EXERCISE DISTANCE

High Knees 10 yds up and back

Smash 10 yds up and back
Gallop 10 yds up and back
Jumping Jacks 10 reps
Seal Jacks 10 reps
Long Striders 10 reps
Over / Unders 10 reps
Lunge 6 reps each leg
Rotational Lunge 6 reps each leg
Narrow Good Mornings 3 reps
Wide Good Mornings 3 reps
Retraction Push-ups 5 reps
Leg Kicks 10 Violent kicks each leg

DO YOUR ABS AND LOW BACK FOLLOWING WARM-UP

 RESISTANCE AB PROGRAM

ABS
CHOOSE 3 AB EXERCISES AND ONE LOW BACK EACH TIME YOU WORKOUT.
VARY THE REPS EACH TIME YOU WORKOUT (DO NOT EXCEED THE # OF REPS)
FRONT ROTATION / SIDES PLANKS
15-35 REPS 15-35 REPS :45 SEC - 2:00 MIN
CRUNCH CROSSOVER CRUNCH FRONT PLANK
HANGING LEG RAISE ELEVEATE FEET CROSSOVER FRONT PLANK ARM REACH
JACKKNIVES SIDE CRUNCH FRONT PLANK SPIDERMAN
SINGLE LEG JACKKNIVES ROCKY TWISTS FRONT PLANK LEG RAISE
KNEE TUCK RUSSIAN TWISTS FRONT PLANK ARM RASIE
SINGLE LEG KNEE TUCK PRISONER TWISTS FRONT PLANK WALK UP
KNEE TUCK NO HANDS SQUIRM SIDE PLANK
FLAT CRUNCH WIPERS SIDE PLANK HIP RAISE
BICYCLES LANDMINE TWISTS SIDE PLANK LEG RASIE
SL BICYCLES LANDMINE SINGLE ARM TWIST SIDE PLANK KNEE DRIVE
FLUTTER KICK SIDE PLANK HIP REACH
WRIST CURLS 45' ISO HOLD
CURL THRU HIP BRIDGE
BUTTERFLY CRUNCH
McGill Sit ups LOW BACK
10-20 REPS
HYPEREXTENSIONS
DEADFISH
SUPERMAN
ALT. SUPERMAN
KNEELING SUPERMAN
KNEELING ONE ARM SUPER
HYDRANTS
Y SUPERMAN
 BENCH
CLEAN SQUAT SNATCH PUSH PRESS LAT PULL
PRESS
MAX CHART MAX WU WS MAX WU WS MAX WU WS MAX WU WS MAX WU WS MAX WU WS
NAME ### ### 50 ### ### ### ### ### ### ### ### ### ###

Allen, Terrell 4 200 0 0 410 0 0 165 0 0 185 0 0 260 0 0 260 0 0

Burbage, Adonis 3 160 0 0 230 0 0 120 0 0 165 0 0 220 0 0 155 0 0

Efese, Joseph 3 200 0 0 375 0 0 155 0 0 240 0 0 330 0 0 320 0 0

McMillan, Malcolm 2 165 0 0 290 0 0 135 0 0 180 0 0 240 0 0 250 0 0

Mickell, Shelton 4 140 0 0 225 0 0 115 0 0 180 0 0 200 0 0 190 0 0

Raleigh, Erik 4 155 0 0 270 0 0 125 0 0 145 0 0 185 0 0 190 0 0

Speech, De'Angelo 4 180 0 0 390 0 0 135 0 0 170 0 0 260 0 0 255 0 0

Vinales, Kyle 2 150 0 0 225 0 0 105 0 0 155 0 0 225 0 0 240 0 0

 SHOULD UPRIGH
SEATED
INCLINE ER T
ROW
MAX WS MAX WS MAX WS MAX WS
### ### ### ###

150 0 185 0 165 0 130 0

190 0 145 0 120 0 120 0

285 0 260 0 195 0 195 0

220 0 185 0 140 0 90 0

150 0 155 0 110 0 75 0

185 0 145 0 120 0 105 0

240 0 225 0 155 0 140 0

200 0 185 0 110 0 100 0

 blue devil basketball
WEEK 1
May 21 - 25
MONDAY
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 6-45% 6-65% 6-85% 2
SQUAT 5-50% 16-60% 2
Squat jumps Hold 25lbs plate 20 jumps 2
1 leg squats use 30% of squat max 16 2
Glute ham 16 2
SUPER CIRCUIT 16 3

