Gallaudet MBB Summer 15 Lift

MENS
BASKETBALL
SUMMER PROGRAM
2015

WHAT WILL I DO
DIFFERENTLY IN 2015-2016?
Basketball Summer Program 2015

BASKETBALL SUMMER GOAL SHEET
2015

NAME:

BODY WEIGHT:
GOAL WEIGHT:

FRONT SQUAT GOAL:

1 RM BENCH PRESS GOAL:

SNATCH GOAL:

BASKETBALL SUMMER 2015

Important Dates:
Workout Begin: Monday June 1st , 2015
Summer School 1: Monday May 18th, 2015
Summer School 2: Monday June 9th, 2015
Jump Start: Sunday July 26th 2015
First day of School: Tuesday Aug 31ST, 2015

REMEMBER:
studies have conrmed that the #1 factor in the prevenLon of injuries is the
physical condiLoning and strength of athletes.
Be ready and in shape when you report to Gallaudet.

If you have any quesLons regarding the workout, feel free to contact:

Coach Randy: Email: randall.moore@Gallaudet.edu Text: 313-303-2778

Basketball Summer Program

2
2015
3
2015
SUMMER WORKOUT CALENDAR
2015
JUNE 2015
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3 4 5 6
LIFT & RUN LIFT & RUN LIFT & RUN
PHASE 1, DAY 1 PHASE 1, DAY 2 PHASE 1, DAY 3
7 8 9 10 11 12 13
PHASE 1, DAY 1, PHASE 1, DAY 2, PHASE 1, DAY 3,
WK 2 WK 2 WK 2
14 15 16 17 18 19 20
LIFT & RUN LIFT & RUN LIFT ONLY
WK 3 WK 3 WK 3
21 22 23 24 25 26 27
WK 4 WK 4 WK 4
28 29 30
LIFT & RUN
PHASE 2, DAY 1
JULY 2015
1 2 3 4
LIFT & RUN LIFT & RUN
PHASE 2, DAY 2 PHASE 2, DAY 3
5 6 7 8 9 10 11
WK 2 WK 2 WK 2
12 13 14 15 16 17 18
WK 3 WK 3 WK 3
19 20 21 22 23 24 25
WK 4 WK 4 WK 4
26 JUMPSTART 27 28 29 30 31
PHASE 3, DAY 1 PHASE 3, DAY 2 PHASE 3, DAY 3

4
2015
AUGUST 2015
2 3 4 5 6 7 8
WK 2 WK 2 WK 3
9 10 11 12 13 14 15
WK 3 WK 3 WK 3
16 17 18 19 20 21 22
WK 4 WK 4 WK 4
23 24 25 26 27 28 29
RECOVERY RECOVERY RECOVERY
(SWIM, BIKE, (SWIM, BIKE, (SWIM, BIKE,
STRETCH, ETC..) STRETCH, ETC..) STRETCH, ETC..)
30 31 FIRST DAY OF
SCHOOL


5
2015
Week Week Notes
Beginning
1 1-JUNE 1st week of training after a few weeks off. It is important to rebuild your
strength base. Make time for running. The first weeks will build your
foundation. The more days you take off, the more you will hurt your
progress.
2 8-JUNE Work hard, high volume workouts. Make sure all of your lifts are
successful.
3 15-JUNE Work hard, volume decreases, slightly. Make sure all of your lifts are
successful.
4 22-JUNE BACK OFF WEEK. Volume decreases, transitioning for the next
workout phase. Finish under 45 minutes. Running intensity stays high.
5 29-JUNE Start of the 2nd phase. Volume has decreased and intensity has
increased. You should be lifting slightly heavier weights than the
previous phase. Continue building your conditioning.
6 6-JULY Continue working hard. Volume has decreased and intensity has
increased. You should be lifting slightly heavier weights than the
previous phase.
7 13-JULY Continue working hard. Get as many successful lifts as possible.
8 20-JULY BACK OFF WEEK. Lighter weights this week. Finish under 45
minutes. Running intensity stays high.
9 27-JULY Start of the 3rd phase. Intensity is high and volume is very low. You
should be lifting slightly heavier weights than the previous phase. Focus
on completing successful lifts. Your conditioning should be peaking.
10 3-AUGUST Intensity remains high. Continue working hard.
11 10-AUGUST Work hard. Get as many successful lifts as possible.

12 17-AUGUST Work hard. Get as many successful lifts as possible. Last week in this
phase, finish it well. THIS IS YOUR LAST WEEK OF HEAVY
LIFTING BEFORE THE TRANSITION TO YOUR PRE SEASON
MAKE IT COUNT. TEST YOUR STRENGTH.
RUNNING REMAINS HIGH.
13 24-AUGUST BACK OFF WEEK. Active recovery work. Swimming, biking, hiking,
yoga, Zumba, etc Very light workouts. Add a lot of foam rolling and
stretching. Prepare your body by eating and sleeping well.

