Huskies Men's Basketball 8 Week Program

Micro 1

Micro 2

Micro 3

Phase
Build
Build
Crash
Regenerate
Phase
Build
Build
Crash
Regenerate
Phase
Build
Build
Crash
Regenerate

Monday
M. Endurance
M. Endurance
M. Endurance
M. Endurance
Monday
M. Endurance
M. Endurance
M. Endurance
M. Endurance
Monday
Upper Body
Upper Body
Upper Body
Upper Body

Tuesday
Interval
Interval
Interval
Interval
Tuesday
Speed & Agility
Speed & Agility
Speed & Agility
Speed & Agility
Tuesday
Speed & Power
Speed & Power
Speed & Power
Speed & Power

Wednesday
Hypertrophy
Hypertrophy
Hypertrophy
Hypertrophy
Wednesday
Hypertrophy
Hypertrophy
Hypertrophy
Hypertrophy
Wednesday
Lower Body
Lower Body
Lower Body
Lower Body

Thursday
Interval
Interval
Interval
Cardio
Thursday
Interval
Interval
Interval
Cardio
Thursday
Interval
Interval
Interval
Cardio

Rest between exercises are dependent on the strength zone being trained:
Strength Zone
Muscular Endurance
Hypertrophy
Muscular Strength

Reps
12-15
8-11
5-7

Rest
<30 sec
30-60 sec
60-180 sec

Supersets: Type of training that allows the heart rate to stay elevated throughout the trai
session. The athlete will do a set of one exercise and then go right into a set of an exercise
the opposite or another muscle group. This allows the one muscle group to recover, while
second muscle group is being trained. The benefits of supersetting include: higher intens
shorter training sessions with more exercises and an aerobic effect while strength trainin

Supersets: Type of training that allows the heart rate to stay elevated throughout the trai
session. The athlete will do a set of one exercise and then go right into a set of an exercise
the opposite or another muscle group. This allows the one muscle group to recover, while
second muscle group is being trained. The benefits of supersetting include: higher intens
shorter training sessions with more exercises and an aerobic effect while strength trainin

gram
Friday
Strength
Strength
Strength
Strength
Friday
Strength
Strength
Strength
Strength
Friday
Full Body
Full Body
Full Body
Full Body

Saturday
Cardio
Cardio
Cardio
Off
Saturday
Cardio
Cardio
Cardio
Off
Saturday
Cardio
Cardio
Cardio
Off

zone being trained:

vated throughout the training

into a set of an exercise using
e group to recover, while the
ing include: higher intensity,
ffect while strength training.

Huskies Men's Basketball Microcycle 1

Week 1

Monday

Tuesday

Wednesday

Exercise
Wide Grip Pull ups
Plate/ Kettlebell swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Barbell Bicep Curl standing on bosu
Dead Lift to toes
Standing Cable Fly w/ lung step
Back Squat to toes
Straight leg Dead lift w/ Row
Roman Twist w/ weight plate
Leg Lowers

Running Intervals
Jogging at regular pace
Running at 3mph increase
Return to regular Jogging pace
Cool Down Jog

Exercise
Wide Grip Pull ups
Plate swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Hammer Curls kneeling on Bosu

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core
Back/quads/glutes
Hamstring/back
Obliques
Core

Pace
6-7mph
9-10mph
6-7mph
5.5-6.5mph

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core

Reps
12-15
12-15
12-15
12-15
12-15
12-15
12-15
12-15
12-15
12-15
12-15
10/side

Incline
1.5
1.5
1.5
1.5

Reps
8-10
8-10
8-10
8-10
8-10
8-10

Sets

Weight
3
3
3
3
3
3
3
3
3
3
3
3

Time
5 Minutes
90 secs
2 minutes
5 Minutes

Sets

Reps
1
8
8
1

Weight
3
3
3
3
3
3

Wednesday

Thursday

Friday

Saturday

Dead Lift to toes

Dumbbell Chest Press w/ feet up
Back Squat
Straight leg Dead lift w/ Row
Roman Twist w/ weight plate
Full Sit up w/ medball over head

Back/quads/calves
Chest/Core
Back/quads/glutes
Hamstring/back
Obliques
Core

Stairs
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Jogging
1 Mile
1 Mile
Exercise
Wide Grip Pull ups
Plate swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Incline Dumbbell Bicep curls
Dead Lift to toes
Bench Press
Back Squat
Straight leg Dead lift
Cable rotations**
Roman Chair Leg lifts (add weight)
** (2 sets hi -low, 2 low-hi)
Exercise

1
2
3
1
2
3

Type
at a time
at a time
at a time
at a time
at a time
at a time
Time

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/triceps
Back/quads/glutes
Hamstring/back
Obliques/shoulders
Core
Time

8-10
8-10
8-10
8-10
30
15

3
3
3
3
3
3

Reps
10
10
10
10
10
10
Rest

Time

Reps
5-7
5-7
5-7
5-7
5-7
5-7
5-7
5-7
5-7
5-7
30
15
Intensity

Rest
30 bicycles, heel touches
10 Plyo push ups, 10 block
30 bicycles, heel touches
45 sec front, side, side p
30 bicycles, heel touches
45 sec front, side, side p