Tuesday
EXERCISES W/UP W/UP WORK SET SETS
PUSH PRESS 6-45% 6-65% 6-85% 2
Bench press 5-60% 16-60% 2
Push-ups in-between sets of bench 10 2
Upright row 5-50% 16-60% 2
Incline press 16-60% 2
Pull-ups Failure 2

Wednesday
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 6-50% 6-55% 6-75% 2
SQUAT 5-50% 5-60% 5-77.5% 2
Box Jumps immediately after squat 10 2
Split Squat Use 30% of squat max 10 2
GLUTE HAM 10 2
1 Leg RDL Clean wght cut in 1/2 10 2
SUPER CIRCUIT 5 3

FRIDAY
EXERCISES W/UP W/UP WORK SET SETS
SNATCH 6-50% 6-55% 6-75% 2
DB BENCH PRESS (80% of max) 5-50% 5-60% 5-77.5% 2
Push-ups (elevated, regular and modified) 10 2
Lat Pulldown 5-77.5% 2
DB Shoulder press (80% of Max) 5-77.5% 2
Inverted Row Failure 2
DIPS Failure 2
 BLUE DEVIL BASKETBALL
WEEK 2
May 28 - June 1
MONDAY
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 6-45% 6-65% 6-85% 3
SQUAT 7-50% 14-65% 3
Front Squat (80% of squat max) 14-65% 2
1 leg squats use 30% of squat max 14 3
RDL (use clean wght 14 2
SUPER CIRCUIT 14 3

Tuesday
EXERCISES W/UP W/UP WORK SET SETS
PUSH PRESS 6-45% 6-65% 6-85% 3
Shoudler press 7-50% 14-65% 3
Upright row 7-50% 14-65% 3
DB Incline (80% of max) 14-65% 3
Bent over row (80% of seated) 14-65% 3
Dips Failure 2

Thursday
EXERCISES W/UP W/UP WORK SET SETS
DB CLEAN (80% of max) 6-50% 6-55% 6-75% 3
SQUAT 7-50% 7-67.5% 3
Skate jumps In-between squat 7 3
Split Squat Use 30% of squat max 7 3
GLUTE HAM 7 2
Med ball Curls 7 2
SUPER CIRCUIT 7 3

FRIDAY
EXERCISES W/UP W/UP WORK SET SETS
SNATCH 6-50% 6-55% 6-75% 3
DB BENCH PRESS (80% of max) 7-50% 7-67.5% 3
Upright row 7-67.5% 3
DB Shoulder press (80% of Max) 7-67.5% 2
one arm inverted Row Failure 2
Pull-ups Failure 2
 BLUE DEVIL BASKETBALL
WEEK 3
June 4 - 8
MONDAY
EXERCISES W/UP W/UP WORK SET SETS
PUSH PRESS 6-45% 6-65% 6-85% 3
Bench press 7-50% 14-65% 3
Upright row 7-50% 14-65% 3
Incline press 14-65% 3
Seated Row 14-65% 3
Pull-ups Failure 2

Tuesday
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 6-45% 6-65% 6-85% 3
SQUAT 7-50% 14-65% 3
Squat jumps in-between squats hold 10 lbs plate 14 3
Deadlift 14-65% 2
1 leg squats use 30% of squat max 14 3
Glute ham 14 2
SUPER CIRCUIT 14 3
Thursday
EXERCISES W/UP W/UP WORK SET SETS
SNATCH 6-50% 6-55% 6-75% 3
DB BENCH PRESS (80% of max) 7-50% 7-67.5% 3
Push-ups (elevated, regular and modified) 10 3
Lat Pulldown 7-67.5% 3
DB Shoulder press (80% of Max) 7-67.5% 2
Inverted Row Failure 2
DIPS Failure 2