6
2015
DO THIS WARM UP BEFORE YOUR CONDITIONING & SPRINT DAY RUN.
MOBILITY: GET LOOSE, INCREASE BODY TEMPERAURE, INCREASE JOINT FLUIDITY
High Knees 2 x 10 yards

High Knee Butt Kicks 2 x 10 yards
Carioca 2 x 10 yards
Monkeys 2 x 10 yards
Backward Hip Rotations 2 x 10 yards
Backward Run (Long Strides) 2 x 10 yards
A Skip 2 x 10 yards
B Skip 2 x 10 yards
Spiderman Complex 1 x 10 yards

Knee Pull to chest, spiderman, hamstring stretch, rotations
Forward Lunge w/ Twist 1 x 10 yards
Backward Lunge w/ Twist 1 x 10 yards
Stiff Leg Runs (Quick Feet) 2 x 10 yards
Leg Swings 1 x 8 each leg
(Forward & Back, Side to Side, Up & Down)
PREPARE THE BODY FOR THE WORKOUT: FLIRTING, MORE SPECIFIC

4 Sprints (70%, 80%, 90% 95%) 4 x 20 yards
Figure out where youre tight. Increase speed each set.
75% (run the first 10yards hard) x 20 yards

80% (run the first 10 yards hard) x20 yards
90% (full) x20 yards
95% (full) x20 yards
7
2015
DO THIS WARM UP BEFORE YOUR AGILITY DAY DRILLS.
MOBILITY: GET LOOSE, INCREASE BODY TEMPERAURE, INCREASE JOINT FLUIDITY
High Knees 2 x 10 yards

High Knee Butt Kicks 2 x 10 yards
Carioca 2 x 10 yards
Monkeys 2 x 10 yards
Backward Hip Rotations 2 x 10 yards
Backward Run (Long Strides) 2 x 10 yards
A Skip 2 x 10 yards
B Skip 2 x 10 yards
Spiderman Complex 1 x 10 yards

*Knee Pull to chest, spiderman, hamstring stretch, rotations
Forward Lunge w/ Twist
Backward Lunge w/ Twist 1 x 10 yards
Stiff Leg Runs (Quick Feet) 2 x 10 yards
PREPARE THE BODY FOR THE WORKOUT: FLIRTING, MORE SPECIFIC
5 YARD TOUCH AND GO (R HAND) X1

5 YARD TOUCH AND GO (L HAND) X1
5 YARD FORWARD/BACKPEDAL (BOTH FEET OVER) X1
5 YARD LATERAL SHUFFLE TOUCH AND SPRINT BACK X1 R & L
5 YARD BACKPEDAL AND SPRINT X1

8
2015
DO THIS WARM UP BEFORE YOU LIFT.
Squat and Press x8
Swing Squat x8
Sumo Squat + Upright Row x8
Split Squat + press x4 each
Single RDL x4 each
Lateral Squats x4 each
Single Leg Squat x4 each
Single leg Sit and Shuffle x4 each
Siff Squat (on toes) x8
Calf Raises x8

9
2015
10
2015
SPEED, AGILITY &
CONDITIONING

11
2015
SPEED, AGILITY, AND CONDITIONNG
*NOTE: REMEMBER TO DO YOUR CONDITIONING RUN AFTER
ON AGILITY AND SPRINT DAYS DO THE DRILLS/SPRINTS BEFORE

12
2015
13
2015
14
2015
15
2015
Phase 1
Week 1 - 4
BISON BASKETBALL RUNNING PROGRAM - PHASE 1
Form Running/Conditioning - Day 1 Week 1 Week 2 Week 3 Week 4

NOTES Distance Time Distance Time Distance Time Distance Time
400 METERS 400 400 200 100
CENTERS/FORWARDS RUN UNDER 400 200 200 100
1:30 200 200 200 100
GUARDS RUN UNDER 1: 20 200 200 200 100
REST: 4 MINUTES 200 200 200 100
200 METERS 100 200 200 100
CENTERS/FORWARDS RUN UNDER 100 100 100 100
35 SECONDS 100 100 100 100
GUARDS RUN UNDER 30 SECONDS 100 100 100 100
REST: 2-3 MINUTES 100 100 100
100 METERS 100 100
CENTERS/FORWARDS RUN UNDER 100
19 SECONDS.
GUARDS RUN UNDER 17 SECONDS.
REST: 1:30 - 2 MINUTES
Agility Day - Day 2 Week 1 Week 2 Week 3 Week 4

NOTES Reps Time Reps Time Reps Time Reps Time
Pro Agility (refer to handout) Left Left Left Left
Left Left Left Left
use stop watch no more than two Right Left Left Left
tenths drop in drills. Right Right Right Right
Sprint Ladder (5 - 10 - 15) Left Hand Left Hand Left Hand Left Hand
(refer to handout) Right Hand Right Hand Right Hand Right Hand
use stop watch no more than two Left Hand Left Hand Left Hand Left Hand
tenths drop in drills. Right Hand Right Hand Right Hand Right Hand
T Drill (refer to handout) Left Left Left Left
Left Left Left Left
Right Right Right Right
record reps. Right Right Right Right
Lane Agility (refer to handout) Left Left Left Left
Left Left Left Left
use stop watch no more than two Right Right Right Right
Backpedal/Sprint Ladder x1 x1 x1 x1
use stop watch no more than two x1 x1 x1 x1
tenths drop in drills. x1 x1 x1 x1
Sprints - Day 3 Week 1 Week 2 Week 3 Week 4

NOTES Distance Time Reps Time Reps Time Reps Time
Pyramid Sprints 20 yards 20 yards 20 yards 20 yards
25 yards 20 yards 20 yards 25 yards
25 yards 25 yards 25 yards
20 yards 20 yards 20 yards
record 'me! Full recovery.

