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©Copyright Taylor Allan Training LTD. All Rights Reserved.
POINTGUARD
STRENGTH
9 WEEKTRAINING PROGRAM
©Copyright Taylor Allan Training LTD. All Rights Reserved.
1
KEY POINTS:• Perform three workouts per week for nine weeks• Perform each series at the end of your skill workouts as a “finisher”• Emphasize explosiveness under control. Slow on the way down, fast on the way up.• Rest no longer than 30 seconds between each set• You may perform an optional 4th workout per week. To do this, simply repeat Day 1 (not Day 3) at the end of your training week.
WEEK 1 (SERIES 1)WEEK 1 (SERIES 1)
DAY 1One Hand, One Ball 2 x 8 each handHand to Hand 2 x 5 each hand (10 total)“Wood Choppers” 2 x 30 slams
DAY 2One Hand, One Ball 2 x 10 each handHand to Hand 2 x 6 each hand (12 total)“Wood Choppers” 2 x 35 slams
DAY 3One Hand, One Ball 2 x 12 each handHand to Hand 2 x 7 each hand (14 total)“Wood Choppers” 2 x 40 slams
©Copyright Taylor Allan Training LTD. All Rights Reserved.
2
WEEK 2 (SERIES 2)WEEK 2 (SERIES 2)
DAY 1Two Hands, One Ball 2 x 8Two Hand Explosions 2 x 6“Triple Quicks” 2 x 30
DAY 2Two Hands, One Ball 2 x 10Two Hand Explosions 2 x 8“Triple Quicks” 2 x 35
DAY 3Two Hands, One Ball 2 x 12Two Hand Explosions 2 x 10“Triple Quicks” 2 x 40
©Copyright Taylor Allan Training LTD. All Rights Reserved.
3
WEEK 3 (SERIES 3)WEEK 3 (SERIES 3)
DAY 1Straight Rolls 2 x 8Side Rolls 2 x 8One Ball Supermans 2 x 8
DAY 2Straight Rolls 2 x 10Side Rolls 2 x 10One Ball Supermans 2 x 10
DAY 3Straight Rolls 2 x 12Side Rolls 2 x 12One Ball Supermans 2 x 12
©Copyright Taylor Allan Training LTD. All Rights Reserved.
4
WEEK 4 (SERIES 4)WEEK 4 (SERIES 4)
DAY 1Tennis Ball Straight Slide 2 x 8 each handTennis Ball Side Slide 2 x 8 each sideSide Ball Planks 2 x 15 seconds each side !
DAY 2Tennis Ball Straight Slide 2 x 10 each handTennis Ball Side Slide 2 x 10 each sideSide Ball Planks 2 x 20 seconds each side !
DAY 3Tennis Ball Straight Slide 2 x 12 each handTennis Ball Side Slide 2 x 12 each sideSide Ball Planks 2 x 25 seconds
©Copyright Taylor Allan Training LTD. All Rights Reserved.
5
WEEK 5 (SERIES 5)WEEK 5 (SERIES 5)
DAY 1Two Balls, Two Hands 2 x 8Two Ball Shakes 2 x 8Two Ball Supermans 2 x 6
DAY 2Two Balls, Two Hands 2 x 10Two Ball Shakes 2 x 10Two Ball Supermans 2 x 10
DAY 3Two Balls, Two Hands 2 x 12Two Ball Shakes 2 x 12Two Ball Supermans 2 x 12
©Copyright Taylor Allan Training LTD. All Rights Reserved.
6
WEEK 6 (SERIES 6)WEEK 6 (SERIES 6)
DAY 1One Ball, Both Feet 2 x 8Alternating Feet 2 x 8Tennis Ball Drop & Slide 2 x 8 total drops
DAY 2One Ball, Both Feet 2 x 10Alternating Feet 2 x 10Tennis Ball Drop and Slide 2 x 10 total drops
DAY 3One Ball, Both Feet 2 x 12Alternating Feet 2 x 12Tennis Ball Drop and Slide 2 x 12 total drops
©Copyright Taylor Allan Training LTD. All Rights Reserved.
7
WEEK 7 (SERIES 7)WEEK 7 (SERIES 7)
DAY 1Two Balls, Both Feet 2 x 8Two To Ones 2 x 6Push Up Sprints 2 x 8 lane-lengths
DAY 2Two Balls, Both Feet 2 x 10Two To Ones 2 x 8Push Up Sprints 2 x 10 lane-lengths
DAY 3Two Balls, Both Feet 2 x 12Two To Ones 2 x 10Push Up Sprints 2 x 12 lane-lengths
©Copyright Taylor Allan Training LTD. All Rights Reserved.
8
WEEK 8 (SERIES 8)WEEK 8 (SERIES 8)
DAY 1Bunny Hops 2 x 20 secondsChest Explosions 2 x 6Steering Wheels 2 x 10 turns
DAY 2Bunny Hops 2 x 25 secondsChest Explosions 2 x 8Steering Wheels 2 x 12 turns
DAY 3Bunny Hops 2 x 30 secondsChest Explosions 2 x 10 repsSteering Wheels 2 x 14 turns
©Copyright Taylor Allan Training LTD. All Rights Reserved.
9
WEEK 9 (SERIES 9)WEEK 9 (SERIES 9)
DAY 1Two Ball Claps 2 x 6Side-To-Sides 2 x 9 pushupsThe Rolling Man 2 sets to failure
DAY 2Two Ball Claps x 8Side-To-Sides 2 x 12 pushupsThe Rolling Man 2 sets to failure
DAY 3Two Ball Claps 2 x 10Side-To-Sides 2 x 15The Rolling Man 2 sets to failure