FRIDAY
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 6-50% 6-55% 6-75% 3
SQUAT 7-50% 7-67.5% 3
Box Jumps In-between squat 7 3
Split Squat Use 30% of squat max 7 3
GLUTE HAM 7 2
1 Leg RDL Clean wght cut in 1/2 7 2
SUPER CIRCUIT 7 3
 BLUE DEVIL BASKETBALL
WEEK 4
June 11 - 15
Monday
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 3-52.5% 3-72.5% 5-87.5% 3
SQUAT 6-50% 6-60% 12-70% 3
Deadlift 12-70% 2
Step-ups 35% of squat max 12 2
Glute ham 12 3
SUPER CIRCUIT 12 2

Tues
EXERCISES W/UP W/UP WORK SET SETS
PUSH PRESS 3-52.5% 3-72.5% 5-87.5% 3
Bench press 6-50% 6-60% 12-70% 3
DB pulls from the push-up position 12 reps In-between bench
Upright row 12-70% 3
Shoulder Press 12-70% 2
Seated row 12-70% 2
Dips FAILURE 2
pull-ups FAILURE 2

Thurs
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 3-50% 3-60% 5-77.5% 3
Sumo Squat 3-50% 3-65% 6-72.5% 3
1 leg leg hop over cone in-between sets of squat @ 6 reps 3
Overhead squat Use 10% of squat max 6 2
Side Lunges 6-1/3 BW 2
RDL Use Clean max 6-72.5% 2
Reverse Hyperextension 6 2
SUPER CIRCUIT 6 2

Friday
EXERCISES W/UP W/UP WORK SET SETS
SNATCH 3-50% 3-60% 5-77.5% 3
DB Incline Press 3-50% 3-65% 6-72.5% 3
Upright row 3-50% 3-65% 6-72.5% 3
DB Bench press 6-72.5% 3
Lat Pulldown 6-72.5% 2
Dips Failure 2
Pull-ups Failure 2
 BLUE DEVIL BASKETBALL
WEEK 5
June 18 - 22
Monday
EXERCISES W/UP W/UP WORK SET SETS
DB PUSH PRESS (80% of max) 3-52.5% 3-72.5% 5-87.5% 3
Bench press 6-50% 6-60% 12-70% 3
Seal push-ups in-between bench 12 reps
One arm lat pulldown cut wght in 1/2 12-70% 3
Incline press 12-70% 2
one am seated row cut wght in 1/2 12-70% 2
Dips FAILURE 2
pull-ups FAILURE 2
Tuesday
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 3-52.5% 3-72.5% 5-87.5% 3
SQUAT 6-50% 6-60% 12-70% 3
Front squat (80% of squat) 12-70% 2
Lateral step-up 25% of squat max 12 2
RDL (use clean wght) 12 3
SUPER CIRCUIT 12 2

Thursday
EXERCISES W/UP W/UP WORK SET SETS
SNATCH 3-50% 3-60% 5-77.5% 3
DB shoulder press (80% of max) 3-50% 3-65% 6-72.5% 3
Upright row 3-50% 3-65% 6-72.5% 3
alt DB Bench press 80% of max 6-72.5% 3
Lat Pulldown 6-72.5% 2
Med ball walkover w/ push up Failure 2
Inverted row Failure 2