Rest time is the same as the

work time
Sets

Weight
3
3
3
3
3
3
3
3
3
3
3
3

%MHR

Cardio of choice/Yoga or Stretch DVD

45minutes

Exercise
Wide Grip Pull ups
Plate/ Kettlebell swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Barbell Bicep Curl standing on bosu
Dead Lift to toes
Standing Cable Fly w/ lung step
Back Squat to toes
Straight leg Dead lift w/ Row
Roman Twist w/ weight plate
Leg Lowers

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core
Back/quads/glutes
Hamstring/back
Obliques
Core

Medium

65-75%

Week 2

Monday

Tuesday

Running Intervals
Jogging at regular pace
Running at 3mph increase
Return to regular Jogging pace
Cool Down Jog

Exercise
Wide Grip Pull ups
Plate swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Hammer Curls kneeling on Bosu
Wednesday
Dead Lift to toes

Pace
6-7mph
9-10mph
6-7mph
5.5-6.5mph

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves

Reps
12-15
12-15
12-15
12-15
12-15
12-15
12-15
12-15
12-15
12-15
12-15
10/side

Incline
1.5
1.5
1.5
1.5

Reps
8-10
8-10
8-10
8-10
8-10
8-10
8-10

Sets

Weight
3
3
3
3
3
3
3
3
3
3
3
3

Time
5 Minutes
90 secs
2 minutes
5 Minutes

Sets

Reps
1
9
9
1

Weight
3
3
3
3
3
3
3

Wednesday
Dumbbell Chest Press w/ feet up
Back Squat
Straight leg Dead lift w/ Row
Roman Twist w/ weight plate
Full Sit up w/ medball over head

Thursday

Friday

Saturday

Stairs
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Jogging
1 Mile
1 Mile
Exercise
Wide Grip Pull ups
Plate swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Incline Dumbbell Bicep curls
Dead Lift to toes
Bench Press
Back Squat
Straight leg Dead lift
Cable rotations**
Roman Chair Leg lifts (add weight)
** (2 sets hi -low, 2 low-hi)
Exercise
Cardio of choice/Yoga or Stretch DVD

Chest/Core
Back/quads/glutes
Hamstring/back
Obliques
Core

1
2
3
1
2
3

Type
at a time
at a time
at a time
at a time
at a time
at a time
Time

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/triceps
Back/quads/glutes
Hamstring/back
Obliques/shoulders
Core
Time
45minutes

8-10
8-10
8-10
30
15

3
3
3
3
3

Reps
10
10
10
10
10
10
Rest

Time

Reps
5-7
5-7
5-7
5-7
5-7
5-7
5-7
5-7
5-7
5-7
30
15
Intensity
Medium

Rest
30 bicycles, heel touches
10 Plyo push ups, 10 block
30 bicycles, heel touches
45 sec front, side, side p
30 bicycles, heel touches
45 sec front, side, side p

Rest time is the same as the

work time
Sets

Weight
3
3
3
3
3
3
3
3
3
3
3
3

%MHR
65-75%

Week 3

Monday

Tuesday

Exercise
Wide Grip Pull ups
Plate/ Kettlebell swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Barbell Bicep Curl standing on bosu
Dead Lift to toes
Standing Cable Fly w/ lung step
Back Squat to toes
Straight leg Dead lift w/ Row
Roman Twist w/ weight plate
Leg Lowers

Running Intervals
Jogging at regular pace
Running at 3mph increase
Return to regular Jogging pace
Cool Down Jog

Exercise
Wide Grip Pull ups
Plate swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Hammer Curls kneeling on Bosu
Wednesday
Dead Lift to toes
Dumbbell Chest Press w/ feet up

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core
Back/quads/glutes
Hamstring/back
Obliques
Core

Pace
6-7mph
9-10mph
6-7mph
5.5-6.5mph

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core

Reps
12
12
12
12
12
12
12
12
12
12
30
10/side

Incline
1.5
1.5
1.5
1.5

Reps
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10

Sets

Weight
3
3
3
3
3
3
3
3
3
3
3
3

Time
5 Minutes
90 secs
2 minutes
5 Minutes

Sets

Reps
1
10
10
1

Weight
4
4
4
4
4
4
4
4

Wednesday
Back Squat
Straight leg Dead lift w/ Row
Roman Twist w/ weight plate
Full Sit up w/ medball over head

Thursday

Friday

Saturday

Stairs
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Jogging
1 Mile
1 Mile
Exercise
Wide Grip Pull ups
Plate swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Incline Dumbbell Bicep curls
Dead Lift to toes
Bench Press
Back Squat
Straight leg Dead lift
Cable rotations**
Roman Chair Leg lifts (add weight)
** (2 sets hi -low, 2 low-hi)
Exercise
Cardio of choice/Yoga or Stretch DVD

Back/quads/glutes
Hamstring/back
Obliques
Core

1
2
3
1
2
3

Type
at a time
at a time
at a time
at a time
at a time
at a time
Time

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/triceps
Back/quads/glutes
Hamstring/back
Obliques/shoulders
Core
Time
45minutes

8-10
8-10
30
15

4
4
3
3

Reps
10
10
10
10
10
10
Rest

Time

Reps
5
5
5
5
5
5
5
5
5
5
10
15
Intensity
Medium

Rest
30 bicycles, heel touches
10 Plyo push ups, 10 block
30 bicycles, heel touches
45 sec front, side, side p
30 bicycles, heel touches
45 sec front, side, side p

