Embed Size (px)
Citation preview
In Season Basketball WorkoutsCopyright 2012 © by Meglio Performance Systems LLC.
All Rights Reserved.
No portion of this manual may be used, reproduced or transmitted in
any form or by any means, electronic or mechanical, including fax,
photocopy, recording or any information storage and retrieval system
by anyone but the purchaser for their own personal use. This manual
may not be reproduced in any form without the express written
permission of Joe Meglio, except in the case of a reviewer who
wishes to quote brief passages for the sake of a review written for
inclusions in a magazine, newspaper, or journal – and these cases
require written approval from Joe Meglio prior to publication.
For more information, please contact:
Meglio Performance Systems LLC
Email: [email protected]
Website: http://www.joemeglio.com
Disclaimer:
The information in this book is offered for educational purposes only;
the reader should be cautioned that there is an inherent risk assumed
by the participant with any form of physical activity and diet. With that
in mind, those participating in strength and conditioning programs
should check with their physician prior to initiating such activities.
Anyone participating in these activities should understand that such
training initiatives may be dangerous if performed incorrectly, and
may not be appropriate for everyone. The author assumes no liability
for injury; this is purely an educational manual to guide those already
proficient with the demands of such programming.
Why In Season Basketball Training Is So Important
The biggest mistake many basketball players make is to stop
training once the basketball season begins. This is a huge mistake
because all the hard work in the off-season will be lost once training
is disregarded. One of the main reasons why basketball players stop
training in season is due to the amount of basketball they play on a
daily basis. Between games and practices, most high school and
college basketball players play basketball 6 days a week.
Understandably, it is very easy for basketball players to get caught up
in the rigors of practice and games and neglect the training aspect of
being a ballplayer.
Another issue is many basketball players have no distinction
between their off season training and their in season training. Many
basketball players try to carry their off season workouts to the in
season phase and once they see this is not possible, they just stop
training all together. Do not make this mistake! When you stop
training in season, your body begins to break down and you actually
get weaker as the season goes on. Not only will you loose strength,
power, speed but you will also be more prone to injury.
Your body has a limited amount of energy and the more energy
you expend in the weight room, the less energy you will have to play
basketball. Trying to get bigger, faster, and stronger during the
season will decrease performance on the court. Instead, the goal of in
season training is to maintain the strength, speed, and power
developed in the off-season during the competitive season.
In season workouts need to be planned strategically to ensure
basketball players are peaking properly for the most important times
of the year (playoffs and championship games). With the in season
program outlined in this manual you will see that you are actually
getting stronger as the season goes on while the competition is
breaking down and getting weaker.
In Season Training Considerations
In order to have a successful in season training program, you
have to understand a few key concepts. First and foremost, in season
training should focus on keeping basketball players healthy. Simply
put, if your not healthy you cannot play basketball at a high level and
if your injured you cannot play basketball at all. It is inevitable that
you are going to have a sore arm from practicing and playing every
day. Some days you may feel great and other days you need to rest.
In order to keep you healthy and injury free, you have to listen to your
body and make prehabilitation and rehabilitation a priority in your in
season training program.
Some other considerations include limiting the amount of speed
and agility drills you do during the season. There is nothing more
explosive or dynamic then playing basketball. In fact, every time you
jump for a rebound, playing defense, driving to the hole, you are
exerting maximal effort. Simply put, playing basketball is your speed
and agility work in season. There is no need to waste more energy
and time doing extra jumping drills or sprints in your training
especially since your coach will have you doing them at practice. By
limiting speed and agility drills during the basketball season, you will
conserve a lot of energy that will be spent playing basketball and
performing at a high level.
Conditioning needs to be limited during the season. A lot of
coaches and players need to understand there is a distinction
between general conditioning and basketball conditioning. Basketball
players need to have a high special work capacity. There is no better
way to condition for basketball than during the season than actually
playing basketball.