2015 16
Phase 2
Week 5 - 8

NOTES Distance Time Distance Time Distance Time Distance Time
150 yard shuttle 150 150 150 150
CENTERS/FORWARDS RUN UNDER 24SEC 150 150 150 150
GUARDS RUN UNDER 21 SEC 150 150 150 150
150 150 150 150
150 150 150 150
150 150 150 150
note: set up 2 cones 25 yards apart. Touch each 150 150 150
line a total of 6 'mes. (3 each line). 1 set equals 6
touches. 150 150 150
150
rest: 2 - 3 minutes in between each set. 150

Left Left Left Left
Backpedal/Sprint Ladder (20meters) x1 x1 x1 x1
Backpedal Ladder (5 - 10 - 15) x1 x1 x1 x1
Left Left Left Left
Left Left Left Left

25 Yard Hill Sprints or Resisted Runs x1 x1 x1 x1
each sprint is full speed, walk back. x1 x1 x1 x1
x1 x1 x1 x1
rest until you are fully recovered each run. x1 x1 x1 x1
x1 x1 x1 x1
If a sled/tire is not available, use bleachers or a hill. x1 x1 x1 x1
x1 x1 x1 x1
do not use parachutes or resisted bands. x1 x1 x1 x1
x1 x1 x1
x1 x1 x1
x1
record Lme! x1
Backward Hill Sprints x1 x1 x1 x1
x1 x1 x1 x1
x1 x1 x1 x1

17
2015
Phase 3
Week 9 - 12


NOTES DISTANCE TIME DISTANCE TIME DISTANCE TIME DISTANCE TIME
100 YARD SHUTTLE (4 X 25 YARDS) 100 100 100 100

CENTERS/FORWARDS RUN UNDER 19SEC 100 100 100 100
GUARDS RUN UNDER 16SEC 100 100 100 100
100 100 100 100
100 100 100 100
100 100 100 100
note: set up 2 cones 25 yards apart. Touch each 100 100 100
line a total of 4 'mes. (2 each line). 1 set equals 4
touches. 100 100 100
100
REST: 1 MINUTE IN BETWEEN EACH 100
SET.

Left Left Left Left
Backpedal/Sprint Ladder (20meters) x1 x1 x1 x1
Backpedal Ladder (5 - 10 - 15) x1 x1 x1 x1
Left Left Left Left
Left Left Left Left

12 Timed Sprints (25 yards) 25yards 25yards 25yards 25yards
complete all 12 sprints within 12 minutes. 25yards 25yards 25yards 25yards
25yards 25yards 25yards 25yards
each sprint: run at full speed. Start at the same 25yards 25yards 25yards 25yards
starting line. 25yards 25yards 25yards 25yards
end no more than 2 tenths drop off from your first 25yards 25yards 25yards 25yards
run. 25yards 25yards 25yards 25yards
Walk back. 30 - 45 second rest in between runs. 25yards 25yards 25yards 25yards
record Lme! 25yards 25yards 25yards 25yards

18
2015
STRENGTH & POWER

19
2015
STRENGTH AND POWER

*NOTE: REMEMBER TO DO YOUR WARM UP &
INJURY PREVENTION (BEFORE YOU LIFT), AND
FLEXIBILITY/FOAM ROLL (AFTER YOU FINISH). THESE ARE
VERY IMPORTANT IN KEEPING YOU HEALTHY.

ALWAYS READ THE WORKOUT FROM TOP TO BOTTOM.


20
2015
Phase 1
Week 1 - 4
BISON basketball SUMMER PROGRAM - phase 1

WEIGHT ROOM WARM UP FLEXIBILITY Make sure the weight room
10lb. Warm up 10 MINUTE STRETCH AND ROLL @ THE END warm up is done rst followed
by pre - hab work, & mobility
work. This should take about 15

minutes: 5 min. 10 lb warm up,
INJURY PREVENTION CONDITIONING 5 min. pre - hab, and 5 minute
DO THIS BEFORE YOUR LIFT, AFTER AFTER YOU LIFT. mobility work. The work out
THE WARM UP. 400, 200, AND 100 METER RUNS.
1 LEG BALANCE (EYE'S CLOSED) X10SEC work!!!!!!
SPIDERMAN + HAMSTRING STRETCH X6E
T SPINE ROTATIONS X12E

WEEK 1 WEEK 2 WEEK 3 WEEK 4
DAY 1 (MONDAY)
TOTAL rep % wt. rep % wt. rep % wt. rep % wt.
MED BALL BODY CIRCLES X12EA X12EA X12EA X12EA

BACK SQUAT + BOX JUMP W/UP W/UP W/UP W/UP
WARM UP TO A WORKING WEIGHT. ALL X8 + 5 X6 + 5 X6 + 5 X5 + 5
AT THE SAME WEIGHT. INCREASE EACH X8 + 5 X6 + 5 X6 + 5 X5 + 5

WEEK. PERFORM BOX JUMP X8 + 5 X6 + 5 X6 + 5 X5 + 5
IMMEDIATELY AFTER YOU FINSH YOUR X6 + 5 X6 + 5 X5 + 5
SET.
RDL + BENT OVER ROW X8 X8 X8 X8
X8 X8 X8 X8
X8 X8 X8 X8
ALTERNATE: USE DUMMBBELLS
PAUSE BENCH PRESS W/UP W/UP W/UP W/UP
WARM UP TO A WORKING WEIGHT. ALL X8 X6 X6 X5
AT THE SAME WEIGHT. INCREASE EACH X8 X6 X6 X5
WEEK. X8 X6 X6 X5
X6 X6 X5
ALTERNATE: USE DUMMBBELLS
2 WAY LUNGE X6E X6E X6E X6E
FWD & BACK 45 DEGREES. X6E X6E X6E X6E
NO WEIGHT!! FOCUS ON STRETCH X6E X6E X6E X6E
& DEPTH!
CONDITIONING RUN (DAY 1)
10 MINUTE FOAM ROLL & STRETCH: QUADS, HIP FLEXORS, IT BAND, HAMI'S, ADDUCTORS, AND CALVES.
"IF WHAT YOU'VE DONE YESTERDAY STILL LOOKS BIG TO YOU, YOU HAVEN'T DONE MUCH TODAY." - COACH MIKE K.

