Men's Basketball

Pre-Season Strength & Conditioning

1RM Squat Bench Push Jerks Hang Clean 320 280 100 180 Smallest increment 5

Bigs - Centers & Power Forwards

Tempo - 3:0:X Strength Monday Agility Ladder Tempo - 3:0:X Speed - Strength/Power Wednesday Agility Ladder Power Rebounding/Chords - 2 x 20 6x3x145 Week 1 Hang Clean Push Jerks Pull-Ups Seated Military Press Abs x 100 Close Grip Bench Choice Cable Scarecrows Calf Raises 6x3x80 3xMAX 3x8 3x8 3x8 3x8 6x4x145 6x3x80 3xMAX 3x8 3x8 3x8 3x8 Strength - MAX EFFORT Friday

Week 1

Squat Bench Barbell Lunges Incline D/B Press T-Bar Rows Hamstring Curls Barbell Curls Squat Bench Barbell Lunges Incline D/B Press T-Bar Rows Hamstring Curls Barbell Curls

6x2x255 6x3x225 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 6x2x255 6x4x225 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10

Week 1

Abs x 100 Choice

Abs x 100 Choice

Week 2

Week 2

Hang Clean

Week 2

Abs x 100 Choice

Push Jerks Pull-Ups Seated Military Press Abs x 100 Close Grip Bench Choice Cable Scarecrows Calf Raises

Abs x 100 Choice

Week 3

Squat Bench Barbell Step-Ups Chain-Push-Ups Low-Pulley Rows RDLs Standing D/B Curls Squat Bench Barbell Step-Ups Chain-Push-Ups Low-Pulley Rows RDLs Standing D/B Curls Squat Bench Bulgarian Split Squats Floor D/B Chest Press 1-Arm D/B Rows Hamstring Curls Preacher Curls Squat Bench Bulgarian Split Squats Floor D/B Chest Press 1-Arm D/B Rows Hamstring Curls Preacher Curls Squat Bench Front Squats Incline D/B Press

6x2x255 6x5x225 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 6x2x255 6x6x225 3x8 3 x MAX 3x8 3x8 3x8 6x2x255 5x5x240 3x8 3x8 3x8 3x8 3x8 6x2x255 4x4x250 3x6 3x6 3x6 3x6 3x6 6x2x255 3x3x265 3x6 3x6

Week 3

Hang Clean

6x5x145 6x3x80 3xMAX 3x8 3x8 3x8 3x8 6x6x145 6x3x80 3 x MAX 3x6 3x6 3x6 3x6 5x5x155 6x3x80 3 x MAX 3x6 3x6 3x6 3x6 4x4x160 6x3x80 3 x MAX 3x5 3x5 3x5 3x5 3x3x170 6x3x80 3 x MAX 3x5

Week 3

Abs x 100 Choice

Push Jerks Pull-Ups Overhead Military Press Abs x 100 Dips (weighted) Choice Cable Scarecrows Calf Raises

Abs x 100 Choice

Week 4

Week 4

Hang Clean

Week 4

Abs x 100 Choice

Push Jerks Pull-Ups Overhead Military Press Abs x 100 Dips (weighted) Choice Cable Scarecrows Calf Raises

Abs x 100 Choice

Week 5

Week 5

Hang Clean

Week 5

Abs x 100 Choice

Push Jerks Pull-Ups Seated Arnold Press Abs x 100 Lying Triceps Extension Choice Cable Scarecrows Calf Raises

Abs x 100 Choice

Week 6

Week 6

Hang Clean

Week 6

Abs x 100 Choice

Push Jerks Pull-Ups Seated Arnold Press Abs x 100 Lying Triceps Extension Choice Cable Scarecrows Calf Raises

Abs x 100 Choice

Week 7

Week 7

Hang Clean Push Jerks Pull-Ups D/B Lateral Raise

Week 7

Abs x 100 Choice

T-Bar Rows RDLs Barbell Curls Squat Bench Front Squats Incline D/B Press T-Bar Rows RDLs Barbell Curls Squat Bench Barbell Lunges Incline D/B Press T-Bar Rows Hamstring Curls Barbell Curls