Rest time is the same as the

work time
Sets

Weight
3
4
4
4
4
4
4
4
4
4
4
3

%MHR
65-75%

Week 4

Monday

Tuesday

Exercise
Wide Grip Pull ups
Plate/ Kettlebell swing
Overhead Tricep Cable Extension
Bosu Burpee with Full Push Up
Thruster
Barbell Bicep Curl standing on bosu
Dead Lift to toes
Standing Cable Fly w/ lung step
Back Squat to toes
Straight leg Dead lift w/ Row
Roman Twist w/ weight plate
Leg Lowers

Running Intervals
Jogging at regular pace
Running at 3mph increase
Return to regular Jogging pace
Cool Down Jog

Exercise
Wide Grip Pull ups
Plate swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Hammer Curls kneeling on Bosu
Wednesday
Dead Lift to toes
Dumbbell Chest Press w/ feet up
Back Squat

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core
Back/quads/glutes
Hamstring/back
Obliques
Core

Pace
6-7mph
9-10mph
6-7mph
5.5-6.5mph

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core
Back/quads/glutes

Reps
15
15
15
15
15
15
15
15
15
15
15
15

Incline
1.5
1.5
1.5
1.5

Reps
10
10
10
10
10
10
10
10
10

Sets

Weight
3
3
3
3
3
3
3
3
3
3
3
3

Time
5 Minutes
90 secs
2 minutes
5 Minutes

Sets

Reps
1
8
8
1

Weight
3
3
3
3
3
3
3
3
3

Wednesday

Thursday

Friday

Saturday

Straight leg Dead lift w/ Row

Roman Twist w/ weight plate
Full Sit up w/ medball over head

Hamstring/back
Obliques
Core

Exercise
Cardio of choice/Yoga or Stretch DVD

Time
45minutes

Exercise
Wide Grip Pull ups
Plate swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Incline Dumbbell Bicep curls
Dead Lift to toes
Bench Press
Back Squat
Straight leg Dead lift
Cable rotations**
Roman Chair Leg lifts (add weight)
** (2 sets hi -low, 2 low-hi)
Stretch DVD

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/triceps
Back/quads/glutes
Hamstring/back
Obliques/shoulders
Core

10
30
15

Intensity
Medium
Reps
7
7
7
7
7
7
7
7
7
7
10
15

3
3
3

%MHR
65-75%
Sets

Weight
3
3
3
3
3
3
3
3
3
3
3
3

Weight

Weight

Superset

Weight

Weight

Rest
30 bicycles, heel touches, sit ups
10 Plyo push ups, 10 blocking abs
30 bicycles, heel touches, sit ups
45 sec front, side, side planks
30 bicycles, heel touches, sit ups
45 sec front, side, side planks

is the same as the

work time
Weight

Weight

Weight

Weight

Superset

Weight

Weight

Rest
30 bicycles, heel touches, sit ups
10 Plyo push ups, 10 blocking abs
30 bicycles, heel touches, sit ups
45 sec front, side, side planks
30 bicycles, heel touches, sit ups
45 sec front, side, side planks

is the same as the

work time
Weight

Weight

Weight

Weight

Superset

Weight

Weight

Weight

Rest
30 bicycles, heel touches, sit ups
10 Plyo push ups, 10 blocking abs
30 bicycles, heel touches, sit ups
45 sec front, side, side planks
30 bicycles, heel touches, sit ups
45 sec front, side, side planks

is the same as the

work time
Weight

Weight

Weight

Weight

Weight

Superset

Weight

Weight

Weight

Weight

Huskies Men's Basketball Microcycle 2

Week 1

Monday

Tuesday

Exercise
Wide Grip Pull ups
Plate/ Kettlebell swing
Overhead Tricep Cable Extension
Bosu Burpee with Full Push Up
Thruster
Barbell Bicep Curl standing on bosu
Dead Lift to toes
Walking lunge w/ shoulder press
Leg Press
Calve Press
Straight leg Dead lift w/ Row
Roman Twist w/ weight plate
Leg Lowers

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core
Back/quads/glutes
Calves
Hamstring/back
Obliques
Core

Rowing Intervals
Pace
500 meter Row
>2:00/500m
Core recovery (15 sit ups, 30 bicycles abs, 20 heel tchs)
Agility Speed circuit
Reps
Agility Ladder
Hop Scotch
1
Agility Shuffle
1
In In Out Out
1
Lateral Switch step
1
Skipping (Quick Feet)
Time
Fast Feet

1min

Reps
Sets
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
10/side
3

RPM
Distance
25-30
Do Core for 2 min
Sets
Time
4
4
4
4
Sets

Rest

1 Easy Lap
(175m)

Weight

Reps
4
4

Weight

Superset

2 in 2 out
1,2 in, 1 out
1,2 in, 1,2 out
Moving laterally, 1 in 1 out,
switch

Double Unders
Sprints
1/2 lap Sprint, walk 1 lap

Wednesday

Exercise
Wide Grip Pull ups
Plate/ Kettlebell swing
Overhead Tricep Cable Extension
Bosu Burpee with Full Push Up
Thruster
Barbell Bicep Curl standing on bosu
Dead Lift to toes
Walking lunge w/ shoulder press
Leg Press
Calve Press
Straight leg Dead lift w/ Row
Full Sit up w/ medball over head

Running Intervals
Warm up (5mins)
Thursday

Pyramids (.5, 1, 1.5,2,2,1.5,1,.5)