21
2015
Phase 1
Week 1 - 4
BISON BASKETBALL SUMMER PROGRAM - phase 1

AGILITY WARM UP AGILITY'S Make sure the weight room
SEE AGILITY WARM UP IN THE SEE SPEED AND CONDITIONING PAPER: AGILITY DAY 2
warm up is done rst followed
SPEED AND CONDITIONING SECTION. by pre - hab work, & mobility
INJURY PREVENTION FLEXIBILITY 5 min. pre - hab, and 5 minute
DO THIS BEFORE YOUR LIFT, AFTER 10 MINUTE STRETCH AND ROLL @ THE END. mobility work. The work out
THE WARM UP.
ADDUCTOR FLOOR BRIDGES X12E
FWD LUNGE + TWIST X6E
1 LEG BALANCE X10 SEC EACH
DAY 2 (WEDNESDAY)
AGILITY DAY. DO AGILITY DRILLS BEFORE LIFT. SEE SPEED & CONDITIONING PROGRAM.
PRONE SHOULDER CIRCUIT 20SEC 20SEC 20SEC 20SEC
20SEC 20SEC 20SEC 20SEC

OVERHEAD SQUAT X3 X3 X3 X3
USE PIPE, STICK, OR LIGHT BAR X3 X3 X3 X3
X3 X3 X3 X3
PUSH PRESS (BEHIND NECK) W/UP W/UP W/UP W/UP
X3 X3 X3 X3
X3 X3 X3 X3
ALTERNATE: USE DUMBBELL'S X3 X3 X3 X3
POWER JERK (BEHIND NECK) W/UP W/UP W/UP W/UP

X3 X3 X3 X3
X3 X3 X3 X3
GOOD MORNING X8 X8 X8 X8
X8 X8 X8 X8
X8 X8 X8 X8
PAUSE INCLINE BENCH PRESS W/UP W/UP W/UP W/UP

ALL AT THE SAME WEIGHT. X8 X6 X6 X5
WARM UP TO 80-85% OF YOUR MAX. X8 X6 X6 X5
INCREASE EACH WEEK. X8 X6 X6 X5
X6 X6 X5
ALTERNATE: USE DUMBBELL'S
DB ROWS X8E X8E X8E X8E
BAR UPRIGHT ROWS X12 X12 X12 X12
PULL UPS FAILURE FAILURE FAILURE FAILURE
CHIN UPS FAILURE FAILURE FAILURE FAILURE
"TO BE A BETTER BASKETBALL PLAYER THAN YOU'VE EVER BEEN, YOU HAVE TO DO SOMETHING YOU'VE NEVER DONE."

22
2015
Phase 1
Week 1 - 4

SPRINT WARM UP SPRINTS Make sure the weight room
SEE AGILITY WARM UP IN THE SEE SPEED AND CONDITIONING PAPER: PYRAMID warm up is done rst followed
SPEED AND CONDITIONING SECTION. SPRINTS. by pre - hab work, & mobility

THE WARM UP.
SPIDERMAN + T SPINE TWIST X6EACH
DAY 3(FRIDAY)
SPRINT DAY. DO SPRINTS BEFORE LIFT. SEE SPEED & CONDITIONING PROGRAM.
RDL (STRETCH) X5 BAR X5 BAR X5 BAR X5 BAR
X5 BAR X5 BAR X5 BAR X5 BAR
CLEAN PULLS TO PIPE X3 X3 X3 X3
AT THE SAME WEIGHT. X3
ALTERNATE: BROAD JUMP + SQUAT JUMP X3 X3 X3 X3

FRONT SQUAT W/UP W/UP W/UP DB SUPER SQUAT
WARM UP TO A WORKING WEIGHT. ALL X5 X5 X5 W/UP
SETS AT THE SAME WEIGHT. X5 X5 X5 X20
INCREASE EACH WEEK. X5 X5 X5 X20
ALTERNATE: HEAVY DB FRONT SQUAT X5 X5 X5

FULL RDL (SNATCH GRIP) X8 X8 X8 X8
X8 X8 X8 X8
BARBELL BOX STEP UPS X6E X6E X6E X6E
X6E X6E X6E X6E
X6E X6E X6E X6E
DB BENCH PRESS X12 X12 X12 X12
LAT PULL DOWN X12 X12 X12 X12
DB BENCH PRESS X12 X12 X12 X12
DB INCLINE BENCH PRESS X12 X12 X12 X12
REVERSE GRIP LAT PULL DOWN X12 X12 X12 X12
DB INCLINE BENCH PRESS X12 X12 X12 X12
SHOULDER CIRCUIT 2 SETS 2 SETS 2 SETS 2 SETS
1. FULL CUBAN ROTATIONS X12 X12 X12 X12
2. REVERSE FLY'S X12 X12 X12 X12
3. UP AND OUT X12 X12 X12 X12
4. ARNOLD PRESS X12 X12 X12 X12
5. PLANK 30SEC 30SEC 30SEC 30SEC

LATERAL STEP UPS 2X6E 2X6E 2X6E 2X6E
ADDUCTOR WINDSHIELD WIPERS 2X12E 2X12E 2X12E 2X12E

SINGLE LEG HOP (FWD) & HOLD 2X6E 2X6E 2X6E 2X6E
10 MINUTE FOAM ROLL AND STRETCH:
QUADS, HIP FLEXORS, IT BAND, HAMSTRINGS, ADDUCTORS, CALVES, AND ROTATOR CUFF
FINISH THE WEEK STRONGFINISH THE GAME STRONG.

