this is the nsca sample off season program for a college basketball player
the work out is a perdiazation model focusing on power , strength and hypertrophy taken from page 524-526 of the most recent (2000)
strength and condiationing manual by the national strength and conditioning association.
i think it might help anyone here in need of a good off season program
as it was written by the experts on this subject
intial testing
5rm
power clean
10 rm
hip seld
bench
12 rm
leg curl
lat pulldown
trcips ext
upright row
other testing (i didnt do these)
sit and reach
shoulder elevation
1.5 mile run
300yd shuttle run
line drill
t-test
vetical jump
body comp
microcycle 1
2 weeks
hypertrophy and endurance
week 1 3 times a week all the same
clean 2x5@80% of 5rm
hip seld 2x10@90% of 10rm
leg curl 2x12rm
bench 2x10@90%
lat pulldown 2x12rm
tricep ext 2x12rm
upright 2x12
ab crunch 2x20
week 2 mon/wed/fri all the same
clean 3x5@85% of 5rm
hip seld 3x1orm
leg curl 2x12rm
bench 3x10rm
lat pulldown 2x12rm
tricep ext 2x12rm
upright 2x12
ab crunch 2x20
microcycle 2
base strength 2 weeks
week 1 3x a week mon heavy day full on
wed is light day 80% of weight used for mon for core and power lifts
fri is medium day 90% of weight used for mon for core and power lifts
clean 3x5@95% of 5rm
hip seld 3x6rm @90% of 6rm
leg curl 2x10rm
bench 3x6rm @90% of 6rm
lat pulldown 2x10rm
tricep ext 2x10rm
upright 2x10 rm
ab crunch 2x20
base strength week 2
3x a week
mon heavy day full on
wed is light day 80% of weight used for mon for core and power lifts
fri is medium day 90% of weight used for mon for core and power lifts
clean 3x5rm
hip seld 3x6rm
leg curl 2x10rm
bench 3x6rm
lat pulldown 2x10rm
tricep ext 2x10rm
upright 2x10 rm
ab crunch 2x20
unloading week
3 times during week mon wed fri
clean 3x5 @ 70% of 5rm
hip seld 2x6@ 70% of 6 rm
bench press 2x6 @ 70% of 6 rm
crunches 3x20
microcycle 3
f
important
from here on out in the program it will be 4 days a week
going like this
mon lower body at full strength
thurs repeat mondays work out @ 85% of mon weights for core and power lifts
tues upper at full strength
fri repeat tues work out at 85 % for core and power lifts
this goes for all the microcycles 3-5
with the exception of unloading weeks
2 weeks hypertrophy and endurance
4 times a week
week 1 lower
hang snatch 3x5@95% of 5rm
back squat 3 x10rm
lunge 3x12rm
leg curl 3x12
calf raise seated 3x12rm
upper
push jerk 3x5@95% 5rm
incline bench 3x10 rm
bent over row 3x12rm
shlouder press 3x10rm
barbell curl 2x112rm
tricips push down 2x12rm
crunch 3x20
week 2
hang snatch 3x5rm
back squat 4 x10rm
lunge 3x12rm
leg curl 3x12rm
calf raise seated 3x12rm
upper
push jerk 3x5@rm
incline bench 4x10 rm
bent over row 3x12rm
shlouder press 4x10rm
barbell curl 2x12rm
tricips push down 2x12rm
crunch 3x20
mircocycle 4
base strength
hang snatch 4x5rm
back squat 3x6 @90% 6rm
lunge 3x8rm
leg curl 3x8rm
calf raise seated 3x8rm
upper
push jerk 4x5rm
incline bench 3x6@90% 6rm
bent over row 3x8rm
shlouder press 3x6@90%6rm
barbell curl 2x8rm
tricips push down 2x8rm
crunch 3x20
week2
hang snatch 4x5rm
back squat 3x6rm
lunge 3x8rm
leg curl 3x8rm
calf raise seated 3x8rm
upper
push jerk 4x5rm
incline bench 3x6rm
bent over row 3x8rm
shlouder press 3x6rm
barbellbell curl 2x8rm
tricips push down 2x8rm
crunch 3x20
unloading week
1 week
mon and thurs
hang snatch 4x5@70% 5rm
back squat 3x6@ 70% 6rm
ab 3x20
tue / fri
push jerk 4x5@70% 5rm
incline bench 3x6@70% 6rm
shoulder press 3x6@70% 6rm
microcycle 5
strenght and power phase
lower
clean 4x3@90% 3rm
hang snatch 5x3 @90% 3rm
front squat 4x4 @ 90%4rm
leg curl 3x8 rm
calf raise seated 3x8 rm
upper
push jerk 4x3 @90% 3rm
push press 4x3 @90% of 3 rm
bench 4x4 @90% of 4rm
seated row 3x8rm
tricep ext 2x8rm
hammer curl 2x8 rm
crunch 3x20
week 2
clean 5x3rm
hang snatch 5x3 rm
front squat 4x4 rm
leg curl 3x8 rm
calf raise seated 3x8 rm
upper push jerk 5x3 rm
push press 5x3rm
bench 4x4 rm
seated row 3x8rm
tricep ext 2x8rm
hammer curl 2x8 rm
crunch 3x20
unloading week
lower body is done the same on mon and thurs
clean 4x3 @70%
hang snatch 4x3 @70%
front squat 3x4 @70%
upper same on tues and fri
push jerk 4x3 @70%
push press 4x3@70%
bench 3x4@70%
crunch 3x20
rmk stands for rep max
any questions feel free to ask i will help with what i can
sorry for any typos
the work out is a perdiazation model focusing on power , strength and hypertrophy taken from page 524-526 of the most recent (2000)
strength and condiationing manual by the national strength and conditioning association.