This leads right into the next point that long distance running is
not a good idea for basketball players. As mentioned above,
basketball players need a high special work capacity. For this reason,
long distance running is acceptable for distance runners but not
basketball players because it does not train the proper energy system
for basketball. While basketball players need a solid aerobic base to
help preserve heat in-between quarters and while resting on the
bench, this is not achieved through long distance running. Instead an
aerobic base is built through tempo runs and extensive medicine ball
training. Not only does long distance running train the wrong energy
system for basketball, but it the lactic loads from long distance
running will actually decrease your performance on the basketball
court. Simply put, there is no validity behind doing long distance
running so make sure you do not run miles during the season (or at
any point during the year for that matter).
In order to prepare for in season training, basketball players need to
condition their bodies to train on the same days they practice and
play games. This needs to be accomplished during the preseason
phase, when basketball players practice around 5 days a week.
During the season, most basketball players have one day off. How
will they ever be able to train during the season if their bodies aren’t
conditioned and prepared for it?
Summary
Ø In Season training is important to help you peak properly when
the games count the most
Ø In Season training is important to maintain all the strength,
power, speed and agility you gained in the off-season
Ø The main goal of in season training is to keep you health and
injury free
Ø Limit the amount of speed, agility and conditioning drills you do
in season because playing basketball is your speed, agility and
conditioning.
Ø Your body has a limited amount of energy, use it wisely
Ø There needs to be a clear distinction between your in season
training program and your off season training program
Ø Your body has to be prepared to train on the same days you
practice and or have games
The Importance of Active Recovery During The Season
What is the one thing that all elite basketball players have in
common? It is their ability to stay healthy and have long and durable
careers. How many All-Americans, DI scholarship players, and stud
high school basketball players do you know that didn’t have a healthy
and durable career? While some may have missed a portion of their
season due to injury, for the most part, all elite basketball players are
very durable and are able to stay healthy for the duration of their
career. It’s unfortunate when basketball players with remarkable
talent, cannot stay healthy and miss opportunities like getting a
scholarship or helping their team win a championship.
How To Speed Up Recovery in between Games & Practices?
Ø Do a dynamic warm-up and soft tissue work everyday
Ø Try contrast showers and Epsom salt baths
Ø Go to a chiropractor or ART practitioner
Ø Getting 8-10 hours of sleep every night
Ø Eat nutrient dense foods
Your In Season Training ProgramPlease note that 1A & 1B represent a superset. 1A, 1B, 1C represent a tri set.
“1A” “1B” “2A” “2B” etc…= Do 2 exercises in a row before you rest. 3A/3B/3C means do all 3 exercises in a row before you rest.
Week 1
Day1 1A) Push-ups Onto Box 4 X 2 2A) DB Goblet Squat To Box 3 X 6 2B) Neutral Grip Pull-up 3 X Submax3A) Single Leg Hip thrust 3 X 8 3B) Band Pull Aparts 3 X 153C) Plank Series 3 X
