Running Head: Periodization

Dimkpa Chujor
Exercise Prescription 3 Assignment
821488293
Fabian Rayne
29/11/2013

1) Relevant Specifics

Periodization
Level of participation
NBA professional player

2
Position
Forward

SMART goals
Client wants to increase speed
and agility skills
Clients wants to increase
strength level
Clients wants to increase
agility level
Clients wants to increase gain
15lbs in 3 months
Clients wants to increase
vertical jump by 4inchs in 4
months

2) Client Characteristics
Age
29

Gender
Male

3a) Mesocycle Preparation Phase (Beginning) - May 5th May 12th 2013

Body Mass and height

250lbs(113.4kg)
68(2.03m)

Periodization

Sunday

Tuesday

Thursday

Saturday

Hypertrophy/Endurance (90mins)
Dynamic Warm up
10min
-Light jog
- Forward skip
-Knee hug walking - Butt kicks
-Lateral shuffle(left & right)
-Duck walks -Caterpillars

Strength (90mins)
Dynamic Warm up
10min
Light jog
Forward skip x20
Knee hug walking
x15
Butt kicks x15
Lateral shuffle(left &
right)
x15
Forward lunge and
twist x20
Duck walks x15
Caterpillars x15

Hypertrophy/Endurance (90mins)
Dynamic Warm up
10min
-Light jog
- Forward skip
-Knee hug walking - Butt kicks
-Lateral shuffle(left & right)
-Duck walks -Caterpillars

Plyometric (50mins)
Dynamic Warm up
10min
-Light jog
Forward skip
-Knee hug walking - Butt
kicks
-Lateral shuffle(left &
right)
-Caterpillars

-Arm swings
-Forward lunge and twist x20
Cool down
stationary Bike- 5mins
Cardio
LSD on treadmill -30mins
flexibility
Full body x 10mins

Arm swings

Full body workout

Exercise

Re
ps

Leg
press
Chest
press
Lat
Pulldow
n
Ab
crunches

15

Superma
n with
med ball

15

Set
s
3
3

Loa
d
60%
60%

Rest
45se
c
45se
c
45se
c

15

60%

20

60%

45se
c

15

60%

45se
c

Basic strength
workout
3sets X 5reps X 4min
rest X 80% 1RM X
2:2Tempo
Bench press
Deadlifts
Straight leg shoulder
press
Weight chin-ups
Front squats

-Arm swings
-Forward lunge and twist

-Heel walk
-Tip toe walk

Cool down
stationary Bike 5mins
Cardio
LSD on treadmill -30mins
flexibility
Full body x 10mins

Cool down
stationary Bike 5mins
flexibility
Full body x 10mins

Full body workout

Plyometric Drills

Re
ps

Set
s

Loa
d

Rest

12

65%

12

65%

45se
c
45se
c

Barbell
12
Bent Over
Row

65%

Exercise
Barbell
Squat
Incline
DB Chest
press

45se
c

3setsX10jumpsX2min
rest
Circuit 1
Depth jump
DL box jump
SL box Jump
DL lateral box jump
SL Lateral Box jump
Circuit 2
DL lateral Standing jumps
SL lateral standing jump
Jump squats
Med ball lateral push ups

Plank on
45s 4
65% 45se
Stability
ec
c
DL-double leg
Ball
SL- single leg
Shoulder 15
3
60% 45se
DB
15
4
65% 45se
Drill
c
Shoulder
c
Tempo 2:2
press
Bird Dog 12
3
65% 45se
with DB
c
Goals: The goal for the beginning of the preparation phase was to focus on hypertrophy and basic
strength. This will assist on getting clients tolerance level up for more intense training and also to build
muscle.Training Approach: Full body workout was done because we wanted to gradually get the body
ready for more intense training in the coming weeks.

Periodization

3b) Mesocycle End of the preparation phase October 20th -27th 2013
Sunday

Tuesday

Thursday

Saturday

Speed /Agility/Basketball
drills
Dynamic Warm up
10min
-Light jog
- Forward
skip
-Knee hug walking - Butt
kicks
-Lateral shuffle(left & right)
-Duck walks -Caterpillars

Strength/power (90mins)

Hypertrophy/Endurance
(90mins)
Dynamic Warm up
10min
-Light jog
- Forward skip
-Knee hug walking
- Butt kicks
-Lateral shuffle(left & right)
-Duck walks
-Caterpillars

Strength/Power
(90mins)
Dynamic Warm up
10min
-Light jog - Forward
skip
-Knee hug walking - Butt
kicks
-Lateral shuffle(left &
right)
-Duck walks
-Caterpillars