1 min recovery b/w each interval, 2min b/w sets

Cool Down Jog

Friday

Exercise
Wide Grip Pull ups
Plate swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Incline Dumbbell Bicep curls

25 double unders

1 Easy Lap
(175m)

Do the sprint at 100% and repeat 6 times

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core
Back/quads/glutes
Calves
Hamstring/back
Core

Reps
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
30
15

Sets

Weight

Speed
6-7mph

Incline
1

Time
5 Minutes

Reps
1

10mph +
6-7mph
5.5-6.5mph

(.5, 1, 1.5,2,
2,1.5,1,.5)

1
1

1min
5 Minutes

4
1

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core

Reps
5-7
5-7
5-7
5-7
5-7
5-7

Weight

3
3
3
3
3
3
3
3
3
3
3
3

Sets

Weight
3
3
3
3
3
3

Superset

Weight

Friday

Saturday

Dead Lift to toes

Bench Press
Back Squat
Straight leg Dead lift
Cable rotations**
Roman Chair Leg lifts (add weight)
** (2 sets hi -low, 2 low-hi)
Exercise
5 km Run
Optional: Yoga or Stretch DVD

Back/quads/calves
Chest/triceps
Back/quads/glutes
Hamstring/back
Obliques/shoulders
Core

Exercise
Wide Grip Pull ups
Plate/ Kettlebell swing
Overhead Tricep Cable Extension
Bosu Burpee with Full Push Up
Thruster
Barbell Bicep Curl standing on bosu
Dead Lift to toes
Walking lunge w/ shoulder press
Leg Press
Calve Press
Straight leg Dead lift w/ Row
Roman Twist w/ weight plate
Leg Lowers

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core
Back/quads/glutes
Calves
Hamstring/back
Obliques
Core

Time

5-7
5-7
5-7
5-7
10/side
15

3
3
3
3
3
3

Intensity %MHR
Medium 65-75%

Week 2

Monday

Rowing Intervals
Pace
500 meter Row
>2:00/500m
Core recovery (15 sit ups, 30 bicycles abs, 20 heel tchs)
Agility Speed circuit
Reps
Agility Ladder
Hop Scotch
1
Tuesday

Reps
Sets
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
12-15
3
15/side
3
10/side
3

RPM
Distance
25-30
Do Core for 2 min
Sets
Time
4

Weight

Reps
4
4

Weight

Superset

2 in 2 out

Tuesday

Agility Shuffle
In In Out Out
Lateral Switch step
Skipping (Quick Feet)
Fast Feet
Double Unders
Sprints
1/2 lap Sprint, walk 1 lap

Wednesday

Exercise
Wide Grip Pull ups
Plate/ Kettlebell swing
Overhead Tricep Cable Extension
Bosu Burpee with Full Push Up
Thruster
Barbell Bicep Curl standing on bosu
Dead Lift to toes
Walking lunge w/ shoulder press
Leg Press
Calve Press
Straight leg Dead lift w/ Row
Full Sit up w/ medball over head

Running Intervals
Warm up (5mins)
Thursday

Pyramids (.5, 1, 1.5,2,2,1.5,1,.5)

1 min recovery b/w each interval, 2min b/w sets

Cool Down Jog

Exercise

1
1
1
Time

4
4
4
Sets

1,2 in, 1 out

1,2 in, 1,2 out
Rest

1min

1 Easy Lap
(175m)

25 double unders

1 Easy Lap
(175m)

Moving laterally, 1 in 1 out,

switch

Do the sprint at 100% and repeat 6 times

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core
Back/quads/glutes
Calves
Hamstring/back
Core

Reps
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
15

Sets

Weight
3
3
3
3
3
3
3
3
3
3
3
3

Speed
6-7mph

Incline
1

Time
5 Minutes

Reps
1

10mph +
6-7mph
5.5-6.5mph

(.5, 1, 1.5,2,
2,1.5,1,.5)

1
1

1min
5 Minutes

4
1

Muscles

Reps

Weight

Sets

Weight

Superset

Weight

Friday

Saturday

Wide Grip Pull ups

Plate swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Incline Dumbbell Bicep curls
Dead Lift to toes
Bench Press
Back Squat
Straight leg Dead lift
Cable rotations**
Roman Chair Leg lifts (add weight)
** (2 sets hi -low, 2 low-hi)
Exercise
6km Run
Optional: Yoga or Stretch DVD

Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/triceps
Back/quads/glutes
Hamstring/back
Obliques/shoulders
Core

Exercise
Wide Grip Pull ups
Plate/ Kettlebell swing
Overhead Tricep Cable Extension
Bosu Burpee with Full Push Up
Thruster
Barbell Bicep Curl standing on bosu
Dead Lift to toes
Walking lunge w/ shoulder press
Leg Press
Calve Press
Straight leg Dead lift w/ Row
Roman Twist w/ weight plate
Leg Lowers

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core
Back/quads/glutes
Calves
Hamstring/back
Obliques
Core

Time

5-7
5-7
5-7
5-7
5-7
5-7
5-7
5-7
5-7
5-7
10/side
15

3
3
3
3
3
3
3
3
3
3
3
3

Intensity %MHR
Medium 65-75%

Week 3

Monday

Reps
Sets
12
3
12
3
12
3
12
3
12
3
12
3
12
3
12
3
12
3
12
3
12
3
15/side
3
10/side
3

