Women’s Cadette Group Training

Program

Prepared By

Ed McNeely

September Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

S1 S2 S1 S2 OFF

Z1 40’ Z1 40’ Core Z1 40’ OFF

Flexibility Flexibility Core Flexibility Flexibility Flexibility

Oct Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

S3 S4 S3 S4 OFF

Z1 40’ Z1 40’ Core Z1 40’ OFF

Flexibility Flexibility Core Flexibility Flexibility Flexibility

Nov Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

S1 S2 S1 S2 OFF

Z1 40’ AA1 Z1 40’ Core Z1 40’ OFF

Flexibility Flexibility Core Flexibility Flexibility Flexibility

Dec Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

S5 S2 S5 S2 OFF

Z1 40’ AA1 Z1 40’ Core AA1 OFF

Flexibility Flexibility Core Flexibility Flexibility Flexibility

A good warm up is essential for a good workout and must be done prior to each training

session. Warm up increases muscle temperature, flexibility, strength and endurance,

making your workout more effective. There are two components to every warm up:

General Warm Up

Full body Calisthenics

A warm up starts with some full body calisthenics. Exercises like jumping jacks, rope

jumping, push ups, sit ups, and lunges are full body exercises that will increase body

temperature. These exercises should be done for a total of 2-3 minutes as the goal of

warm up is to increase temperature not create fatigue.

Stretching

Following the calisthenics you should spend 3-5 minutes doing some dynamic stretches.

Dynamic stretching is a more effective means of warm up stretching than static

stretching, meaning that rather than holding a stretch for a period of time you move

through a full range of motion and then back to your starting position immediately

without holding the stretch. This is particularly true when you are doing power training.

Several studies have shown that a static stretch immediately before power training can

significantly decrease subsequent power development. In the warm up below each of the

stretches is done 4-6 times in a dynamic fashion.

General Warm Up

10 Squat jumps - Quad stretch - 8 Walking Lunges

Hamstring stretch- 8 Push Ups- Calf Stretch

10 lateral hops- Arm Swings

Exercises

Specific Warm Up

After you have completed the General Warm up you need to do a specific warm up for

the type of training that you will be doing. Keep in mind that warm up is just that warm

up not training, fatigue should be kept to a minimum during warm up otherwise the

training session will suffer.

Warming Up for Strength Training

When weight training, do at least two sets, one at 50% and one at 75% of the work

weight, before using the working weight. Very strong people need to do more sets. Many

elite powerlifters and weightlifters use six to eight warm up sets prior to opening attempts

in competition. Repetitions in warm up sets are low, 1-4, and done at a controlled speed.

Warm up sets are done for every exercise in the program, not just the first exercise.

Quad Stretch

Walking Lunges

Hamstring Stretch

Push Ups

Calf Stretch

Lateral Hops

Arm Swings

Squat Jumps

Warming Up for Speed, Agility and Anaerobic Training

As in weight training a warm up for speed, agility and power events or training uses

warm up sets. Prior to each drill start with a walk through set that allows you to rehearse

the drill in your mind and remind you of the movements and changes of direction that

have to be made. Following the walk through perform two progressively faster trials, one

at about half speed and one at three quarter speed. Be sure to focus on good technique

during each of the warm up sets, the way you perform in warm up will be the way you

perform in the training session.

Warming Up for Aerobic Training

Since most of the aerobic training you will be doing is low intensity there isn’t a specific

portion to the warm up. If you were to do higher intensity aerobic intervals you would

start with 10 –15 minutes of light aerobic work prior to starting the interval portion on the

session.

Strength training plays many roles in a training program, increasing strength, power and

speed, decreasing the chance of injury and improving technical performance. There are

several general principals that need to be followed when performing your strength

programs.

Speed The speed of movement is noted using three numbers like 2-1-2 which coincide with the

lifting part of the exercise, a pause at the top, and the lowering part of the movement. In

the programs a speed of 2-1-2 means take two seconds to lift the weight, pause for one

second at the top and then lower the weight for two seconds. It is very important to

follow the speeds listed, strength increases are specific to the speeds used so if you train

too slow or too fast you won’t make gains at the speeds you need for basketball. For

some exercises you will see explosive listed as part of the speed notation, this means

move the weight as fast as possible for that part of the movement.

