med Ball Chest Pass*
>7 Plyo Push Ups
*Lay on your back and throw the med ball up as high as you can toward the ceiling, catch and immediately throw it back up. Focus on power and speed.
Metabolic Conditioning
For Time
Record total time in comments.
6 Stanford Sprints
3 Rounds
20 Slider Mountain Climbers
20 Plate Ground to Overhead @ 45#
20 Side Plank Knee Raises
20 Lateral Box Step Overs
3 Stanford Sprints
Total Time: Record in comments
*1 Stanford Sprint:
1 Half Court Sprint
1 Half Court Back Pedal
1 Half Court Slide (right)
1 Half Court Back Pedal
1 Half Court Slide (left)
Warm Up
Part A.
1:00 Lat Foam Roll
0:30 T-Spine Foam Roll
0:30 T-Spine Sit Ups
10 PVC (or) Band Pass Thrus
10 DB Cuban Press (light weight!)
Part B. 2 Rounds
20 Banded Overhead Tricep Extensions
20 Light DB Bench Press
1:00 Side Plank (0:30R/0:30L)
Strength: 4 Sets @ ~ 62%
The percentage listed above is for the primary movement. Record weight in comments.
5 Bench Press 3:0:0:0
>7 Supine Med Ball Chest Pass*
>7 Plyo Push Ups
*Lay on your back and throw the med ball up as high as you can toward the ceiling, catch and immediately throw it back up. Focus on power and speed.
Metabolic Conditioning
For Time
Record total time in comments.
6 Stanford Sprints
3 Rounds
20 Slider Mountain Climbers
20 Plate Ground to Overhead @ 45#
20 Side Plank Knee Raises
20 Lateral Box Step Overs
3 Stanford Sprints
Total Time: Record in comments
*1 Stanford Sprint:
1 Half Court Sprint
1 Half Court Back Pedal
1 Half Court Slide (right)
1 Half Court Back Pedal
1 Half Court Slide (left)
DAY 3
Warm Up
Part A.
1:00 Hip Flexor Roll
1:00 Hamstring Roll
10 PVC Good Mornings
10 Reverse Drop Lunges
Part B. 2 Rounds
20 Kettlebell High Pulls
20 Single Leg Feet Elevated Glute Bridges (10R/10L)
20 Quadruped Foot Grabs
Strength: E1:30MOM for 8 Rounds
The percentage listed above is for the primary movement. Record weight in comments.
Hang Clean Progression @ ascending weight
Start with the barbell. Add 5-10# each round. Focus on technique.
1 Romanian Deadlift
1 Hang Jump Shrug
1 Hang High Pull
1 Hang Clean
Metabolic Conditioning
Complete 50 Double Unders, 50 Butterfly Sit Ups, 5 Deadlift, then 40 Double Unders, 40 BFSU, 5 Deadlift, and so on until you complete the last set of 10 DU and BFSU and 5 Deadlift. Record time in comments.
For Time
50, 40, 30, 20, 10
Double Unders
Butterfly Sit Ups
5 Deadlift @ 205# (this should feel like 75% of your 1RM, if it doesn't adjust to an appropriate weight)
Total Time: Record in comments
Warm Up
Part A.
1:00 Hip Flexor Roll
1:00 Hamstring Roll
10 PVC Good Mornings
10 Reverse Drop Lunges
Part B. 2 Rounds
20 Kettlebell High Pulls
20 Single Leg Feet Elevated Glute Bridges (10R/10L)
20 Quadruped Foot Grabs
Strength: E1:30MOM for 8 Rounds
The percentage listed above is for the primary movement. Record weight in comments.
Hang Clean Progression @ ascending weight
Start with the barbell. Add 5-10# each round. Focus on technique.
1 Romanian Deadlift
1 Hang Jump Shrug
1 Hang High Pull
1 Hang Clean
Metabolic Conditioning
Complete 50 Double Unders, 50 Butterfly Sit Ups, 5 Deadlift, then 40 Double Unders, 40 BFSU, 5 Deadlift, and so on until you complete the last set of 10 DU and BFSU and 5 Deadlift. Record time in comments.
For Time
50, 40, 30, 20, 10
Double Unders
Butterfly Sit Ups
5 Deadlift @ 205# (this should feel like 75% of your 1RM, if it doesn't adjust to an appropriate weight)
Total Time: Record in comments
DAY 1
Warm Up
Part A.