3x6 3x6 3x6 6x2x255 2x2x280 3x4 3x4 3x4 3x4 3x4 6x2x255 1x1x295 3x4 3x4 3x4 3x4 3x4

Abs x 100 Close Grip Bench Choice Cable Scarecrows Calf Raises

3x5 3x5 3x5 2x2x180 6x3x80 3 x MAX 3x3 3x3 3x3 3x3 1x1x190 6x3x80 3x3 3x3 3x3 3x3 3x3

Abs x 100 Choice

Week 8

Week 8

Hang Clean

Week 8

Abs x 100 Choice

Push Jerks Pull-Ups D/B Lateral Raise Abs x 100 Close Grip Bench Choice Cable Scarecrows Calf Raises

Abs x 100 Choice

Week 9

Week 9

Hang Clean

Week 9

Abs x 100 Choice

Push Jerks Pull-Ups D/B Lateral Raise Abs x 100 Close Grip Bench Choice Cable Scarecrows Calf Raises

Abs x 100 Choice

Tempo - 3:0:X Strength - MAX EFFORT Friday Agility Ladder Squat Bench Barbell Lunges Incline D/B Press T-Bar Rows Hamstring Curls Barbell Curls Squat Bench Barbell Lunges Incline D/B Press T-Bar Rows Hamstring Curls Barbell Curls 6x3x255 6x2x225 3x6 3x6 3x6 3x6 3x6 6x4x255 6x2x225 3x6 3x6 3x6 3x6 3x6 1x6x385 Box Squat 1x6x350 Box Squat

Squat Bench Barbell Step-Ups Chain-Push-Ups Low-Pulley Rows RDLs Standing D/B Curls Squat Bench Barbell Step-Ups Chain-Push-Ups Low-Pulley Rows RDLs Standing D/B Curls Squat Bench Bulgarian Split Squats Floor D/B Chest Press 1-Arm D/B Rows Hamstring Curls Preacher Curls Squat Bench Bulgarian Split Squats Floor D/B Chest Press 1-Arm D/B Rows Hamstring Curls Preacher Curls Squat Bench Front Squats Incline D/B Press

6x5x255 6x2x225 3x6 3x6 3x6 3x6 3x6 6x6x255 6x2x225 3x5 3 x MAX 3x5 3x5 3x5 5x5x270 6x2x225 3x5 3x5 3x5 3x5 3x5 4x4x290 6x2x225 3x4 3x4 3x4 3x4 3x4 3x3x305 6x2x225 3x4 3x4

1x6x385 Box Squat

1x6x385 Box Squat

1x6x415 Box Squat

1x6x415 Box Squat

1x6x415 Box Squat

T-Bar Rows RDLs Barbell Curls Squat Bench Front Squats Incline D/B Press T-Bar Rows RDLs Barbell Curls Squat Bench Front Squats Incline D/B Press T-Bar Rows RDLs Barbell Curls

3x4 3x4 3x4 2x2x320 6x2x225 3x2 3x2 3x2 3x2 3x2 1x1x335 6x2x225 3x2 3x2 3x2 3x2 3x2 1x6x450 Box Squat

Men's Basketball
Pre-Season 2005 Strength & Conditioning
1RM Squat Bench Push Jerks Hang Clean 320 280 100 180 Smallest increment 5

Guards
Tempo - 3:0:X Strength Monday Agility Ladder Tempo - 3:0:X Speed - Strength/Power Wednesday Agility Ladder Lateral Box Jumps 3 x 0:30 6x3x145 Week 1 Hang Clean Push Jerks 6x3x80 Pull-Ups 3xMAX Seated Military Press 3x8 Abs x 100 Close Grip D/B Bench 3x8 Choice Cable Scarecrows 3x8 3x8 Calf Raises Tempo - 3:0:X Strength - MAX EFFORT Friday Agility Ladder

Week 1

Squat Bench Barbell Lunges Incline D/B Press T-Bar Rows Hamstring Curls Barbell Curls Squat Bench Barbell Lunges Incline D/B Press T-Bar Rows Hamstring Curls Barbell Curls Squat Bench Barbell Step-Ups Chain-Push-Ups Low-Pulley Rows RDLs Standing D/B Curls Squat Bench Barbell Step-Ups Chain-Push-Ups Low-Pulley Rows RDLs Standing D/B Curls Squat

