Basketball Strength and Conditionting
Sport
Intermediate
Barbell
Plan Details
The Basketball Strength and Conditionting routine by supaflyesnuka is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Builds strength and conditioning. target heart rate is 147bpm with 30 second rest between reps. The goal isn't to max out on weight, but to lift and recover quickly.
Routine detail
Mon
St1
Est. 88 min
11 exercises
Elliptical Training
1 Set
Weighted Trunk Rotation
4 Sets x 25 Reps
Kettlebell Windmill
4 Sets x 10 Reps
Barbell Bench Press
4 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 21 Reps
Dip
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Squat to Shoulder Press
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 30 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 30 Reps
Tue
Circuit = Double Leg Jump to Boxer Jump. 3x with 30sec Rest after Boxer Jump
Est. 23 min
12 exercises
Jump Rope Double Leg Jump
1 Set
Mountain climbers
1 Set x 15 Reps
Jump Rope Single Leg Jumps
1 Set
Jumping jacks
1 Set x 15 Reps
Jump Rope Single Leg Jumps
1 Set
Burpees
1 Set x 15 Reps
Jump Rope Power Jumps
1 Set
Seal Jacks
1 Set x 15 Reps
Jump Rope Running Man
1 Set
Long Striders
1 Set x 15 Reps
Jump Rope Boxer Jumps
1 Set
2 Mile Run
1 Set
Wed
St2
Est. 86 min
12 exercises
Treadmill Running
1 Set
Air Bike
4 Sets x 25 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Side Bridge
4 Sets
Barbell Incline Bench Press
4 Sets
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Squat to Upright Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 21 Reps
Barbell Calf Raise
3 Sets x 30 Reps
Thu
Conditioning - Complete as many as you can in the time allowed.
Est. 20 min
3 exercises
Stair Sprint Up/Jog Down Minimum 50 Stairs
1 Set x 1 Rep
30 Yard Sprint/Jog Back
1 Set x 1 Rep
3 Mile Jog
1 Set
Fri
St3
Est. 88 min
11 exercises
Elliptical Training
1 Set
Weighted Trunk Rotation
4 Sets x 25 Reps
Kettlebell Windmill
4 Sets x 10 Reps
Barbell Bench Press
4 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 21 Reps
Dip
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Squat to Shoulder Press
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 30 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 30 Reps