1:00 Calves Foam Roll
1:00 Quad Foam Roll
1:00 Lats Roll
1:00 Pec Foam Roll
Part B.
40 Band Walks (20R/20L)
40 Monster Walks (20F/20B)
24 Single Leg Feet Elevated Glute Bridges (12R/12L)
10 90/90 Alternating Hip Stretch
10 World's Greatest
10 Leg Swings (each direction)
Part C. 2 Rounds
20 Double Dumbbell Swings
20 Bodyweight Squats
20 Light DB Bench Press
Strength: 4 Sets, Single Leg Stability emphasis
12 Single Leg Barbell RDL (6R/6L) 3:0:0:0
>12 Skater Hop & Hold with Med Ball*
*use the 10# med ball and throw it laterally without letting go, make sure you stick the landing before rebounding back to the other side.
>10 Med Ball Cleans 20#
Metabolic Conditioning
8 Minute AMRAP
3 Hang Cleans @ 95#
6 Lateral Burpees Over the Bar
3 Front Squats* @ 95#
6 Box Jumps
*deadlift then hang clean, OR power clean the bar up the front rack position.
Rest 2:00
then...
3 Rounds for Time
3 Hang Cleans
6 Lateral Burpees Over the Bar
3 Front Squats
6 Box Jumps
Total Rounds: record in comments
Total Time (Part II): record in comments
Warm Up
Part A.
1:00 Calves Foam Roll
1:00 Quad Foam Roll
1:00 Lats Roll
1:00 Pec Foam Roll
Part B.
40 Band Walks (20R/20L)
40 Monster Walks (20F/20B)
24 Single Leg Feet Elevated Glute Bridges (12R/12L)
10 90/90 Alternating Hip Stretch
10 World's Greatest
10 Leg Swings (each direction)
Part C. 2 Rounds
20 Double Dumbbell Swings
20 Bodyweight Squats
20 Light DB Bench Press
Strength: 4 Sets, Single Leg Stability emphasis
12 Single Leg Barbell RDL (6R/6L) 3:0:0:0
>12 Skater Hop & Hold with Med Ball*
*use the 10# med ball and throw it laterally without letting go, make sure you stick the landing before rebounding back to the other side.
>10 Med Ball Cleans 20#
Metabolic Conditioning
8 Minute AMRAP
3 Hang Cleans @ 95#
6 Lateral Burpees Over the Bar
3 Front Squats* @ 95#
6 Box Jumps
*deadlift then hang clean, OR power clean the bar up the front rack position.
Rest 2:00
then...
3 Rounds for Time
3 Hang Cleans
6 Lateral Burpees Over the Bar
3 Front Squats
6 Box Jumps
Total Rounds: record in comments
Total Time (Part II): record in comments
DAY 2
Warm Up
Part A.
1:00 Jump Rope
5 Inch Worms
1:00 Jump Rope
10 Leg Swings
1:00 Jump Rope
1:00 Squat Hold (weighted or assisted)
1:00 Jump Rope
10 Quad Stretch
Part B.
40 Band Walks (20R/20L)
40 Monster Walks (20F/20B)
20 Feet Elevated Glute Bridges
24 Single Leg Feet Elevated Glute Bridges (12R/12L)
0:30 Wolverine Hold
Strength
EMOM: 8 Rounds
Clean Progression
1 Deadlift
1 Hang Jump Shrug
1 Hang High Pull
1 Hang Clean
Metabolic Conditioning
5 Rounds for Time
5 Renegade Push Ups (Push Up + Row + Row)
10 Dumbbell Front Squats
15 Dumbbell Deadlifts
20 Lateral Jumps Over Dumbbells (R + L = 1)
Total Time: record in comments
Warm Up
Part A.
1:00 Jump Rope
5 Inch Worms
1:00 Jump Rope
10 Leg Swings
1:00 Jump Rope
1:00 Squat Hold (weighted or assisted)
1:00 Jump Rope
10 Quad Stretch
Part B.