Day 21A) Box Jump 3 X 3 2A) DB Bench press 3 X 6 3B) Chest Supported Rows 3 X 6 4A) Reverse Lunge 2 X 10/10 4B) Tall Kneeling Anti-Rotation Press 2 X 30s4C) Band 90 Degree External Rotation 2 X 10
Week 2
Day1 1A) Push-ups Onto Box 4 X 3 2A) DB Goblet Squat To Box 3 X 8 /2B) Neutral Grip Pull-up 3 X Submax3A) Single Leg Hip thrust 3 X 10 3B) Band Pull Aparts 3 X 153C) Plank Series 3 X
Day 21A) Box Jump 3 X 4 2A) DB Bench press 3 X 8 3B) Chest Supported Rows 3 X 84A) Reverse Lunge 2 X 12/12 4B) Tall Kneeling Anti-Rotation Press 2 X 30s4C) Band 90 Degree External Rotation 2 X 10
Week 3
Day1 1A) Push-ups Onto Box 4 X 42A) DB Goblet Squat To Box 3 X 82B) Neutral Grip Pull-up 3 X Submax3A) Single Leg Hip thrust 3 X 103B) Band Pull Aparts 3 X 153C) Plank Series 3 X
Day 21A) Box Jump 3 X 5 2A) DB Bench press 3 X 83B) Chest Supported Rows 3 X 84A) Reverse Lunge 2 X 12/124B) Tall Kneeling Anti-Rotation Press 2 X 30s4C) Band 90 Degree External Rotation 2 X 10
Week 4
Day 11A) Drop Push-up 4 X 2 /2A) DB Goblet Squat 3 X 6 2B) Recline Row 3 X Submax3A) Glute Bridge 3 X 8 3B) BPA’s With Underhand Grip 3 X 153C) McGill Sit-up 3 X 10/10
Day 21A) Broad Jump Up Hill 3 X 3 2A) Feet Elevated Push-up 3 X Submax3B) 1 Arm Rows 3 X 8 4A) Split Squat 2 X 10 4B) Anti-Rotation Press 2 X 30s each side4C) 90-degree Band External Rotation w/ Punch & Extension 2 X 10
Week 5
Day 11A) Drop Push-up 4 X 3 2A) DB Goblet Squat 3 X 8 2B) Recline Row 3 X Submax3A) Glute Bridge 3 X 10 /3B) BPA’s With Underhand Grip 3 X 153C) McGill Sit-up 3 X 10/10
Day 21A) Broad Jump Up Hill 3 X 4 2A) Feet Elevated Push-up 3 X Submax3B) 1 Arm Rows 3 X 104A) Split Squat 2 X 12/12 4B) Anti-Rotation Press 2 X 30s each side4C) 90-degree Band External Rotation w/ Punch & Extension 2 X 10
Week 6
Day 11A) Drop Push-up 4 X 42A) DB Goblet Squat 3 X 82B) Recline Row 3 X Submax3A) Glute Bridge 3 X 103B) BPA’s With Underhand Grip 3 X 153C) McGill Sit-up 3 X 10/10
Day 21A) Broad Jump Up Hill 3 X 52A) Feet Elevated Push-up 3 X Submax3B) 1 Arm Rows 3 X 104A) Split Squat 2 X 124B) Anti-Rotation Press 2 X 30s each side4C) 90-degree Band External Rotation w/ Punch & Extension 2
X 10
Week 7
Day 11A) Rebound Push-up 4 X 2 2A) DBL DB Goblet Squat 3 X 6 2B) Feet Elevated Recline Row 3 X Submax 3A) DB Swings 3 X 10 3B) Reverse Band Fly 3 X 12 3C) Body saws 3 X 8
Week 8
Day 11A) Rebound Push-up 4 X 3 2A) DBL DB Goblet Squat 3 X 8 2B) Feet Elevated Recline Row 3 X Submax 3A) DB Swings 3 X 12 3B) Reverse Band Fly 3 X 12 3C) Body saws 3 X 8
Week 9
Day 11A) Rebound Push-up 4 X 42A) DBL DB Goblet Squat 3 X 82B) Feet Elevated Recline Row 3 X Submax 3A) DB Swings 3 X 123B) Reverse Band Fly 3 X 12 3C) Body saws 3 X 8
Week 10
Day 11A) Box Jump 3 X 3 2A) Weighted Push-up 3 X 8 3B) DB Farmer Walks 3 X 30 Yards 4A) Step-up 2 X 10 4B) Hanging Knee Raise 2 X 15 4C) Standing Band External Rotation 2 X 10
Week 11
Day 11A) Box Jump 3 X 4 2A) Weighted Push-up 3 X 10 3B) DB Farmer Walks 3 X 40 Yards 4A) Step-up 2 X 12 /124B) Hanging Knee Raise 2 X 15 4C) Standing Band External Rotation 2 X 10
Week 12
Day 11A) Box Jump 3 X 52A) Weighted Push-up 3 X 103B) DB Farmer Walks 3 X 40 Yards4A) Step-up 2 X 124B) Hanging Knee Raise 2 X 15 4C) Standing Band External Rotation 2 X 10
Game Day Nutrition
The goal of game day nutrition is to make sure you are properly
fueled to perform at your best. Below are 5 game day meal plans that
you should utilize during the basketball season and they are excellent
choices before games.