Friday
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 3-50% 3-60% 5-77.5% 3
Sumo Squat 3-50% 3-65% 6-72.5% 3
split squat jumps in-between squat 12 reps 3
Overhead split squat Use 10% of squat max 6 2
skater lunge 6-1/3 BW 2
RDL Use Clean max 6-72.5% 2
Reverse Hyperextension 6 2
SUPER CIRCUIT 6 2
 BLUE DEVIL BASKETBALL
WEEK 6
June 25 - 29
MONDAY
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 4-50% 4-70% 4-90% 3
Squat 5-50% 5-65% 10-75% 3
SPLIT SQUAT JUMPS INBETWEEN SETS OF SQUAT@ 12 REPS
Front Squat (80% of squat) 10-75% 2
lunges 1/2 bw around 1
RDL Use Clean max 10-75% 2
Super Circuit 10 2

TUESDAY
EXERCISES W/UP W/UP WORK SET SETS
PUSH PRESS 4-50% 4-70% 4-90% 3
Incline press 5-50% 5-65% 10-75% 3
Seated row 5-65% 10-75% 3
Bench press 10-75% 2
Lat pulldown 10-75% 2
Dips ADD WEIGHT FAILURE 2

THURSDAY
EXERCISES W/UP W/UP WORK SET SETS
POWER PULL 4-55% 4-65% 4-80% 3
SQUAT 3-55% 3-65% 5-77.5% 3
1 leg leg drives in-between sets of squat @ 9 each leg 3
Back lunges Use 25% of squat max 5 each leg 2
Glute ham 25lbs overhead 5 3
1 Leg RDL Use Med ball 5 2
Reverse hyperextension 5 2
Super Circuit 5 2

FRIDAY
EXERCISES W/UP W/UP WORK SET SETS
Snatch 4-55% 4-65% 4-80% 3
DB Bench press (80% of max) 3-55% 3-65% 5-77.5% 3
Single arm seated row 5-77.5% 3
DB Shoulder Complex 80% of max Use 70% of upright row 5-77.5% 2
Med ball walkovers 10 each way 3
Pull-ups FAILURE 2
Dips FAILURE 2
 BLUE DEVIL BASKETBALL
WEEK 7
July 2 - 6
MONDAY
EXERCISES W/UP W/UP WORK SET SETS
SNATCH 4-50% 4-70% 4-90% 3
Shoulder press 5-50% 5-65% 10-75% 3
Upright row 5-65% 10-75% 3
Bench press 10-75% 2
Seated row 10-75% 2
Dips ADD WEIGHT FAILURE 2

TUESDAY
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 4-50% 4-70% 4-90% 3
Squat 5-50% 5-65% 10-75% 3
Split squat 40% of squat max 10 2
Overhead squat 15% of squat max 10 2
RDL Use Clean max 10-75% 2
Super Circuit 10 2

THURSDAY
EXERCISES W/UP W/UP WORK SET SETS
DB Push Press (80% of max) 4-55% 4-65% 4-80% 3
DB Bench press (80% of max) 3-55% 3-65% 5-77.5% 3
Lat pulldown 5-77.5% 3
Shoudler complex Use 70% of upright row 5-77.5% 2
Inverted row 10 2
Pull-ups FAILURE 2
Dips FAILURE 2

FRIDAY
EXERCISES W/UP W/UP WORK SET SETS
DB CLEAN (80% of max) 4-55% 4-65% 4-80% 3
SQUAT 3-55% 3-65% 5-77.5% 3
lunges Use 25% of squat max 5 each leg 2
One leg squat (off platform) 1/4 BW 5 3
1 Leg RDL use clean wgth in 1/2 5 2
Reverse hyperextension 5 2
Super Circuit 5 2
 BASKETBALL
WEEK 8
July 9 - 13
RECOVERY WEEK (NO EXTRA REPS)
MONDAY
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 2-55% 4-70% 4
SQUAT 5-50% 5-60% 4
Deadlift 5-60% 4
Glute ham 5 3
Good mornings 5 3
Super circuit 5 3

WEDNESDAY
EXERCISES W/UP W/UP WORK SET SETS
Snatch 2-55% 4-70% 4
Shoulder press 5-50% 5-60% 4
Upright row 5-60% 4
Med ball walkover w/ band 5 3
one arm push-ups 5 3
Shoulder circuit 5 3