40 Band Walks (20R/20L)
40 Monster Walks (20F/20B)
20 Feet Elevated Glute Bridges
24 Single Leg Feet Elevated Glute Bridges (12R/12L)
0:30 Wolverine Hold
Strength
EMOM: 8 Rounds
Clean Progression
1 Deadlift
1 Hang Jump Shrug
1 Hang High Pull
1 Hang Clean
Metabolic Conditioning
5 Rounds for Time
5 Renegade Push Ups (Push Up + Row + Row)
10 Dumbbell Front Squats
15 Dumbbell Deadlifts
20 Lateral Jumps Over Dumbbells (R + L = 1)
Total Time: record in comments
DAY 3
Warm Up
Part A.
0:15 Wolverine Hold
10 Forearm Scapula Push Ups
0:15 Wolverine Hold
10 T-Spine Rotations
7 each Rotator Cuff Alphabet
Part B.
40 Band Walks (20R/20L)
40 Monster Walks (20F/20B)
20 Feet Elevated Glute Bridges
24 Single Leg Feet Elevated Glute Bridges (12R/12L)
0:30 Wolverine Hold
Strength: 4 Sets
10 Hurricane Press @ 3:0:0:0
>6 Turkish Get Up 3R/3L
Metabolic Conditioning
E2MOM: Survival
Go until you can't complete the work within the minute. Add one rep to each movement every round.
10 + 1 DB Push Press @ 30#
8 + 1 Burpee Lane Slides*
6 + 1 Devils Press @ 30#
*One burpee on the side of the key, slide across to the other side = 1 rep. Make sure you are outside of the lane every time you do your burpees.
Total Time: record total rounds survived in comments
Warm Up
Part A.
0:15 Wolverine Hold
10 Forearm Scapula Push Ups
0:15 Wolverine Hold
10 T-Spine Rotations
7 each Rotator Cuff Alphabet
Part B.
40 Band Walks (20R/20L)
40 Monster Walks (20F/20B)
20 Feet Elevated Glute Bridges
24 Single Leg Feet Elevated Glute Bridges (12R/12L)
0:30 Wolverine Hold
Strength: 4 Sets
10 Hurricane Press @ 3:0:0:0
>6 Turkish Get Up 3R/3L
Metabolic Conditioning
E2MOM: Survival
Go until you can't complete the work within the minute. Add one rep to each movement every round.
10 + 1 DB Push Press @ 30#
8 + 1 Burpee Lane Slides*
6 + 1 Devils Press @ 30#
*One burpee on the side of the key, slide across to the other side = 1 rep. Make sure you are outside of the lane every time you do your burpees.
Total Time: record total rounds survived in comments
DAY 1
Warm Up
Part A.
2:00 Quad Foam Roll
2:00 Adductor Foam Roll
1:00 Calves Foam Roll
Part B.
1:30 Jump Rope
30 Band Walks (15R/15L)
30 Monster Walks (15R/15L)
20 Banded Glute Bridges
1:30 Jump Rope
5 Inch Worms
10 World's Greatest
10 Leg Swings
Testing
Ghetto Vert Test*
Strict
Attempt 1
Attempt 2
Attempt 3
Approach
Attempt 1
Attempt 2
Attempt 3
Step 1
Measure your standing reach by stretching a tape measure up against the wall. Reach one hand up against the wall as high as you can. Where your fingers reach to is your total standing reach. For example, if you reach up to 8 feet and 6", your standing reach is 102".
Step 2
For this test, have someone stand on a ladder next to the hoop with a camera zoomed in on the rim.
Step 3
Complete 3 attempts each of a strict vertical jump (start standing right in front of the rim, jump from two feet) trying to jump as high as you can, and then complete 3 attempts with an approach. The approach can be however you want and off of one or two feet. I would definitely suggest using the same approach you'd take if you were going to dunk.
Step 4
Take an approximate measurement of how far over or under the rim you were on your attempts. The rim is 120" tall, so you will want to add your estimated inches over or under. For example, if you hit the rim just at your finger tips, your reach on your jump would be 120". If you were an inch under it would be 119". If you were about at your wrist, measure the length of your hand in inches and then add that.
Step 5
Subtract your standing reach from your jump attempts. From the example above, you would take 120 (if your finger tips hit the rim) and subtract your standing reach of 102, for a grand total of an 18" vertical jump (which would not be very good so hopefully you do better, ha!).