2015
Phase2
Week 5 - 8

THE WARM UP. 150 YARD SHUTTLE RUNS (6 X 25)
1 LEG BALANCE (EYE'S CLOSED) X10SEC
work!!!!!!
DAY 1 (MONDAY) WEEK 5 WEEK 6 WEEK 7 WEEK 8
ADDUCTOR FLOOR BRIDGES X12E X12E X12E X12E

HURDLE JUMP + BOX JUMP X3 X3 X3 X3
HOP OVER A BARRIER, WHEN YOU LAND X3 X3 X3 X3

QUICKLY JUMP ONTO A BOX X3 X3 X3 X3
BACK SQUAT W/UP W/UP W/UP BACK SQUAT


INCREAS
WEEK. X5 X5 X5 X5 E
INCREAS
X5 X5 X5 X3 E
INCREAS
X1 E
X5 X5 X5 X5
X5 X5 X5 X5
X5 X5 X5 X5
PAUSE BENCH PRESS W/UP W/UP W/UP DB BENCH PRESS

INCREAS
WEEK. X5 X5 X5 X5 E
INCREAS
X5 X5 X5 X3 E
INCREAS
ALTERNATE: USE DUMMBBELLS X1 E
3 WAY LUNGE X6E X6E X6E X6E
FWD, LATERAL, & BACK 45 DEGREES. X6E X6E X6E X6E
NO WEIGHT!! FOCUS ON STRETCH X6E X6E X6E X6E
& DEPTH!
CONDITIONING RUN (DAY 1) - PHASE 2
"A CHAMPION IS AFRAID OF LOSING. EVERYONE ELSE IS AFRAID OF WINNING."

24
2015
Phase2
Week 5 - 8

SPEED AND CONDITIONING SECTION. PHASE 2. by pre - hab work, & mobility
THE WARM UP.
DAY 2 (WEDNESDAY)
PRONE SHOULDER CIRCUIT 20SEC 20SEC 20SEC 20SEC

OVERHEAD SQUAT + LUNGE X3 X3 X3 X3
HOLD BAR, STICK, OR PIPE ABOVE HEAD X3 X3 X3 X3

IN OVERHEAD SQUAT POSITION. X3 X3 X3 X3
X3 X3 X3 X3
X3 X3 X3 X3

X3 X3 X3 X3
X3 X3 X3 X3
GOODMORNING X5 X5 X5 X5
X5 X5 X5 X5
X5 X5 X5 X5
X5 X5 X5 X5
PAUSE INCLINE BENCH PRESS W/UP W/UP W/UP DB BENCH PRESS

ALL AT THE SAME WEIGHT. X5 X5 X5 W/UP
WARM UP TO A WORKING WEIGHT X5 X5 X5 X8
INCREASE EACH WEEK. X5 X5 X5 X5 INCREASE
X3 INCREASE
ALTERNATE: USE DUMBBELL'S X1 INCREASE

UPRIGHT ROW X8 X8 X8 X8
X8 X8 X8 X8
BENT OVER ROW X5 X5E X5E X5E
BICEP CURL (YOUR CHOICE X8 X8 X8 X8
BENT OVER ROW X5 X5E X5E X5E
REVERSE GRIP BENT OVER ROW X5 X5E X5E X5E

REVERSE GRIP BENT OVER ROW X5E X5E X5E X5E

"LIFE IS SIMPLE: EAT, SLEEP, AND PLAY BASKETBALL."
25
2015
Phase2
Week 5 - 8

SEE AGILITY WARM UP IN THE SEE SPEED AND CONDITIONING PAPER: 25 YARD HILL
SPEED AND CONDITIONING SECTION. SPRINTS OR SLED/TIRE RUNS. by pre - hab work, & mobility
THE WARM UP.
DAY 3(FRIDAY) WEEK 5 WEEK 6 WEEK 7 WEEK 8
AT THE SAME WEIGHT. X3 X3 X3 X3
ALTERNATE: BROAD JUMP + SQUAT JUMP X3 X3 X3 X3

HOLD MEDICINE BALL FOR JUMPS.
FRONT SQUAT W/UP W/UP W/UP SQUAT & PRESS
SETS AT THE SAME WEIGHT. X3 X3 X3 X8
INCREASE EACH WEEK. X2 INCREASE X2 INCREASE X2 INCREASE X8
X2 SAME X2 SAME X2 SAME USE A PLATE OR MB
ALTERNATE: HEAVY DB FRONT SQUAT X2 SAME X2 SAME X2 SAME

X5 X5 X5 X5
X5 X5 X5 X5
RESISTED BOX STEP UPS X6E X6E X6E X6E
X6E X6E X6E X6E
X6E X6E X6E X6E
T PUSH UPS X12 X12 X12 X12
3 WAY DB INCLINE BENCH X5 X5 X5 X5
3 WAY DB INCLINE BENCH X5 X5 X5 X5
3. LATERAL RAISE X12 X12 X12 X12
4. FRONT RAISE X12 X12 X12 X12
5. ARNOLD PRESS 30SEC 30SEC 30SEC 30SEC


"THE REWARD IS NEVER AS GREAT WITHOUT THE STRUGGLE."