-Arm swings
-Forward lunge and twist
x20
Cool down
stationary Bike 5mins
flexibility
Full body x 10mins
Speed /Agility/Basketball
drills
Rest 2minsX
5 X full court suicide
5 X Sprint Ladder
5X Harness sprint
3X Cone drill (5-10-5 yards)
100 free throws
5 X wing to wing 3s
10X Top of circle 3s
25Xleft hand lay-ups
25XRight hand lay-ups

Dynamic Warm up 10min

Light jog
Forward skip x20
Knee hug walking x15
Butt kicks x15
Lateral shuffle(left & right)
x15
Forward lunge and twist x20
Duck walks x15
Caterpillars x15

-Arm swings
-Forward lunge and twist

Arm swings
Cool down
stationary Bike 5mins
flexibility
Full body x 10mins

Cool down
stationary Bike 5mins
flexibility
Full body x 10mins

Strength/Power workout

Full body workout

4setsX4repsX3min
restX80% 1RM
Circuit 1
Bench press
Deadlifts
Straight leg shoulder press
Circuit 2
Clean pull
Front squats
Pull-ups

-Arm swings
-Forward lunge and twist
Cool down
stationary Bike 5mins
flexibility
Full body x 10mins
Strength / Power

Exercise

Re
ps

Set
s

Loa
d

Barbell
Squat
Incline
DB
Chest
press
Barbell
Bent
Over
Row
Plank on
Stability
Ball
DB
Shoulder
press
Bird
Dog
with DB

12

70%

12

70%

Rest 5setsX2repsX90%1RM
X4mins rest
Circuit 1
45se
Front Squat
c
45se Bench press
Pull-ups
c
Circuit 2
45se Deadlifts
Straight leg Shoulder
c
press
Chin-ups
45se
c

12

70%

45s
ec

70%

15

70%

45se
c

12

70%

45se
c

Periodization

Goals: The end of the preparation phase focused more on Strength and Power to gain more functional
strength since the competition season was coming up.
Training Approach: The program consisted of hypertrophy, strength &power, speed & agility because
the competition season was nearby.
3C) Middle of the competition phase feb16th February 10th-17th 2013
Sunday

Monday

90mins
- Light practice
- Skills related
activities
- Shoot around
- Video sessions

Strength/Power (60mins)
Dynamic Warm up 10min
Light jog
Forward skip x20
Knee hug walking x15
Butt kicks x15
Lateral shuffle(left & right)
x15
Forward lunge and twist
x20
Duck walks x15
Caterpillars x15

Cardio
30minsX6080%HRRXTrea
dmill

Arm swings
Cool down
stationary Bike 5mins
flexibility
Full body x 10mins

Tuesda
y
120mins
-Intense
practice
light
shoot
around
- video
session

Wedn
esday

Game
day

Thursday

Friday

Strength /Power
Dynamic Warm up
10min
-Light jog Forward skip
-Knee hug walking Butt kicks
-Lateral shuffle(left &
right)
-Duck walks
-Caterpillars

60mins
- Light
practice
- Skill
related
activities
- Shoot
around
- Video
sessions

-Arm swings
-Forward lunge and
twist

Strength/Power workout
2sets X 6reps X 3min rest
X 85% 1RM
Circuit 1
Bench press
Deadlifts
Straight leg shoulder press

Cool down
stationary Bike 5mins
flexibility
Full body x 10mins
Strength circuit
8reps X 85%1RM X
3SetX 2min rest
Circuit 1
SB DB press
SB Front plank
TRX one leg squat

Circuit 2
Clean pull
Front squats
Pull-ups

Circuit 2
Back squat
DB Shoulder press
DB Bent Over Row

Saturday

Game
day

Goals: The goal was to maintain strength and power while playing at a high level.
Justification: The middle of competition contained just 2 sessions of strength and power because we are
trying to avoid peaking at the wrong time and maintenance purposes. There were 3 practices because 2
games were played

Periodization

4)
Non-linear periodization was used because it allows for different training elements to be
alternated while training on daily or weekly basis. Non-linear periodization allows for an
increase in volume and intensity during each training cycle. This is extremely important
for NBA player because of their long grueling season were multiple games are played
each week. So the luxury to change the volume and intensity of a training program allows
for a player to peak at the right time instead of maintaining throughout the competition
period. I also used Non-linear periodization because it allow me to adjust training
programs depending on the exhaustion level of me client. Adjusting the program due to
exhaustion rate is important because I want my client to be training at a high level so he
can perform at a high level during games.

Periodization