Making the Leap – Explosive Training 101

To perform as a basketball athlete, you have to do more than just the ability to jump high. One must also possess speed, power, strength, endurance, balance, coordination and the durability to withstand the rigors of a long season. The MuscleTech^® athlete that follows this program will attain the tools necessary to become an all-star.

(Perform this routine 3 times per week)

Foam Roll: Calves/ Hamstrings/Hip Flexors/Lats
5 min. jog on treadmill
Stretch:

1. Calves
2. Hamstrings
3. Hip Flexors
4. Lats
5. Chest

Core/Balance/Plyo (2 sets):

1. Plank with Shoulder Flexion & Hip Extension, 12 reps
2. Knee Tuck on Stability Ball, 15reps
3. Kneeling Cable Chop, 10 reps each side
4. Standing T-Stabilization, 8 per leg
5. Jump Up on Stabilization on BOSU, 12 reps
6. E.F.T. Drill, 2 cycles

Resistance (3 sets of the following):

1. Transverse Lunge, Single-Leg Balance, Dumbbell Curl & Press, 8 each leg
2. Medball, Single-Leg Push-Ups, 8 each leg
3. One-Legged Bent-Over Dumbbell Row, 8 each leg
4. Prone Shoulder External Rotations with Bands on Stability Ball, 16 reps
5. One-Arm Dumbbell Overhead, Single-Leg Bench Squat (from a 12”-18” box) to Heel Raise, 8 each leg
6. Isometric Lunge – Cable Curls, 16 reps
7. Body Saw (feet on glider discs), 16 reps

*Utilize enough weight that will provide a challenge but won’t cause breakdown in posture/stability on stabilization movements.

(Perform this routine 3 times per week)

Foam Roll: Calves/Hamstrings/Hip Flexors/Lats
5 min. jog on treadmill
Stretch:

1. Calves
2. Hamstrings
3. Hip Flexors
4. Lats
5. Chest

Core/Balance/Plyo (2 sets):

1. Unanchored Sit-Ups with Medball Reach, 15 reps
2. Hanging Toe to Bar, 15 reps
3. Kneeling Cable Chops, 10 reps per side
4. Single-Leg Romanian Deadlift to PNF, 8 each side
5. Tuck Jumps, 12 reps
6. Mini-Circuit, 30 sec each exercise
   • Squat Thrusts
   • Walk Up/Down on 4” Box (for speed)
   • Quick Feet on 4” Box (for speed)

Olympic Lifts (5 sets):

1. Clean complex
   • 1 Power Clean + 1 Hang Power Clean + 2 Push Jerks

Resistance (compound sets–3 sets of the following):

1. Chest
   • Bench Press, 10 reps
   • Push-Up Rotations, 16 reps
2. Back
   • Barbell Row, 10 reps
   • Dumbbell Rear Delt Flyes on Stability Ball
3. Legs
   • Back Squats, 10 reps
   • Single-Leg Pistol Squat to 12”-18” Bench, 8 reps per leg
4. Shoulders
   • Standing Dumbbell Arnold Press, 10 reps
   • 45-Degree Dumbbell Press on Stability Ball, 16 reps
5. Legs
   • Barbell Hip Thrusts
   • Single-Leg Squat Touchdown (hold dumbbell in opposite arm), 8 reps each leg

*Utilize the heaviest amount of weight possible while maintain good form on Strength movements.
*Utilize enough weight that will provide a challenge but won’t cause breakdown in posture/stability on Stabilization movements.

Foam Roll: Calves/Hamstrings/Hip Flexors/Lats
Circuit–30 sec each; 2 sets

1. Prisoner Squats
2. Inch Worms
3. Reverse Lunges
4. Jumping Jacks
5. Push-Ups
6. Lateral Lunges

Olympic Lifts (5 sets):

1. Snatch Complex
   • 2 Snatch Pull + 2 Power Snatch

Resistance (4 sets):

1. Chest:
   • Incline Chest Press, 5 reps
   • Plyo Push-Ups onto Medball, 12 reps
2. Back:
   • Pull-Ups, Max Reps
   • Medball Soccer Passes, 12 reps
3. Legs:
   • Sumo Deadlifts, 5 reps
   • Weighted Box Jumps (24” box), 10 reps
4. Shoulders:
   • Standing Barbell Press, 5 reps
   • Landmine Single-Arm Push Press, 6 reps per arm
5. Legs:
   • Barbell Front Squats, 5 reps
   • Power Step-Ups, 16 reps per leg

*Power is the name of the game. Perform strength exercises with great intensity; perform power exercises with great force. Always engage core.