2015
Phase 3
Week 9 - 12
BISON BASKETBALLSUMMER PROGRAM - phase 3

THE WARM UP. 100 YARD SHUTTLE RUNS. 4 X 25 YARDS.
1 LEG BALANCE (EYE'S CLOSED) X10SEC
work!!!!!!
DAY 1 (MONDAY) WEEK 9 WEEK 10 WEEK 11 WEEK 12
ADDUCTOR FLOOR BRIDGES X12E X12E X12E X12E
2 HURDLE JUMP + BOX JUMP X3 X3 X3 X3
HOP OVER 2 BARRIERS, WHEN YOU LAND X3 X3 X3 X3

QUICKLY JUMP ONTO A BOX X3 X3 X3 X3
SHORT TIME ON THE GROUND.
BACK SQUAT W/UP W/UP W/UP BACK SQUAT

INCREAS INCREAS INCREAS INCREAS
WEEK. X2 E X2 E X2 E X3 E
INCREAS
X2 SAME X2 SAME X2 SAME X2 E
INCREAS
X2 X2 X2 X1 E
X3 X3 X3 X3
X3 X3 X3 X3
X3 X3 X3 X3
PAUSE BENCH PRESS W/UP W/UP W/UP DB BENCH PRESS

INCREAS INCREAS INCREAS INCREAS
WEEK. X2 E X2 E X2 E X3 E
INCREAS
X2 SAME X2 SAME X2 SAME X2 E
INCREAS
ALTERNATE: USE DUMMBBELLS X2 X2 X2 X1 E
CLOCK LUNGES 1SET 1SET 1SET 1SET
EACH HOUR. 1SET 1SET 1SET 1SET
NO WEIGHT!! FOCUS ON STRETCH 1SET 1SET 1SET 1SET
& DEPTH!
CONDITIONING RUN (DAY 1) - PHASE 2
"NOTHING IS IMPOSSIBLE, THE WORD ITSELF SAY'S I'M POSSIBLE." - AUDREY HEPBURN

27
2015
Phase 3
Week 9 - 12

SPEED AND CONDITIONING SECTION. PHASE 2. by pre - hab work, & mobility
THE WARM UP.
DAY 2 (WEDNESDAY)
OVERHEAD SQUAT X3 X3 X3 X3
HOLD BAR, STICK, OR PIPE ABOVE HEAD X3 X3 X3 X3

X3 X3 X3 X3
X3 X3 X3 X3
X3 X3 X3 X3
X2 INCREASE X2 INCREASE X2 INCREASE X2 INCREASE
ALTERNATE: USE DUMBBELL'S X2 SAME X2 SAME X2 SAME X2 SAME

X3 X3 X3 X3
X3 X3 X3 X3
X2 INCREASE X2 INCREASE X2 INCREASE X2 INCREASE
ALTERNATE: USE DUMBBELL'S X2 SAME X2 SAME X2 SAME X2 SAME
GOODMORNING X3 X3 X3 X3
X3 X3 X3 X3
HEAVY! X3 X3 X3 X3
X3 X3 X3 X3
PAUSE INCLINE BENCH PRESS W/UP W/UP W/UP 3 WAY DB INCLINE

ALL AT THE SAME WEIGHT. X3 X3 X3 W/UP
WARM UP TO A WORKING WEIGHT X3 X3 X3 X5
INCREASE EACH WEEK. X2 INCREASE X2 INCREASE X2 INCREASE X3 INCREASE
X2 SAME X2 SAME X2 SAME X2 INCREASE
ALTERNATE: USE DUMBBELL'S X2 X2 X2 X1 INCREASE

UPRIGHT ROW X8 X8 X8 X8
X8 X8 X8 X8
PULL UPS (ASSISTED) X8 X5E X5E X5E
CHIN UPS (ASSISTED) X5 X5E X5E X5E
DIPS X12 X8 X8 X8
PULL UPS (ASSISTED) X8 X5E X5E X5E
CHIN UPS (ASSISTED) X8 X5E X5E X5E
DIPS X12 X8 X8 X8
"REMEMBER THE PERSON THAT GAVE UP? NEITHER DOES ANYONE ELSE."

28
2015
Phase 3
Week 9 - 12

SEE AGILITY WARM UP IN THE SEE SPEED AND CONDITIONING PAPER: 12 TIMED warm up is done rst followed
SPEED AND CONDITIONING SECTION. SPRINTS 25 YARDS. by pre - hab work, & mobility
THE WARM UP.
DAY 3(FRIDAY) WEEK 9 WEEK 10 WEEK 11 WEEK 12