6x2x255 6x3x225 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 6x2x255 6x4x225 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 6x2x255 6x5x225 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 6x2x255 6x6x225 3x8 3 x MAX 3x8 3x8 3x8 6x2x255

Week 1

Squat

6x3x255 6x2x225 3x6 3x6 3x6 3x6 3x6 6x4x255 6x2x225 3x6 3x6 3x6 3x6 3x6 6x5x255

1x6x350 Box Squat

Abs x 100 Choice

Bench Barbell Lunges Incline D/B Press Abs x 100 T-Bar Rows Choice Hamstring Curls Barbell Curls

Week 2

Week 2

Hang Clean

6x4x145 6x3x80 3xMAX 3x8 3x8 3x8 3x8 6x5x145

Week 2

Squat

1x6x385 Box Squat

Abs x 100 Choice

Week 3

Push Jerks Pull-Ups Seated Military Press Abs x 100 Close Grip D/B Bench Choice Cable Scarecrows Calf Raises Week 3 Hang Clean

Bench Barbell Lunges Incline D/B Press Abs x 100 T-Bar Rows Choice Hamstring Curls Barbell Curls

Week 3

Squat

1x6x385 Box Squat

Abs x 100 Choice

Push Jerks 6x3x80 Pull-Ups 3xMAX Overhead Military Press 3 x 8 Abs x 100 Close Grip D/B Bench 3x8 Choice Cable Scarecrows 3x8 Calf Raises 3x8

Bench 6x2x225 Barbell Step-Ups 3x6 Chain-Push-Ups 3x6 Abs x 100 Low-Pulley Rows 3x6 Choice RDLs 3x6 Standing D/B Curls 3 x 6

Week 4

Week 4

Hang Clean

6x6x145

Week 4

Squat

6x6x255

1x6x385 Box Squat

Abs x 100 Choice

Push Jerks 6x3x80 Pull-Ups 3 x MAX Overhead Military Press 3 x 6 Abs x 100 Close Grip D/B Bench 3x6 Choice Cable Scarecrows 3x6 Calf Raises 3x6

Bench 6x2x225 Barbell Step-Ups 3x5 Chain-Push-Ups 3 x MAX Abs x 100 Low-Pulley Rows 3x5 Choice RDLs 3x5 Standing D/B Curls 3 x 5

Week 5

Week 5

Hang Clean

5x5x155 6x3x80 3 x MAX 3x6 3x6 3x6 3x6 4x4x160 6x3x80 3 x MAX 3x5 3x5 3x5 3x5 3x3x170 6x3x80 3 x MAX 3x5 3x5 3x5 3x5 2x2x180 6x3x80 3 x MAX 3x3 3x3 3x3 3x3 1x1x190 6x3x80 3x3 3x3 3x3 3x3 3x3

Week 5

Squat

5x5x270

1x6x415 Box Squat

Abs x 100 Choice

Bench 5x5x240 Bulgarian Split Squats 3 x 8 Floor D/B Chest Press 3 x 8 1-Arm D/B Rows 3x8 Hamstring Curls 3x8 Preacher Curls 3x8 Squat 6x2x255 Bench 4x4x250 Bulgarian Split Squats 3 x 6 Floor D/B Chest Press 3 x 6 1-Arm D/B Rows 3x6 Hamstring Curls 3x6 Preacher Curls 3x6 Squat Bench Front Squats Incline D/B Press T-Bar Rows RDLs Barbell Curls Squat Bench Front Squats Incline D/B Press T-Bar Rows RDLs Barbell Curls Squat Bench Barbell Lunges Incline D/B Press T-Bar Rows Hamstring Curls Barbell Curls 6x2x255 3x3x265 3x6 3x6 3x6 3x6 3x6 6x2x255 2x2x280 3x4 3x4 3x4 3x4 3x4 6x2x255 1x1x295 3x4 3x4 3x4 3x4 3x4

Push Jerks Pull-Ups Seated Arnold Press Abs x 100 Close Grip D/B Bench Choice Cable Scarecrows Calf Raises