Weight

Weight

Tuesday

Rowing Intervals
Pace
500 meter Row
>2:00/500m
Core recovery (15 sit ups, 30 bicycles abs, 20 heel tchs)
Agility Speed circuit
Reps
Agility Ladder
Hop Scotch
1
Agility Shuffle
1
In In Out Out
1
Lateral Switch step
1
Skipping (Quick Feet)
Time
Fast Feet
Double Unders
Sprints
1/2 lap Sprint, walk 1 lap

Wednesday

Exercise
Wide Grip Pull ups
Plate/ Kettlebell swing
Overhead Tricep Cable Extension
Bosu Burpee with Full Push Up
Thruster
Barbell Bicep Curl standing on bosu
Dead Lift to toes
Walking lunge w/ shoulder press
Leg Press
Calve Press
Straight leg Dead lift w/ Row
Full Sit up w/ medball over head

Running Intervals
Thursday

1min
25 double unders

RPM
Distance
25-30
Do Core for 2 min
Sets
Time
4
4
4
4
Sets

Rest

1 Easy Lap
(175m)

1 Easy Lap
(175m)

Reps
5
5

Superset

2 in 2 out
1,2 in, 1 out
1,2 in, 1,2 out
Moving laterally, 1 in 1 out,
switch

Do the sprint at 100% and repeat 8 times

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core
Back/quads/glutes
Calves
Hamstring/back
Core

Speed

Reps
8
8
8
8
8
8
8
8
8
8
8
15

Incline

Sets

Weight
4
4
4
4
4
4
4
4
4
4
4
3

Time

Reps

Weight

Warm up (5mins)
Thursday

6-7mph

Pyramids (.5, 1, 1.5,2,2,1.5,1,.5)

10mph +
6-7mph
5.5-6.5mph

1 min recovery b/w each interval, 2min b/w sets

Cool Down Jog

Friday

Saturday

Exercise
Wide Grip Pull ups
Plate swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Incline Dumbbell Bicep curls
Dead Lift to toes
Bench Press
Back Squat
Straight leg Dead lift
Cable rotations**
Roman Chair Leg lifts (add weight)
** (2 sets hi -low, 2 low-hi)
Exercise
7km Run
Optional: Yoga or Stretch DVD

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/triceps
Back/quads/glutes
Hamstring/back
Obliques/shoulders
Core

Exercise
Wide Grip Pull ups
Plate/ Kettlebell swing
Overhead Tricep Cable Extension
Bosu Burpee with Full Push Up
Thruster
Barbell Bicep Curl standing on bosu
Dead Lift to toes
Walking lunge w/ shoulder press
Leg Press

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core
Back/quads/glutes

Time

5 Minutes

(.5, 1, 1.5,2,
2,1.5,1,.5)

1
1

1min
5 Minutes

5
1

Reps
Sets
5
4
5
4
5
4
5
4
5
4
5
4
5
4
5
4
5
4
5
4
10/side
3
15
3

Superset

Weight

Weight

Weight

Weight

Intensity %MHR
Medium 65-75%

Week 4

Monday

Reps
15
15
15
15
15
15
15
15
15

Sets
3
3
3
3
3
3
3
3
3

Monday

Calve Press
Straight leg Dead lift w/ Row
Roman Twist w/ weight plate
Leg Lowers

Tuesday

Rowing Intervals
Pace
500 meter Row
>2:00/500m
Core recovery (15 sit ups, 30 bicycles abs, 20 heel tchs)
Agility Speed circuit
Reps
Agility Ladder
Hop Scotch
1
Agility Shuffle
1
In In Out Out
1
Lateral Switch step
1
Skipping (Quick Feet)
Time
Fast Feet
Double Unders
Sprints
1/2 lap Sprint, walk 1 lap

Wednesday

Calves
Hamstring/back
Obliques
Core

Exercise
Wide Grip Pull ups
Plate/ Kettlebell swing
Overhead Tricep Cable Extension
Bosu Burpee with Full Push Up
Thruster
Barbell Bicep Curl standing on bosu
Dead Lift to toes
Walking lunge w/ shoulder press
Leg Press

15
15
15/side
10/side

3
3
3
3

RPM
Distance
25-30
Do Core for 2 min
Sets
Time
4
4
4
4
Sets

Rest

1min

1 Easy Lap
(175m)

25 double unders

1 Easy Lap
(175m)

Reps
4
4

Superset

2 in 2 out
1,2 in, 1 out
1,2 in, 1,2 out
Moving laterally, 1 in 1 out,
switch

Do the sprint at 100% and repeat 6 times

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/Core
Back/quads/glutes

Reps
10
10
10
10
10
10
10
10
10

Sets

Weight
3
3
3
3
3
3
3
3
3

Weight

Wednesday

Saturday

Friday

Saturday

Calve Press
Straight leg Dead lift w/ Row
Full Sit up w/ medball over head

Calves
Hamstring/back
Core

Exercise
8 km Run
Optional: Yoga or Stretch DVD

Time

Exercise
Wide Grip Pull ups
Plate swing
Hanging Dips
Bosu Burpee with Full Push Up
Thruster
Incline Dumbbell Bicep curls
Dead Lift to toes
Bench Press
Back Squat
Straight leg Dead lift
Cable rotations**
Roman Chair Leg lifts (add weight)
** (2 sets hi -low, 2 low-hi)
Cardio of choice/Yoga or Stretch DVD