Forearm Plank
How long can you hold a legit, strong plank for? If your low back starts to sag or your shoulders are collapsing, stop. Never sacrifice score for form.
Lane Agility
Attempt 1
Attempt 2
Optional Attempt 3
Push Ups
How many push ups can you do in 1:00? Your chest much touch the floor on reach rep, and your arms must lock out to full extension at the top of each rep.
Wall Sit
How long can you hold a wall sit for? Your head, shoulders, and hips must be against the wall the entire time with your knees in line with your hips and knees over your heels.
Strict Pull Ups
With an overhand grip, how many full extension pull ups can you get? You must start from a fully extended position, feet not touching the floor, and pull your chin up and over the bar for the rep to count. You cannot swing (kip).
Side Plank, R.
Side Plank, L.
For the side plank, uphold the same principles as the forearm plank, meaning that we do not want you sacrificing form in order to get a better time.
Warm Up
Part A.
2:00 Quad Foam Roll
2:00 Adductor Foam Roll
1:00 Calves Foam Roll
Part B.
1:30 Jump Rope
30 Band Walks (15R/15L)
30 Monster Walks (15R/15L)
20 Banded Glute Bridges
1:30 Jump Rope
5 Inch Worms
10 World's Greatest
10 Leg Swings
Testing
Ghetto Vert Test*
Strict
Attempt 1
Attempt 2
Attempt 3
Approach
Attempt 1
Attempt 2
Attempt 3
Step 1
Measure your standing reach by stretching a tape measure up against the wall. Reach one hand up against the wall as high as you can. Where your fingers reach to is your total standing reach. For example, if you reach up to 8 feet and 6", your standing reach is 102".
Step 2
For this test, have someone stand on a ladder next to the hoop with a camera zoomed in on the rim.
Step 3
Complete 3 attempts each of a strict vertical jump (start standing right in front of the rim, jump from two feet) trying to jump as high as you can, and then complete 3 attempts with an approach. The approach can be however you want and off of one or two feet. I would definitely suggest using the same approach you'd take if you were going to dunk.
Step 4
Take an approximate measurement of how far over or under the rim you were on your attempts. The rim is 120" tall, so you will want to add your estimated inches over or under. For example, if you hit the rim just at your finger tips, your reach on your jump would be 120". If you were an inch under it would be 119". If you were about at your wrist, measure the length of your hand in inches and then add that.
Step 5
Subtract your standing reach from your jump attempts. From the example above, you would take 120 (if your finger tips hit the rim) and subtract your standing reach of 102, for a grand total of an 18" vertical jump (which would not be very good so hopefully you do better, ha!).
Forearm Plank
How long can you hold a legit, strong plank for? If your low back starts to sag or your shoulders are collapsing, stop. Never sacrifice score for form.
Lane Agility
Attempt 1
Attempt 2
Optional Attempt 3
Push Ups
How many push ups can you do in 1:00? Your chest much touch the floor on reach rep, and your arms must lock out to full extension at the top of each rep.
Wall Sit
How long can you hold a wall sit for? Your head, shoulders, and hips must be against the wall the entire time with your knees in line with your hips and knees over your heels.
Strict Pull Ups
With an overhand grip, how many full extension pull ups can you get? You must start from a fully extended position, feet not touching the floor, and pull your chin up and over the bar for the rep to count. You cannot swing (kip).
Side Plank, R.
Side Plank, L.
For the side plank, uphold the same principles as the forearm plank, meaning that we do not want you sacrificing form in order to get a better time.
DAY 2
Warm Up
Part A. ~15 - 20 minutes
2:00 Hip Flexor Roll
1:00 Adductor Roll
1:00 Kneeling Adductor Stretch
1:00 Hamstring Roll
1:00 Wrist Mobility
10 Quad Stretch
1:00 Glute Foam Roll
10 90/90 Alternating Hip Stretch
Part B.
40 Band Walks (20R/20L)
40 Monster Walks (20F/20B)
24 Single Leg Feet Elevated Glute Bridges (12R/12L)
10 90/90 Alternating Hip Stretch
10 World's Greatest
10 Leg Swings (each direction)
Part C. 2 Rounds
22 Dumbbell Glute Bridges
22 Banded Overhead Tricep Extensions
22 Shoulder Taps
22 Goblet Squats @ 20#
Testing
Follow the below order. If possible, please send me real time video of your warm up sets so I can give you feedback (text to 9079423030). Start with the empty barbell for each and progressively work your way up to heavy weight, here is a suggested rep and rough weight increase to follow.