FRIDAY
EXERCISES W/UP W/UP WORK SET SETS
PUSH PRESS 2-55% 4-70% 4
DB Incline press (80% of max) 5-50% 5-60% 4
Lat pulldown 5-60% 4
DB Bench press (80% of max) 5-60% 4
Inverted Row 5 3
Dips 5 3
 BLUE DEVIL BASKETBALL
Week 9
July 16 - 20
Monday
EXERCISES W/UP W/UP WORK SET SETS
Snatch 4-70% 4-90% 3
Bench press 6-50% 12-70% 3
Deadlift (off bumpers) 12-70% 3
Seated row 12-70% 3
Bulgarian squat Cut deadlift in 1/2 12 3
Slideboard hamstring 12 3
Super circuit St bar Close grip 12 3

Heavy Day
Wednesday
EXERCISES W/UP W/UP WORK SET SETS
CLEAN + 2 Front squats 2-70% 2-90% 4
Box squats 6-55% 5
Shoulder press 6-55% 4
Lat pulldown 6-55% 4
Split squat Use Clean weight 6 4
Glute ham 6 4
Inverted row 6 4
Push-ups Elevated-Reg- Modified 4
Speed Day
Friday
EXERCISES W/UP W/UP WORK SET SETS
Push Press 4-50% 4-80% 4
Squats 6-50% 6-72.5% 4
DB Incline press 6-72.5% 4
Upright row 6-72.5% 4
Lunges Cut squat in 1/2 6 4
RDL 6 4
Super circuit 6 4

Explosive Day
 BLUE DEVIL BASKETBALL
Week 10
July 23- 27
Monday
EXERCISES W/UP W/UP WORK SET SETS
Push Press 3-80% 3-92.5% 3
Squat 5-60% 10-75% 3
Incline press 10-75% 3
Band Good mornings 10 3
Upright row 10-75% 3
One Leg squats 10 3
RDL & 3 shrugs Use push press weight 10 3
Super circuit 10 3

Heavy Day
Wednesday
EXERCISES W/UP W/UP WORK SET SETS
Broad Jumps 4 4
DB Bench press (80% of max) 5-60% 5
Box Squats 5-60% 5
Jammer extension 5 5
Lunges cut deadlift in 1/2 5 5
SL Bench bridge 5 5
Dips Failure 3
Pull-ups Failure 3
Speed Day
Friday
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 3-70% 3-82.5% 4
DB Shoulder press (80% of max) 5-77.5% 4
Front Squat (80% of max) 5-77.5% 4
Lat pulldown 5-77.5% 4
Split squat Cut Front squat in 1/2 5 4
Glute ham 5 4
band hyperextensions 5 4
Super circuit 5 4

Explosive Day
 BLUE DEVIL BASKETBALL
WEEK 11
July 30 - Aug 3
Monday
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 4-70% 4-90% 3
Shoulder press 6-50% 12-70% 3
Front Squat (80% of max) 6-50% 12-70% 3
Lat pulldown 12-70% 3
Split squat use 1/2 of front squat 12 2
Glute ham 12 2
DB shoulder circuit 6 2
Super circuit St Bar Close grip 12 2

Heavy Day
Wednesday
EXERCISES W/UP W/UP WORK SET SETS
Bar Squat Jumps 6 5
Box Squat 6-55% 5
DB Incline press 80% of max 6-55% 5
Upright row 6-55% 5
Lunges hold 1/4 BW Down& back 1
DB RDL Choose weight 6 3
Dips Failure 3
Pull-ups Failure 3
Speed Day
Friday
EXERCISES W/UP W/UP WORK SET SETS
Snatch 2-60% 4-80% 3
Bench press 3-50% 6-72.5% 3
Deadlift (off the bumpers) 3-50% 6-72.5% 3
Seated row 6-72.5% 3
Bulgarian squat cut deadlift in 1/2 6 3
Physio ball hamstring 6 3
Med ball walkovers 6 3
Super circuit 6 3