Rest Between Sets Rest refers to the time that is taken between each set of an exercise. The rest between sets

allows your body the time to replenish the energy used during the set and plays a role in

determining the training effect. Rest periods for developing strength and maximal

strength are quite long, usually 3-5 minutes. Strength training with heavy weight and low

reps uses predominantly the anaerobic alactic energy system. The alactic energy system

relies on the energy stored in the muscles. Energy is stored in the form of ATP and CP.

These two compounds, known as the phosphagens, are available for immediate use. The

stored supply of these compounds is relatively small providing energy for about 10-15

seconds of all out strength training effort. Once all the stored energy is used up the body

requires about 3 minutes to fully replace the phosphagens. If the next set is started before

the phosphagens are fully restored the muscles will be forced to use the anaerobic lactic

energy system. This will result in a build up of lactic acid.

Lactic acid is responsible for the burning sensation in the muscles. It also causes feelings

of heaviness and fatigue. A build up of lactic acid will inhibit the quantity and quality of

work performed resulting in fewer strength gains. Unless specifically noted you should

take 3 minutes between sets.

1 RM Calculation

You can either test yourself at the first training session or use numbers you already have

in your training log book.

Choose a weight you can do 2-10 times

Using proper technique lift it as many times as possible

Use the formula below to calculate 1RM

Calculate the appropriate % for your training

((0.033 x reps) x weight) + weight = 1RM

1RM x % 1RM= training weight

S1

Exercise Sets Reps Speed % 1RM Squats 3 10 Explosive-1-1 70

Leg Curls 3 10 1-1-1 70

Bench Press 3 10 Explosive-1-1 70

Bent lateral

raise

3 10 1-1-1 70

Triceps 3 10 1-1-1 70

Biceps 3 10 1-1-1 70

Squats

Leg Curls

Bench Press

Bent Lateral Raise

Triceps

Biceps

S2

Exercise Sets Reps Speed % 1RM Cross over step ups 3 10 1-1-1 75

DB walking lunges 3 10 1-1-1 75

Hip

adduction/Abduction

3 10 1-1-1 75

SB walkout 3 10 1-1-1 Bodyweight

One arm DB clean

and Press

3 4 Explosive 80

MB rotational toss 3 6 Explosive 4 lb ball

Crossover Step up

DB Walking

Lunge

Hip

Ab/Adduction

SB Walkout

One arm Db clean

and Press

Side Bends

S3

Exercise Sets Reps Speed % 1RM Push Press 4 4 Explosive 2lb ball

Squats 4 8 Explosive- 1-1 80

DB Bench

Press

4 8 Explosive- 1-1 80

DB Bent Row 4 8 1-1-1 80

Vertical Jumps 4 5 Explosive Bodyweight

Push Press

Squats

DB Bench Press

DB Bent Row

Vertical Jumps

S4

Exercise Sets Reps Speed % 1RM

Squats 4 8 1-1-1 80

Push Press 4 4 Explosive 80

DB Clean 3 4 Explosive 80

Romanian

Deadlift

4 8 1-1-1 80

Triceps 3 8 1-1-1 75

Push Press

Squats

DB Clean

Romanian Deadlift

Triceps

S5

Exercise Sets Reps Speed % 1RM

Squats 4 6 1-1-1 80

Bench Press 4 6 1-1-1 80

DB Clean 3 4 Explosive 80

Deadlift 4 6 1-1-1 80

Triceps 3 8 1-1-1 75

Bench Press

Squats

DB Clean

Deadlift

Triceps

Aerobic training will help you recover between shifts and allows you to maintain speed

later in the game. During tournaments aerobic training helps you recover between games

and provides the endurance to perform well in every game. Aerobic training can be done

biking, on the elliptical, or running. Keep your heart rate in the range listed below.