Muscles
Lats/back
Back/quads
Triceps
Chest/Core
Shoulders/quads
Bicep/core
Back/quads/calves
Chest/triceps
Back/quads/glutes
Hamstring/back
Obliques/shoulders
Core

10
10
15

3
3
3

Intensity %MHR
Medium 65-75%

Reps
Sets
7
3
7
3
7
3
7
3
7
3
7
3
7
3
7
3
7
3
7
3
10/side
3
15
3

Reps
1

Weight

Weight

Weight

2 in 2 out
2 in, 1 out
in, 1,2 out

terally, 1 in 1 out,
switch

Superset

Weight

Weight

2 in 2 out

Weight

Superset

2 in, 1 out
in, 1,2 out

terally, 1 in 1 out,
switch

Weight

Weight

Weight

Superset

2 in 2 out
2 in, 1 out
in, 1,2 out

terally, 1 in 1 out,
switch

Weight

Weight

Weight

Weight

Weight

Superset

Superset

2 in 2 out
2 in, 1 out
in, 1,2 out

terally, 1 in 1 out,
switch

Weight

Weight

Huskies Men's Basketball Microcycle 3

Week 1

Monday

Tuesday

Exercise
Wide Grip Pull ups
Overhead Tricep Cable Extension
21's Bicep Barbell curl
Single Arm Dumbbell Press
Bent over dumbbell row
Bench Press
Dips w/feet on bench then sb
Reverse Flies
Cable Flies
Dumbbell Switch Curls
Military Press
Roman Twist w/ weight plate
Leg Lowers w/ dumbbell in feet

Stairs
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Sprints
Heavy Bag Pull & Drag
Heavy Bag Push Ups
Plyo's
Large Box Jumps
Skipping (doubles every 30sec)

Muscles
Lats/back
Triceps
Biceps
Shoulders
Rhomboids
Chest/Core
Triceps
rear delts/rhomb
Chest/Core
Biceps/forearms
Shoulders
Obliques
Core

Type
2 at a time
3 at a time
Squat Jumps
2 at a time
3 at a time
Squat Jumps
Distance
50m
0
Time
1 min
4 min

Reps
Sets
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
15/side
3
15
3

Reps
10
10
5
10
10
5
Reps
6
6/side
Sets
4
4

Time

Weight

Rest
10 Plyo Push Ups, 20
20 Body Rows, 20 Ar
10 Plyo Push Ups, 20
20 Body Rows, 20 Ar
10 Plyo Push Ups, 20
20 Body Rows, 20 Ar

Time
Superset
Reps

Reps

Wednesday

Exercise
Large Box Jumps
Full Sit up
Back Squat
Straight Leg Dead Lift
Standing Calve Press
Dead lift to toes
Laying Leg Curls
Laying Leg Extension
Leg Press
Calve Press
Walking Lunges
Roman Chair Leg lifts
Decline Medball Twists

Thursday

Running Intervals
Warm Up
Hills (.25mile = 400m)
Active Recovery
Cool Down

Friday

Exercise
Clean & Jerk
Single arm single leg rows
Plate swing
Bosu Burpee with Full Push Up
Thruster
Dead Lift to toes
Bench Press
Back Squat
Hanging Body Row

Muscles
Quads/glutes/calve
Core
Quads/glutes/core
Hamstring/back
Calves
Quads/back/glutes
Hamstring/glutes
Quads
Back/quads/glutes
Calves
Quads/hams/glutes
Core
Obliques
Speed
7mph
10mph
6.5mph
6.5mph
Muscles
Fullbody
Rhomb/quads/glut
Back/quads
Chest/Core
Shoulders/quads
Back/quads/calves
Chest/triceps
Back/quads/glutes
Back/core

Reps
Sets
10
4
15
4
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10/leg
3
15
3
15/side
3
Incline
1.5
10-12
1.5

Time
5 mins
d=400m
2mins
0

Reps
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10

Weight

5
Sets

Reps
1
6
6
1
Weight

3
3
3
3
3
3
3
3
3

Saturday

Cable rotations**
Roman Chair Leg lifts (add weight)
** (2 sets hi -low, 2 low-hi)
Exercise
9km Run
Optional: Yoga or Stretch DVD

Obliques/shoulders
Core

Exercise
Wide Grip Pull ups
Overhead Tricep Cable Extension
21's Bicep Barbell curl
Single Arm Dumbbell Press
Bent over dumbbell row
Bench Press
Dips w/feet on bench then sb
Reverse Flies
Cable Flies
Dumbbell Switch Curls
Military Press
Roman Twist w/ weight plate
Leg Lowers w/ dumbbell in feet

Muscles
Lats/back
Triceps
Biceps
Shoulders
Rhomboids
Chest/Core
Triceps
rear delts/rhomb
Chest/Core
Biceps/forearms
Shoulders
Obliques
Core

10/side
15

3
3

Intensity %MHR
Medium 65-75%

Time

Week 2

Monday

Tuesday

Stairs
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Sprints
Heavy Bag Pull & Drag

Type
2 at a time
3 at a time
Squat Jumps
2 at a time
3 at a time
Squat Jumps
Distance
50m

Reps
Sets
8-10
4
8-10
4
8-10
4
8-10
4
8-10
4
8-10
4
8-10
4
8-10
4
8-10
4
8-10
4
8-10
4
15/side
4
15
4

