finally summer league is done, back to training… will this overtrain me?
Monday
Make 300 jumpers
ball handling drills
-Bench press 8x3-4
-Row variation 6x6
-standing/seated military press/push press 4x6-8
-Bicep/tricep work
-Ab Work
Rotation
-Full Contact Twists 4 x 12
-Russian Twists on Ball 4 x 15
Tuesday
Make 250-300 jumpers
Sprints
6x15 yard sprints
6x20 yard sprints
6x25 yard sprints
90 sec rest, 2 min rest in between yard change
-Heavy Squat 6x4
-Reverse Hypers 4x8
-Step ups 3x6 each leg
-Single Calf Raises 4x12 each
-Ab Work
Stabilization/Compression
-Pillar Bridges 4 x 40 seconds
-Quadruped Navel Draws 4 x 10 (with 6 second holds)
Wednesday
make 200 jumpers
ball handling drills
defensive work
1 mile run
balance board work
Thursday
make 300 jumpers
ball handling drills
-Pullup/Chin up variation 5x6-8
-DB Bench/Stability ball press 4x6
-Rope Pulls to neck 4x10
-Poor Man?s Shoulder Horn 4x10
-bicep/tricep work
-Ab work
Lateral Flexion
-Lateral Flexion off roman chair 4x12 each
-Side Bends, 4 x 8 each
Friday
Make 250-300 jumpers
Sprints
5x50 yard sprints
5x80 yard sprints
5x100 yard sprints
Deadlift 6x5
Romanian Deadlift 3x8
Lunges 4x8 each leg
GHR 3x6
Calf Raises 4x12
-Ab work
Linear
-Decline Bench Reverse Crunches/hanging leg raises, 4 x 15
-Standing/seated Cable Crunches, 4 x 12
Saturday
make 300 jumpers
ball handling drills
interval running
Sunday
rest, stretch