AT THE SAME WEIGHT. X3 X3 X3 X3
ALTERNATE: 2 BROAD JUMP + SQUAT JUMP X3 X3 X3 X3
HOLD MEDICINE BALL FOR JUMPS.
FRONT SQUAT W/UP W/UP W/UP MED BALL WALL
WARM UP TO A WORKING WEIGHT. ALL X3 X3 X3 SQUAT THROWS
SETS AT THE SAME WEIGHT. x2 increase x2 increase x2 increase X8
INCREASE EACH WEEK. x1 INCREASE x1 INCREASE x1 INCREASE X8
x2 same x2 same x2 same X8
x1 increase x1 increase x1 increase X8
ALTERNATE: HEAVY DB FRONT SQUAT x3 1st set x3 1st set x3 1st set
X3 X3 X3 X3
X3 X3 X3 X3
BAR BOX STEP UPS X5E X5E X5E X5E
X5E X5E X5E X5E
X5E X5E X5E X5E
PLUS PUSH UPS X8 X8 X8 X8
PLUS PUSH UPS X8 X8 X8 X8
LAT PULL DOWN X6 INCREASE X6 INCREASE X6 INCREASE X6 INCREASE
LAT PULL DOWN X3 INCREASE X3 INCREASE X3 INCREASE X3 INCREASE
CLOSE GRIP PUSH UPS X8 X5 X5 X5
REVERSE GRIP LAT PULL DOWN X6 INCREASE X8 X8 X8
CLOSE GRIP PUSH UPS X8 X5 X5 X5
REVERSE GRIP LAT PULL DOWN X3 INCREASE X8 X8 X8
3. LATERAL RAISE + FRONT RAISE X12 X12 X12 X12
4. CANS X12 X12 X12 X12
5. ARNOLD PRESS 30SEC 30SEC 30SEC 30SEC


"THE REWARD IS NEVER AS GREAT WITHOUT THE STRUGGLE."

29
2015
Phase 3
Week 13
FOR WEEK 13 DO SOME TYPE OF ACTIVE RECOVERY,

BEFORE SCHOOL STARTS, ON MONDAY, WEDNESDAY,
AND FRIDAY.

IDEAS:
SWIMMING
BIKING
ELLIPTICAL MACHINE
CROSS TRAINING
HIKING
YOGA
CYCLING
ZUMBA
FOAM ROLLING
STRETCHING (QUADS, HIP FLEXORS, HAMSTRINGS)

30
2015
LBS 55% 58% 61% 64% 67% 70% 73% 76% 79% 82% 85% 88% 91% 94% 97%
75 41.25 43.5 45.75 64 50.25 52.5 54.75 57 59.25 61.5 63.75 66 68.25 70.5 72.75
80 44 46.4 48.8 51.2 53.6 56 58.4 60.8 63.2 65.6 68 70.4 72.8 75.2 77.6
85 46.75 49.3 51.85 54.4 56.95 59.5 62.05 64.6 67.15 69.7 72.25 74.8 77.35 79.9 82.45
90 49.5 66.7 54.9 57.6 60.3 63 65.7 68.4 71.1 73.8 76.5 79.2 81.9 84.6 87.3
95 52.25 69.6 57.95 60.8 63.65 66.5 69.35 72.2 75.05 77.9 80.75 83.6 86.45 89.3 92.15
100 55 58 61 64 67 70 73 76 79 82 85 88 91 94 97
105 57.75 60.9 64.05 67.2 70.35 73.5 76.65 79.8 82.95 86.1 89.25 92.4 95.55 98.7 101.85
110 60.5 63.8 67.1 70.4 73.7 77 80.3 83.6 86.9 90.2 93.5 96.8 100.1 103.4 106.7
115 63.25 66.7 70.15 73.6 77.05 80.5 83.95 87.4 90.85 94.3 97.75 101.2 104.65 108.1 111.55
120 66 69.6 73.2 76.8 80.4 84 87.6 91.2 94.8 98.4 102 105.6 109.2 112.8 116.4
125 68.75 72.5 76.25 80 83.75 87.5 91.25 95 98.75 102.5 106.25 110 113.75 117.5 121.25
130 71.5 75.4 79.3 83.2 87.1 91 94.9 98.8 102.7 106.6 110.5 114.4 118.3 122.2 126.1
135 74.25 78.3 82.35 86.4 90.45 94.5 98.55 102.6 106.65 110.7 114.75 118.8 122.85 126.9 130.95
140 77 81.2 85.4 89.6 93.8 98 102.2 106.4 110.6 114.8 119 123.2 127.4 131.6 135.8
145 79.75 84.1 88.45 92.8 97.15 101.5 105.85 110.2 114.55 118.9 123.25 127.6 131.95 136.3 140.65
150 82.5 87 91.5 96 100.5 105 109.5 114 118.5 123 127.5 132 136.5 141 145.5
155 85.25 89.9 94.55 99.2 103.85 108.5 113.15 117.8 122.45 127.1 131.75 136.4 141.05 145.7 150.35
160 88 92.8 97.6 102.4 107.2 112 116.8 121.6 126.4 131.2 136 140.8 145.6 150.4 155.2
165 90.75 95.7 100.65 105.6 110.55 115.5 120.45 125.4 130.35 135.3 140.25 145.2 150.15 155.1 160.05
170 93.5 98.6 103.7 108.8 113.9 119 124.1 129.2 134.3 139.4 144.5 149.6 154.7 159.8 164.9
175 96.25 101.5 106.75 112 117.25 122.5 127.75 133 138.25 143.5 148.75 154 159.25 164.5 169.75
180 99 104.4 109.8 115.2 120.6 126 131.4 136.8 142.2 147.6 153 158.4 163.8 169.2 174.6
185 101.75 107.3 112.85 118.4 123.95 129.5 135.05 140.6 146.15 151.7 157.25 162.8 168.35 173.9 179.45
190 104.5 110.2 115.9 121.6 127.3 133 138.7 144.4 150.1 155.8 161.5 167.2 172.9 178.6 184.3
195 107.25 113.1 118.95 124.8 130.65 136.5 142.35 148.2 154.05 159.9 165.75 171.6 177.45 183.3 189.15
200 110 116 122 128 134 140 146 152 158 164 170 176 182 188 194
205 112.75 118.9 125.05 131.2 137.35 143.5 149.65 155.8 161.95 168.1 174.25 180.4 186.55 192.7 198.85
210 115.5 121.8 128.1 134.4 140.7 147 153.3 159.6 165.9 172.2 178.5 184.8 191.1 197.4 203.7
215 118.25 124.7 131.15 137.6 144.05 150.5 156.95 163.4 169.85 176.3 182.75 189.2 195.65 202.1 208.55
235 129.25 136.3 143.35 150.4 157.45 164.5 171.55 178.6 185.65 192.7 199.75 206.8 213.85 220.9 227.95
240 132 139.2 146.4 153.6 160.8 168 175.2 182.4 189.6 196.8 204 211.2 218.4 225.6 232.8
245 134.75 142.1 149.45 156.8 164.15 171.5 178.85 186.2 193.55 200.9 208.25 215.6 222.95 230.3 237.65
250 137.5 145 152.5 160 167.5 175 182.5 190 197.5 205 212.5 220 227.5 235 242.5
255 140.25 147.9 155.55 163.2 170.85 178.5 186.15 193.8 201.45 209.1 216.75 224.4 232.05 239.7 247.35
260 143 150.8 158.6 166.4 174.2 182 189.8 197.6 205.4 213.2 221 228.8 236.6 244.4 252.2
265 145.75 153.7 161.65 169.6 177.55 185.5 193.45 201.4 209.35 217.3 225.25 233.2 241.15 249.1 257.05
270 148.5 156.6 164.7 172.8 180.9 189 197.1 205.2 213.3 221.4 229.5 237.6 245.7 253.8 261.9
Volleyball Summer Program
33
2015