i think it might help anyone here in need of a good off season program
as it was written by the experts on this subject
intial testing
5rm
power clean
10 rm
hip seld
bench
12 rm
leg curl
lat pulldown
trcips ext
upright row
other testing (i didnt do these)
sit and reach
shoulder elevation
1.5 mile run
300yd shuttle run
line drill
t-test
vetical jump
body comp
microcycle 1
2 weeks
hypertrophy and endurance
week 1 3 times a week all the same
clean 2x5@80% of 5rm
hip seld 2x10@90% of 10rm
leg curl 2x12rm
bench 2x10@90%
lat pulldown 2x12rm
tricep ext 2x12rm
upright 2x12
ab crunch 2x20
week 2 mon/wed/fri all the same
clean 3x5@85% of 5rm
hip seld 3x1orm
leg curl 2x12rm
bench 3x10rm
lat pulldown 2x12rm
tricep ext 2x12rm
upright 2x12
ab crunch 2x20
microcycle 2
base strength 2 weeks
week 1 3x a week mon heavy day full on
wed is light day 80% of weight used for mon for core and power lifts
fri is medium day 90% of weight used for mon for core and power lifts
clean 3x5@95% of 5rm
hip seld 3x6rm @90% of 6rm
leg curl 2x10rm
bench 3x6rm @90% of 6rm
lat pulldown 2x10rm
tricep ext 2x10rm
upright 2x10 rm
ab crunch 2x20
base strength week 2
3x a week
mon heavy day full on
wed is light day 80% of weight used for mon for core and power lifts
fri is medium day 90% of weight used for mon for core and power lifts
clean 3x5rm
hip seld 3x6rm
leg curl 2x10rm
bench 3x6rm
lat pulldown 2x10rm
tricep ext 2x10rm
upright 2x10 rm
ab crunch 2x20
unloading week
3 times during week mon wed fri
clean 3x5 @ 70% of 5rm
hip seld 2x6@ 70% of 6 rm
bench press 2x6 @ 70% of 6 rm
crunches 3x20
microcycle 3
f
important
from here on out in the program it will be 4 days a week
going like this
mon lower body at full strength
thurs repeat mondays work out @ 85% of mon weights for core and power lifts
tues upper at full strength
fri repeat tues work out at 85 % for core and power lifts
this goes for all the microcycles 3-5
with the exception of unloading weeks
2 weeks hypertrophy and endurance
4 times a week
week 1 lower
hang snatch 3x5@95% of 5rm
back squat 3 x10rm
lunge 3x12rm
leg curl 3x12
calf raise seated 3x12rm
upper
push jerk 3x5@95% 5rm
incline bench 3x10 rm
bent over row 3x12rm
shlouder press 3x10rm
barbell curl 2x112rm
tricips push down 2x12rm
crunch 3x20
week 2
hang snatch 3x5rm
back squat 4 x10rm
lunge 3x12rm
leg curl 3x12rm
calf raise seated 3x12rm
upper
push jerk 3x5@rm
incline bench 4x10 rm
bent over row 3x12rm
shlouder press 4x10rm
barbell curl 2x12rm
tricips push down 2x12rm
crunch 3x20
mircocycle 4
base strength
hang snatch 4x5rm
back squat 3x6 @90% 6rm
lunge 3x8rm
leg curl 3x8rm
calf raise seated 3x8rm
upper
push jerk 4x5rm
incline bench 3x6@90% 6rm
bent over row 3x8rm
shlouder press 3x6@90%6rm
barbell curl 2x8rm
tricips push down 2x8rm
crunch 3x20
week2
hang snatch 4x5rm
back squat 3x6rm
lunge 3x8rm
leg curl 3x8rm
calf raise seated 3x8rm
upper
push jerk 4x5rm
incline bench 3x6rm
bent over row 3x8rm
shlouder press 3x6rm
barbellbell curl 2x8rm
tricips push down 2x8rm
crunch 3x20
unloading week
1 week
mon and thurs
hang snatch 4x5@70% 5rm
back squat 3x6@ 70% 6rm
ab 3x20
tue / fri
push jerk 4x5@70% 5rm
incline bench 3x6@70% 6rm
shoulder press 3x6@70% 6rm
microcycle 5
strenght and power phase
lower
clean 4x3@90% 3rm
hang snatch 5x3 @90% 3rm
front squat 4x4 @ 90%4rm
leg curl 3x8 rm
calf raise seated 3x8 rm
upper
push jerk 4x3 @90% 3rm
push press 4x3 @90% of 3 rm
bench 4x4 @90% of 4rm
seated row 3x8rm
tricep ext 2x8rm
hammer curl 2x8 rm
crunch 3x20
week 2
clean 5x3rm
hang snatch 5x3 rm
front squat 4x4 rm
leg curl 3x8 rm
calf raise seated 3x8 rm
upper push jerk 5x3 rm
push press 5x3rm
bench 4x4 rm
seated row 3x8rm
tricep ext 2x8rm
hammer curl 2x8 rm
crunch 3x20
unloading week
lower body is done the same on mon and thurs
clean 4x3 @70%
hang snatch 4x3 @70%
front squat 3x4 @70%
upper same on tues and fri
push jerk 4x3 @70%
push press 4x3@70%
bench 3x4@70%
crunch 3x20
rmk stands for rep max
any questions feel free to ask i will help with what i can
sorry for any typos