Reps
10
10
5
10
10
5
Reps
6

Time

Weight

Rest
10 Plyo Push Ups, 20
20 Body Rows, 20 Ar
10 Plyo Push Ups, 20
20 Body Rows, 20 Ar
10 Plyo Push Ups, 20
20 Body Rows, 20 Ar

Time
Superset

Tuesday

Heavy Bag Push Ups

Plyo's
Large Box Jumps
Skipping (doubles every 30sec)

Wednesday

Exercise
Large Box Jumps
Full Sit up
Back Squat
Straight Leg Dead Lift
Standing Calve Press
Dead lift to toes
Laying Leg Curls
Laying Leg Extension
Leg Press
Calve Press
Walking Lunges
Roman Chair Leg lifts
Decline Medball Twists

Thursday

Running Intervals
Warm Up
Hills (.25mile = 400m)
Active Recovery
Cool Down

Friday

Exercise
Clean & Jerk
Single arm single leg rows
Plate swing
Bosu Burpee with Full Push Up
Thruster

0
Time
1 min
4 min

Muscles
Quads/glutes/calve
Core
Quads/glutes/core
Hamstring/back
Calves
Quads/back/glutes
Hamstring/glutes
Quads
Back/quads/glutes
Calves
Quads/hams/glutes
Core
Obliques
Speed
7mph
10mph
6.5mph
6.5mph
Muscles
Fullbody
Rhomb/quads/glut
Back/quads
Chest/Core
Shoulders/quads

Superset

6/side
Sets
4
4

Reps

Reps

Reps
Sets
10
4
15
4
8-10
4
8-10
4
8-10
4
8-10
4
8-10
4
8-10
4
8-10
4
8-10
4
8-10/leg
4
15
4
15/side
4
Incline
1.5
10-12
1.5

Time
5 mins
d=400m
2mins
0

Reps
8-10
8-10
8-10
8-10
8-10

Weight

5
Sets

Reps
1
6
6
1
Weight

4
4
4
4
4

Friday

Saturday

Dead Lift to toes

Bench Press
Back Squat
Hanging Body Row
Cable rotations**
Roman Chair Leg lifts (add weight)
** (2 sets hi -low, 2 low-hi)
Exercise
10km Run
Optional: Yoga or Stretch DVD

Back/quads/calves
Chest/triceps
Back/quads/glutes
Back/core
Obliques/shoulders
Core

Exercise
Wide Grip Pull ups
Overhead Tricep Cable Extension
21's Bicep Barbell curl
Single Arm Dumbbell Press
Bent over dumbbell row
Bench Press
Dips w/feet on bench then sb
Reverse Flies
Cable Flies
Dumbbell Switch Curls
Military Press
Roman Twist w/ weight plate
Leg Lowers w/ dumbbell in feet

Muscles
Lats/back
Triceps
Biceps
Shoulders
Rhomboids
Chest/Core
Triceps
rear delts/rhomb
Chest/Core
Biceps/forearms
Shoulders
Obliques
Core

8-10
8-10
8-10
8-10
10/side
15

4
4
4
4
4
4

Intensity %MHR
Medium 65-75%

Time

Week 3

Monday

Stairs
Set 1
Set 2
Set 3
Set 4
Tuesday

Type
2 at a time
3 at a time
Squat Jumps
2 at a time

Reps
Sets
5-7
3
5-7
3
5-7
3
5-7
3
5-7
3
5-7
3
5-7
3
5-7
3
5-7
3
5-7
3
5-7
3
15/side
3
15
3

Reps
10
10
5
10

Time

Weight

Rest
10 Plyo Push Ups, 20
20 Body Rows, 20 Ar
10 Plyo Push Ups, 20
20 Body Rows, 20 Ar

Tuesday

Set 5
Set 6
Sprints
Heavy Bag Pull & Drag
Heavy Bag Push Ups
Plyo's
Large Box Jumps
Skipping (doubles every 30sec)

Wednesday

Exercise
Large Box Jumps
Full Sit up
Back Squat
Straight Leg Dead Lift
Standing Calve Press
Dead lift to toes
Laying Leg Curls
Laying Leg Extension
Leg Press
Calve Press
Walking Lunges
Roman Chair Leg lifts
Decline Medball Twists

Thursday

Running Intervals
Warm Up
Hills (.25mile = 400m)
Active Recovery
Cool Down
Exercise
Clean & Jerk

3 at a time
Squat Jumps
Distance
50m
0
Time
1 min
4 min

Muscles
Quads/glutes/calve
Core
Quads/glutes/core
Hamstring/back
Calves
Quads/back/glutes
Hamstring/glutes
Quads
Back/quads/glutes
Calves
Quads/hams/glutes
Core
Obliques
Speed
7mph
10mph
6.5mph
6.5mph
Muscles
Fullbody

10
5
Reps
6
6/side
Sets
4
4

10 Plyo Push Ups, 20

20 Body Rows, 20 Ar
Time
Superset
Reps

Reps

Reps
Sets
10
4
15
4
5-7
3
5-7
3
5-7
3
5-7
3
5-7
3
5-7
3
5-7
3
5-7
3
5-7/leg
3
15
3
15/side
3
Incline
1.5
10-12
1.5