Zone I (ZI): 110-120

Zone I is aerobic base building intensity that trains exclusively slow twitch muscle fibers,

improving efficiency and lactate removal abilities. Improving lactate removal will help

recovery between shifts. Building a good aerobic base allows you to do a higher volume

of higher quality sprint intervals, which will improve speed and quickness.

Zone II (ZII): 120-140

Zone II is an extension of aerobic base training that starts to activate some FT fibers.

Zone II will help with heat tolerance and endurance to get through long games and to

recover between games of tournaments or during long stretches of consecutive games

during the season.

Zone III (ZIII): 140-160

Zone III will help further improve recovery between shifts and periods once you have

established a good base. Zone III is done as interval training. Work for 5 minutes at the

top of your zone III range and then drop down to the bottom of the range for 5 minutes.

Continue alternating top and bottom for the time listed in the program.

Anaerobic training is the icing on the cake for basketball players. It can either make or

break a season. All the speed, agility and power training will have been useless unless

you can maintain it for the duration of a game. Too much anaerobic training can very

quickly lead to overtraining while insufficient anaerobic work will leave you short of

your best performances on the court. While the most effective drills for developing

basketball specific anaerobic fitness involve on court movement drills, early in the season

bike sprints can be used in the anaerobic training process, the first 2-3 weeks, and then

slowly phased out for more specific on court drills.

Work Period

Anaerobic training is always done as intervals. The duration of the work interval is

designed to train the percentages of time spent in various duration sprints during a game

of basketball.

Rest Period

In order to stress the energy system and force it to adapt, the rest period should not be as

long as in speed and agility work. The rest period is 5-6 times the duration of the work

period. While this is substantially shorter than the rest that you get in a game our

objective is to stress and train an energy system, not simulate a game situation. If all we

were interested in was simulating a game situation we could just play games rather than

have specific training sessions. If you do a 10 second sprint your rest time will be 50-60

seconds. Many people try to shorten the rest periods because they don’t feel they are

getting anything out of their training when they are sitting still. It is very important in any

type of interval work that the pace or power output for each work segment of the interval

is consistent. If the rest period is shortened, there will not be adequate recovery between

sprints and the pace of the work period will suffer, making the training session less

effective. Once you are able to get through a full training session with less than a 10%

speed drop from your first interval to your last interval you can

start decreasing the rest period.

Work Volume

Work volume is measured in total work time. A volume of 4-6 minutes is the goal for

serious basketball players. This is accomplished by doing several sets totaling 60s of

work per set. Each sprint is a repetition so if you were doing 10 second sprints you would

need to do 6 of them, with appropriate rest between sprints, to complete one set, if you

were doing 20 second sprints you would do 3 per set. At the end of each set you will take

a 10 minute break, where you can walk or jog slowly, to help remove the lactate you have

produced. Then you repeat the whole process 4-6 times.

Individual AA Workout

AA 1

Set Work Rest Period Recovery Period

1 15 x 4 second sprint 20 seconds between 5 minutes easy walk/pedal

2 12 x 5 second sprint 30 seconds between 5 minutes easy walk/pedal

3 10 x 6 second sprint 30 seconds between 5 minutes easy walk/pedal

4 15 x 4 second sprint 20 seconds between 10 minutes Z1 cooldown

Flexibility training helps decrease the risk of injury, improves technical performance, and

increases speed and power. Flexibility and stretching during your warm up are different.

Flexibility training is done post workout, when your muscles are well warmed up. Static

stretching is the most common form of flexibility training and unless otherwise noted is

the type used in your program. Static stretching involves moving into a position and

holding it for a period of time as listed in the workout table below.

Individual Program

Stretching Exercise Sets Hold (in sec)

Lying quad stretch 3 20

Standing hamstring stretch 3 20

Groin stretch 3 20

Hip Flexor stretch 3 20

Glute stretch 3 20

Triceps Stretch 3 20

Cross shoulder stretch 3 20

Kneeling wrist stretch 3 20

Kneeling bench stretch 3 20

Lying quad stretch

Groin stretch

Standing hamstring

stretch

Hip Flexor stretch

Triceps Stretch

Glute stretch

Cross shoulder stretch

Kneeling bench stretch

Kneeling wrist stretch