Here is EP3’s off-season basketball workout from Sunday. It’s a Phase I training program. This is his 2nd week of training.
Remember, EP is a basketball players who lifts, not a lifter who plays basketball. The workouts are short, simple, and effective. We’re big believers in strength coach Dan John’s Easy Strength approach to training athletes: provide just enough of a stimulus to cause an adaptation and not negatively affect on court performance.
Currently, other than injury prevention, our two main goals for S&C for our basketball players are increasing the standing vertical jump and increasing the trap bar deadlift. Both of those exercises will have the biggest carryover to the basketball court. By the end of September, our goal is to have EP deadlifting 315lbs (currently 235lbs) and a standing vertical of 24″ (currently 18″).
Side note: The standing vertical jump is different from the vertical jump reported during the NBA combine. That vertical jump is considered a running vertical jump, and usually averages around 35″. Occasionally you’ll even see a 40″+ one. It’s a better interpretation of an athlete’s elasticity. The standing vertical jump is all about power. The 2011draft class for the NBA had an average standing vertical of 26″.
Ladder Warm-Up – Linear
Quick Feet, Shuffle Wide and Stick, Stack Out, In-In-Out
Wall Ankle Mobs, KB Windmill, KB Halos, KB Goblet Squat, KB Swings, Linear/lateral/transverse med ball lunge, Standing T-Spine, Kneeling T-Spine, T-Spine Bench Ext, Low pogo jumps
Lateral Band Walk, Cook Hip Lift, Band Pull Aparts
Power – Linear
A1) 1-Arm DB Snatch 3×3 – 35lbsx3(3)
A2) 2 Foot Linear Hurdle Jumps 3×3 – 30″, 32″, 34″x3 reps
A3) 1 Foot Banana Hurdle Hop and Stick 3×3 – green banana hurdles 3×3
A1) Trap Bar Deadlift 5/3/1 – 165×3, 185×3, 210lbsx5
A2) 1-Arm Bench/1-Arm Row 3×8-10 – 25lbsx10(3)/35lbsx10(3)
B1) DB Split Squat 3×6-8 -Did not do; knee issues
B2) GHM KB Curl 3×6-8 – 20lbsx10(3)
B3) KB Squat to Press 3×6-8 – 25lbsx10(3)
Sled Pulls 5×1 – will do tonight