Time
5 mins
d=400m
2mins
0

Reps
5-7

Weight

5
Sets

Reps
1
7
7
1
Weight

Friday

Saturday

Single arm single leg rows

Plate swing
Bosu Burpee with Full Push Up
Thruster
Dead Lift to toes
Bench Press
Back Squat
Hanging Body Row
Cable rotations**
Roman Chair Leg lifts (add weight)
** (2 sets hi -low, 2 low-hi)
Exercise
10km Run
Optional: Yoga or Stretch DVD

Rhomb/quads/glut
Back/quads
Chest/Core
Shoulders/quads
Back/quads/calves
Chest/triceps
Back/quads/glutes
Back/core
Obliques/shoulders
Core

Exercise
Wide Grip Pull ups
Overhead Tricep Cable Extension
21's Bicep Barbell curl
Single Arm Dumbbell Press
Bent over dumbbell row
Bench Press
Dips w/feet on bench then sb
Reverse Flies
Cable Flies
Dumbbell Switch Curls
Military Press
Roman Twist w/ weight plate
Leg Lowers w/ dumbbell in feet

Muscles
Lats/back
Triceps
Biceps
Shoulders
Rhomboids
Chest/Core
Triceps
rear delts/rhomb
Chest/Core
Biceps/forearms
Shoulders
Obliques
Core

Time

5-7
5-7
5-7
5-7
5-7
5-7
5-7
5-7
10/side
15

3
3
3
3
3
3
3
3
3
3

Intensity %MHR
Medium 65-75%

Week 4

Monday

Reps
Sets
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
15/side
3
15
3

Weight

Tuesday

Wednesday

Thursday

Stairs
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Sprints
Heavy Bag Pull & Drag
Heavy Bag Push Ups
Plyo's
Large Box Jumps
Skipping (doubles every 30sec)

Type
2 at a time
3 at a time
Squat Jumps
2 at a time
3 at a time
Squat Jumps
Distance
50m
0
Time
1 min
4 min

Exercise
Large Box Jumps
Full Sit up
Back Squat
Straight Leg Dead Lift
Standing Calve Press
Dead lift to toes
Laying Leg Curls
Laying Leg Extension
Leg Press
Calve Press
Walking Lunges
Roman Chair Leg lifts
Decline Medball Twists

Muscles
Quads/glutes/calve
Core
Quads/glutes/core
Hamstring/back
Calves
Quads/back/glutes
Hamstring/glutes
Quads
Back/quads/glutes
Calves
Quads/hams/glutes
Core
Obliques

Exercise
9km Run

Time

Reps
10
10
5
10
10
5
Reps
6
6/side
Sets
4
4

Time

Rest
10 Plyo Push Ups, 20
20 Body Rows, 20 Ar
10 Plyo Push Ups, 20
20 Body Rows, 20 Ar
10 Plyo Push Ups, 20
20 Body Rows, 20 Ar

Time
Superset
Reps

Reps
Sets
10
4
15
4
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10/leg
3
15
3
15/side
3
Intensity %MHR
Medium 65-75%

Reps

Weight

Friday

Exercise
Clean & Jerk
Single arm single leg rows
Plate swing
Bosu Burpee with Full Push Up
Thruster
Dead Lift to toes
Bench Press
Back Squat
Hanging Body Row
Cable rotations**
Roman Chair Leg lifts (add weight)
** (2 sets hi -low, 2 low-hi)

Muscles
Fullbody
Rhomb/quads/glut
Back/quads
Chest/Core
Shoulders/quads
Back/quads/calves
Chest/triceps
Back/quads/glutes
Back/core
Obliques/shoulders
Core

Reps
Sets
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
8-10
3
10/side
3
15
3

Weight

Weight

Weight

Rest
10 Plyo Push Ups, 20 Bicycle abs
20 Body Rows, 20 Army crawls
10 Plyo Push Ups, 20 Bicycle abs
20 Body Rows, 20 Army crawls
10 Plyo Push Ups, 20 Bicycle abs
20 Body Rows, 20 Army crawls

Reps

Reps
Superset

Weight

Weight
Superset

Superset

Superset

Weight

Weight

Weight

Weight

Weight

Rest
10 Plyo Push Ups, 20 Bicycle abs
20 Body Rows, 20 Army crawls
10 Plyo Push Ups, 20 Bicycle abs
20 Body Rows, 20 Army crawls
10 Plyo Push Ups, 20 Bicycle abs
20 Body Rows, 20 Army crawls

Reps

Reps
Superset

Weight

Weight

Weight
Superset

Superset

Superset

Weight

Weight

Weight

Weight

Weight

Rest
10 Plyo Push Ups, 20 Bicycle abs
20 Body Rows, 20 Army crawls
10 Plyo Push Ups, 20 Bicycle abs
20 Body Rows, 20 Army crawls

10 Plyo Push Ups, 20 Bicycle abs

20 Body Rows, 20 Army crawls

Reps

Reps
Superset

Weight

Weight
Superset

Superset

Superset

Weight

Weight

Weight

Weight

Rest
10 Plyo Push Ups, 20 Bicycle abs
20 Body Rows, 20 Army crawls
10 Plyo Push Ups, 20 Bicycle abs
20 Body Rows, 20 Army crawls
10 Plyo Push Ups, 20 Bicycle abs
20 Body Rows, 20 Army crawls

Reps

Reps
Superset

Weight

Weight
Superset

Superset

Weight

Weight