Warm Up Set 1: 10 Reps x Empty Barbell
Warm Up Set 2: 6 Reps x 40-50% 1RM
Warm Up Set 3: 4 Reps x 60-70% 1RM
Warm Up Set 4: 3 Reps x 75-80% 1RM
1-3RM Hang Clean
1-3RM Front Squat
1-3RM Bench Press
Warm Up
Part A. ~15 - 20 minutes
2:00 Hip Flexor Roll
1:00 Adductor Roll
1:00 Kneeling Adductor Stretch
1:00 Hamstring Roll
1:00 Wrist Mobility
10 Quad Stretch
1:00 Glute Foam Roll
10 90/90 Alternating Hip Stretch
Part B.
40 Band Walks (20R/20L)
40 Monster Walks (20F/20B)
24 Single Leg Feet Elevated Glute Bridges (12R/12L)
10 90/90 Alternating Hip Stretch
10 World's Greatest
10 Leg Swings (each direction)
Part C. 2 Rounds
22 Dumbbell Glute Bridges
22 Banded Overhead Tricep Extensions
22 Shoulder Taps
22 Goblet Squats @ 20#
Testing
Follow the below order. If possible, please send me real time video of your warm up sets so I can give you feedback (text to 9079423030). Start with the empty barbell for each and progressively work your way up to heavy weight, here is a suggested rep and rough weight increase to follow.
Warm Up Set 1: 10 Reps x Empty Barbell
Warm Up Set 2: 6 Reps x 40-50% 1RM
Warm Up Set 3: 4 Reps x 60-70% 1RM
Warm Up Set 4: 3 Reps x 75-80% 1RM
1-3RM Hang Clean
1-3RM Front Squat
1-3RM Bench Press
DAY 3
Warm Up
Part A.
2:00 Lat Foam Roll
2:00 Pec Foam Roll
2:00 Trap Smash with Lacrosse Ball
Part B.
20 Band Hip to Face Pulls
10 Band Y's
10 T-Spine Rotation
5 Inch Worms
5 Band Y's
Technique Work: Snatch Progression
You may be wondering how learning the Snatch will help you become a better basketball player, and here is how: it helps improve overall coordination; it helps with total body stability, mobility, and strength; it helps with vertical acceleration and deceleration; and finally, it is a sneaky way to bulletproof your core.
Technique EMOM: 4 Rounds (empty barbell)
1 Snatch Grip Deadlift
1 Snatch Grip Jump Shrug
1 Snatch Grip High Pull
1 Hang Snatch
1 Power Snatch
Strength: 5 Sets
3 Power Snatch @ ascending weight
Add only a little weight at a time. Only increase weight if your form is feeling impeccable. Feel free to send me videos for feedback!
>5 Box Jumps
>20 Lunge Punches (10R/10L)
>0:30 Hollow Hold + Band Lat Pulls
Warm Up
Part A.
2:00 Lat Foam Roll
2:00 Pec Foam Roll
2:00 Trap Smash with Lacrosse Ball
Part B.
20 Band Hip to Face Pulls
10 Band Y's
10 T-Spine Rotation
5 Inch Worms
5 Band Y's
Technique Work: Snatch Progression
You may be wondering how learning the Snatch will help you become a better basketball player, and here is how: it helps improve overall coordination; it helps with total body stability, mobility, and strength; it helps with vertical acceleration and deceleration; and finally, it is a sneaky way to bulletproof your core.
Technique EMOM: 4 Rounds (empty barbell)
1 Snatch Grip Deadlift
1 Snatch Grip Jump Shrug
1 Snatch Grip High Pull
1 Hang Snatch
1 Power Snatch
Strength: 5 Sets
3 Power Snatch @ ascending weight
Add only a little weight at a time. Only increase weight if your form is feeling impeccable. Feel free to send me videos for feedback!
>5 Box Jumps
>20 Lunge Punches (10R/10L)
>0:30 Hollow Hold + Band Lat Pulls
Workout Library
No old workouts yet.