Gallaudet MBB Summer 15 Lift

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Basketball Summer Program 2015

Basketball Summer Program 1

Basketball Summer Program

Basketball Summer Program

Basketball Summer Program

10 3-AUGUST Intensity remains high. Continue working hard.

11 10-AUGUST Work hard. Get as many successful lifts as possible.

Basketball Summer Program

MOBILITY: GET LOOSE, INCREASE BODY TEMPERAURE, INCREASE JOINT FLUIDITY

High Knees 2 x 10 yards

Spiderman Complex 1 x 10 yards

PREPARE THE BODY FOR THE WORKOUT: FLIRTING, MORE SPECIFIC

75% (run the first 10yards hard) x 20 yards

High Knees 2 x 10 yards

Spiderman Complex 1 x 10 yards

5 YARD TOUCH AND GO (R HAND) X1

Basketball Summer Program

Basketball Summer Program

Basketball Summer Program

*NOTE: REMEMBER TO DO YOUR CONDITIONING RUN AFTER

ON AGILITY AND SPRINT DAYS DO THE DRILLS/SPRINTS BEFORE

Basketball Summer Program

BISON BASKETBALL RUNNING PROGRAM - PHASE 1

Form Running/Conditioning - Day 1 Week 1 Week 2 Week 3 Week 4

Agility Day - Day 2 Week 1 Week 2 Week 3 Week 4

Sprints - Day 3 Week 1 Week 2 Week 3 Week 4

Basketball Summer Program

BISON BASKETBALL RUNNING PROGRAM - PHASE 2

Agility Day - Day 2 Week 5 Week 6 Week 7 Week 8

Sprints - Day 3 Week 5 Week 6 Week 7 Week 8

Basketball Summer Program

BISON BASKETBALL RUNNING PROGRAM - PHASE 3

Form Running/Conditioning - Day 1 Week 9 Week 10 Week 11 Week 12

100 YARD SHUTTLE (4 X 25 YARDS) 100 100 100 100

Agility Day - Day 2 Week 9 Week 10 Week 11 Week 12

Sprints - Day 3 Week 9 Week 10 Week 11 Week 12

Basketball Summer Program

Basketball Summer Program

Basketball Summer Program

BISON basketball SUMMER PROGRAM - phase 1

SPIDERMAN + HAMSTRING STRETCH X6E

T SPINE ROTATIONS X12E

MED BALL BODY CIRCLES X12EA X12EA X12EA X12EA

AT THE SAME WEIGHT. INCREASE EACH X8 + 5 X6 + 5 X6 + 5 X5 + 5

Basketball Summer Program

BISON BASKETBALL SUMMER PROGRAM - phase 1

20SEC 20SEC 20SEC 20SEC

20SEC 20SEC 20SEC 20SEC

POWER JERK (BEHIND NECK) W/UP W/UP W/UP W/UP

PAUSE INCLINE BENCH PRESS W/UP W/UP W/UP W/UP

Basketball Summer Program

BISON BASKETBALL SUMMER PROGRAM - phase 1

ALTERNATE: BROAD JUMP + SQUAT JUMP X3 X3 X3 X3

ALTERNATE: HEAVY DB FRONT SQUAT X5 X5 X5

5. PLANK 30SEC 30SEC 30SEC 30SEC

ADDUCTOR WINDSHIELD WIPERS 2X12E 2X12E 2X12E 2X12E

FINISH THE WEEK STRONGFINISH THE GAME STRONG.

Basketball Summer Program 23

BISON basketball SUMMER PROGRAM - phase 2

DAY 1 (MONDAY) WEEK 5 WEEK 6 WEEK 7 WEEK 8

TOTAL rep % wt. rep % wt. rep % wt. rep % wt.

ADDUCTOR FLOOR BRIDGES X12E X12E X12E X12E