In addition to these meals make sure you are properly
hydrated. In order to hydrate properly, make sure you are drinking a
lot of water hours before the game starts. During your games you can
sip on coconut water to replace electrolytes that are last. If you
cannot sip on coconut water, Propel or G2 are acceptable.
These meals are designed to be digested quickly so they
should be consumed 1 and half hours before your game or pregame
routine. Eating too large of a meal too close to game time will slow
you down and make you sluggish.
Game Day Sample Meal 1• Protein and Applesauce • 1 scoop of whey protein powder• Half a cup of unsweetened applesauce
*Direction: mix 1 scoop of protein with the applesauce and stir until mixed smoothly
Game Day Sample Meal 2• Peanut butter and banana sandwich • 2 slices of whole grain bread • 2 tablespoons of peanut butter • 1 large banana
Game Day Sample Meal 3• Peanut butter and jelly sandwich
• 2 slices of whole grain bread • 2 tablespoons of peanut butter • 1 tablespoon of jelly
Game Day Sample Meal 4• Fruit & Nuts• 1 serving of any type of fruit (apple, orange, berries) • 2-3 handfuls of any nut (cashews, almonds, walnuts)
Game Day Sample Meal 5• Protein bar • Find a protein bar that is low in sugar alcohols and contains whey
protein as the main source of protein
Workout Nutrition Similar to game day nutrition, the goal of workout nutrition is to
make sure you are properly fueled to perform at your best. Below are
9 different meals (3 pre workout, 3 during workout and 3 post workout
meals). The pre workout meals should be consumed roughly about 1
and half hours before your workouts. During workout meals should be
sipped on throughout the whole workout. Post workout meals should
be consumed within 45 minutes of the end of the workout
In addition to these meals make sure you are properly
hydrated. In order to hydrate properly, make sure you are drinking a
lot of water hours before your workouts. These meals are designed to
be digested quickly and deliver high quality nutrients to your muscles.
Eating too large of a meal too close to a workout will slow you down
and make you sluggish.
Pre-Workout Sample Meal 1• 1 scoop of whey protein powder• Half a cup of unsweetened applesauce
Direction: mix 1 scoop of protein with the applesauce and stir until mixed smoothly
Pre-Workout Sample Meal 2• Whey protein shake:• 1 scoop of whey protein powder• 8 ounces of milk (preferably organic)
Pre-Workout Sample Meal 3• 1 slice of whole grain bread • 1-2 pieces of thinly slices chicken breast• 8 ounces of milk (preferably organic)
During Workout Sample Meal 1• Sip on coconut water throughout the duration of the workout
During Workout Sample Meal 2• Sip on Gatorade or G2 for the duration of the workout
During Workout Sample Meal 3• Sip on 20 ounces of chocolate milk
Post Workout Sample Meal 1 • 1-2 large sweet potato mashed • 2-3 pieces of thinly slices chicken breast• 1 banana
Post Workout Sample Meal 2• 1 scoop of whey protein powder • 1 cup of oats with 8-12 ounces of milk (preferably organic) • 1 banana
Post Workout Sample Meal 3• 20 ounces of chocolate milk• 1 large
9 Rules of In Season Training
Ø Listen To Your Body
Ø When it comes to in season training, less Is More
Ø Understand the stressors of playing basketball and structure
your training accordingly
Ø Include prehabilitation and rehabilitation into your program to
keep you healthy and injury free
Ø Eliminate speed and agility drills during the season
Ø Eliminate all forms of long distance
running during the season
Ø Do 2 full body workouts in the early
in season phase and 1 full body
workout as you get closer to playoffs
Ø Use submaximal loads while training
Ø Make sure to do active recovery in-
between games and practices
About The Author
Joe Meglio is a performance coach at the Underground
Strength Gym in Edison New, Jersey. In 2011 Joe was named the # 1
Rising Star In the Fitness Industry and was also named the first ever
STACK Expert Of The Month and has been featured in STACK
Magazine.
Joe has worked with 100s of athletes at all different levels and in
addition to being a performance coach, Joe played four years of
college baseball and was one of the team captains his senior year.
For more information on Joe Meglio please check JoeMeglio.com or
contact Joe directly at [email protected]
