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a program for athletes

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  • a program for athletes

    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
    Owner of Fitness Paramount Personal Training
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