Explosive Day
 BLUE DEVIL BASKETBALL
WEEK 12
Aug 6 - 10
Monday
EXERCISES W/UP W/UP WORK SET SETS
Snatch 3-80% 3-92.5% 3
Bench press 5-60% 10-75% 3
Deadlift Off bumper plates 10-75% 3
DB one arm row 80% of seated row 10-75% 3
Bulgarian squat cut deadlift in 1/2 10 3
One leg RDL Use 1/2 of DB ROW 10 3
Jammer Extension 10 3
Super circuit St Bar Nosebreaker 10 3

Heavy Day
Wednesday
EXERCISES W/UP W/UP WORK SET SETS
Drop Power Pull 3-65% 3-80% 5
Shoulder press 5-60% 5
Box Squats 5-60% 5
Lat pulldown 5-60% 4
Skater Jumps 10 each leg 4
Glute ham 5 4
T-Y 5 4

Speed Day
Friday
EXERCISES W/UP W/UP WORK SET SETS
Push Press 3-65% 3-82.5% 3
Squat 5-60% 5-77.5% 3
DB Incline press 80% of max 5-77.5% 3
Upright row 5-77.5% 3
One leg box jumps 10 3
RDL + 3 shrugs use push weight 5 2
Dips 5 2
5-1 tempo
Chin-ups 5 2
Explosive Day
 BLUE DEVIL BASKETBALL
WEEK 13
Aug 13 - 17
Monday
EXERCISES W/UP W/UP WORK SET SETS
Push Press 2-50% 2-70% 2-95% 3
Squat 4-50% 4-70% 8-80% 3
Incline press 8-80% 3
Upright row 8-80% 3
Side lunges 1/4 BW 8 3
Glute ham 8 3
Super circuit 8 3

Heavy Day
Wednesday
EXERCISES W/UP W/UP WORK SET SETS
Bench press 4-65% 5
Box squats 4-60% 5
Seated row 4-65% 5
Split squat jumps 8 5
One leg RDL choose weight 4 5
Med ball walkovers 4 4
T-Y 4 4

Speed Day
Friday
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 2-60% 2-85% 3
Shoulder press 4-65% 4-82.5% 3
Front Squat (80% of max) 4-82.5% 3
Lat pulldown 4-82.5% 3
Split squat 4 3
Plyo push-ups 4 3
Glute ham 4 3
Super circuit 4 3

Explosive Day
 BLUE DEVIL BASKETBALL
WEEK 14
Aug 20 - 24
Monday
EXERCISES W/UP W/UP WORK SET SETS
CLEAN 4-70% 2-95% 3
Shoulder press 6-50% 6-85% 3
Front Squat (80% of max) 6-50% 6-85% 3
Lat pulldown 6-85% 3
Split squat use 1/2 of front squat 6 2
Glute ham 6 2
DB shoulder circuit 6 2
Super circuit St Bar Close grip 12 2

Heavy Day
Wednesday
EXERCISES W/UP W/UP WORK SET SETS
Bar Squat Jumps 6 5
Box Squat 6-55% 5
DB Incline press 80% of max 6-55% 5
Upright row 6-55% 5
Lunges hold 1/4 BW Down& back 1
DB RDL Choose weight 6 3
Dips Failure 3
Pull-ups Failure 3
Speed Day
Friday
EXERCISES W/UP W/UP WORK SET SETS
Snatch 2-60% 4-80% 3
Bench press 3-50% 6-72.5% 3
Deadlift (off the bumpers) 3-50% 6-72.5% 3
Seated row 6-72.5% 3
Bulgarian squat cut deadlift in 1/2 6 3
Physio ball hamstring 6 3
Med ball walkovers 6 3
Super circuit 6 3

Explosive Day