Greetings, today I am going to explain the exercise program that I designed for an athlete.

The subject of my presentation is myself. I am a 22 year old Male. My height is 170cm.

My weight is 66kg. I am a basketball player. My position is point guard or shooting
guard. The exercise program was designed for an off season scenario. I have no major
injury history.

About my resistance training background, I would consider myself as a well trained

individual. I have four years of training experience. I train three to four times a week. My
training load is high and my techniques and skill of performing the exercises is high as
well.

Next I am going to talk about the need analysis

The major movements of playing basketball are repeated sprinting, running vertical jump,
single leg leap for lay up, shooting the basketball and vertical jump for rebound.

The muscles involved in these movements are all of the major muscle groups. It is
because basketball is a sport that requires full body movement. Hip muscles and thigh
muscles are responsible for the major force production of the movements in basketball.
For example, the force of shooting should mainly come from the lower body muscles, not
to mention the force of sprinting and jumping are also mainly generated from lower body
muscles. Shoulders muscles are also critical to playing basketball, it is because having
contact with the opponents is inevitable. Having strong shoulder muscles can improve the
contact ability of a basketball player. Core muscles development are also important for
basketball players. For example, a basketball player jumps a lot in a game. Rebound
layup and even jump shot, it is important to having proper stability and balance in the air.
It can not only help avoid injuries but also help improve accuracy and efficiency of the
movements.

And then I am going to talk about the training goals

A study done in 2012 examined the relationship between explosive strength and aerobic
power with basketball-specific repeated sprint ability in elite male basketball players.

The study found that Counter movement jump height is a predictor of repeated sprint
ability in elite basketball players. In the study, the players performed ten 30m sprint and a
counter movement jump test. The study found that Counter movement jump height was
inversely correlated with the total sprinting time.

In other words, jumping higher is related to running faster

The results of the study showed that more explosive strength training for elite basketball
players should be done.

Therefore, the training goals of the exercise program would be strength and power.

Next I am going to talk about the exercise prescription

Base on the FITT VP principle. The Frequency Intensity Time Type Volume and
Progression of the exercises will be assigned.

Firstly, the frequency of the exercise program will be 4 training sessions per week. Which
include two upper body days and two lower body days. grouping exercises that train a
portion of the body (e.g., upper body or lower body) or certain muscle areas gives the
athlete an opportunity to adequately recover between similar training sessions

For the intensity, the loads of power exercises will be 80% 1 rep max, the loads of
compound exercises like squat or deadlift will be equal to or more than 80% 1 rep max.
Intensity is the most important stimulus related to changes in strength level; relatively
heavy loads should be used if the goal is strength or power, low-multiple RMs appear to
have the greatest effect on strength and maximum power training

For single joint exercises which serve as assistance exercises, the loads will be not more
than 8 rep max. moderate loads can be used for hypertrophy

The time per session will be around 60 minutes to 90 minutes. There should be enough
time for rest between sets.

Types of exercises are power exercise which is for power development, compound
exercise which is for strength development and single joint exercise as assistance
exercises.

Volume

Power Exercises 3 sets of 4 reps Compound Exercises - 5 sets of 5 reps Single Joint
Exercises- 4 sets of 8 to 12 reps

According to NSCA recommendation Volume for power training are typically lower than
those for strength training in order to maximize the quality of exercise. The common

prescription is three to five sets for power exercises included in a trained athlete’s
program.

two to five sets or three to six sets promotes the greatest increases in strength.
one to three sets are appropriate or necessary for assistance exercises.

Progression

Increase 5% of the training loads in the start of next training cycle

2-for-2 rule can also be applied. If the athlete can perform two or more repetitions over
his or her assigned repetition goal for a given exercise in the last set in two consecutive
workouts, weight should be added to that exercise for the next training session.

Order

based on how one exercise affects the quality of effort or the technique of another
exercise. Usually exercises are arranged so that an athlete’s maximal force capabilities
are available (from a sufficient rest or recovery period) to complete a set with proper
exercise technique.

Power exercises such as the power clean, and push jerk should be performed first in a
training session, followed by other nonpower compound exercises

and then assistance exercises. Power exercises require the highest level of skill and
concentration of all the exercises and are most affected by fatigue. If the athlete is
fatigue, there is a higher risk of form breakdown or even injuries when performing the
exercise.

Rest time

athletes who seek to perform maximal or near-maximal repetitions with a heavy load

usually need long rest periods, especially for lower body or all-body structural exercises

Common guidelines for rest period length are at least 2 minutes or a range of 2 to 5
minutes