Bench 6x2x225 Bulgarian Split Squats3 x 5 Floor D/B Chest Press3 x 5 Abs x 100 1-Arm D/B Rows 3x5 Choice Hamstring Curls 3x5 Preacher Curls 3x5

Week 6

Week 6

Hang Clean

Week 6

Squat

4x4x290

1x6x415 Box Squat

Abs x 100 Choice

Push Jerks Pull-Ups Seated Arnold Press Abs x 100 Close Grip D/B Bench Choice Cable Scarecrows Calf Raises

Bench 6x2x225 Bulgarian Split Squats3 x 4 Floor D/B Chest Press3 x 4 Abs x 100 1-Arm D/B Rows 3x4 Choice Hamstring Curls 3x4 Preacher Curls 3x4

Week 7

Week 7

Hang Clean

Week 7

Squat

3x3x305 6x2x225 3x4 3x4 3x4 3x4 3x4 2x2x320 6x2x225 3x2 3x2 3x2 3x2 3x2 1x1x335 6x2x225 3x2 3x2 3x2 3x2 3x2

1x6x415 Box Squat

Abs x 100 Choice

Push Jerks Pull-Ups D/B Lateral Raise Abs x 100 Close Grip D/B Bench Choice Cable Scarecrows Calf Raises

Bench Front Squats Incline D/B Press Abs x 100 T-Bar Rows Choice RDLs Barbell Curls

Week 8

Week 8

Hang Clean

Week 8

Squat

1x6x450 Box Squat

Abs x 100 Choice

Week 9

Abs x 100 Choice

Push Jerks Pull-Ups D/B Lateral Raise Abs x 100 Close Grip D/B Bench Choice Cable Scarecrows Calf Raises Week 9 Hang Clean Push Jerks Pull-Ups D/B Lateral Raise Abs x 100 Close Grip D/B Bench Choice Cable Scarecrows Calf Raises

Bench Front Squats Incline D/B Press Abs x 100 T-Bar Rows Choice RDLs Barbell Curls Week 9 Squat Bench Front Squats Incline D/B Press Abs x 100 T-Bar Rows Choice RDLs Barbell Curls

Basal Metabolic Rate and Calorie Need Calculator Bulking Plan - Men
Harris Benedict Formula for Men BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Follow steps 1 - 6 and make the requested entries in the red bordered boxes. The boxes bordered in black will be calculated automatically. Your suggested totals will be listed at the bottom.

Step 1 Enter Weight

155 lbs. 5 Feet 27 Years 7 Inches

Step 2 Enter Height

Step 3 Enter Age

BMR =

1699 Calories 40 Protein %

Step 4 Enter Desired Ratio of Protein, Carbs, and Fat ( 40%, 40%, 20% Recommended for Bulking )

To Maintain Your Current Weight If you are Sedentary - little or no exercise Calorie-Calculation = BMR X 1.2

Calorie Requirement =

If you are Lightly Active (light exercise/sports 1-3 days/week) Calorie-Calculation = BMR X 1.375 Calorie Requirement = If you are Moderately Active (moderate exercise/sports 3-5 days/week) Calorie-Calculation = BMR X 1.55 Calorie Requirement = If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week) Calorie-Calculation = BMR X 1.725 Calorie Requirement = If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training) Calorie-Calculation = BMR X 1.9 Calorie Requirement =

Step 5 Enter Calorie Requirement from above based on your activity level:

3212

1 lb. Of Body Weight = 3500 Calories

Daily Caloric Intake Required to Gain Weight To Gain 1/2 lb per week To Gain 1 lbs per week To Gain 2 lbs per week 3462 3712 4212

Recommended Nutritional Intake 3712

Enter Daily Caloric Intake based on your goal from the calculations above:

To Gain Weight: Recommended Nutrient Breakdown Calories 1484.8 Protein 371.2 Protein 1484.8 Carbohydrates 371.2 Carbohydrates

Grams

Calculator

Weight

70.45 Kilos 1 kilogram = 2.2 lbs. Height 170.18 cm. 1 inch = 2.54 cm.

40 Carb %

20 Fat %

2038

2335

2633

2930

3227

742.4 Fat 82.48889 Fat