Program Crit

The Forums Ask Us.
1

Please will you crit my 4 week pre season basketball prep. I plan to increase speed, conditioning and flexability while maintaining strength.

Monday: External Resistance - Flexibility
Tuesday: SPP 1 - Flexibility
Wednesday: External Resistance - Flexibility
Thursday: SPP 2 - Flexibility
Friday: External Resistance - Flexibility

Monday: External Resistance - Flexibility
Tuesday: SPP 3 - Flexibility
Wednesday: External Resistance - Flexibility
Thursday: SPP 4 - Flexibility
Friday: External Resistance - Flexibility

Monday: External Resistance - Flexibility
Tuesday: SPP 5 - Flexibility
Wednesday: External Resistance - Flexibility
Thursday: SPP 6 - Flexibility
Friday: External Resistance - Flexibility

Monday: External Resistance - Flexibility
Tuesday: SPP 7 - Flexibility
Wednesday: External Resistance - Flexibility
Thursday: SPP 8 - Flexibility
Friday: External Resistance - Flexibility

S x R x I
Week 1: 6x4 80%
Week 2: 6x3 85%
Week 3: 6x2 90%
Week 4: 6x1 92.5%

Monday
DeadLift
Split Squat (1-5-x)
Bench Press
DB Over Row

Wednesday
Front Squat
Rack Pulls
Leg Extension (VMO Prehab)
PullUp

Friday
DeadLift
Split Squat (1-5-x)
Incline Bench
BB Over row

5 Minute rest between sets
1x10 50% Per exercise involved

Session 1 (SPP 1)
12x20 (run, walk back, run, repeat)
6x40 (rest 45 seconds between runs)
4x60 (rest 45 seconds between runs)

Session 2 (SPP 2)
12x20 (run, walk back, run, repeat)
6x40 (rest 45 seconds between runs)
6x60 (rest 45 seconds between runs)

Session 3 (SPP 3)
10x20 (run, walk back, run, repeat)
8x40 (rest 40 seconds between runs)
6x60 (rest 40 seconds between runs)

Session 4 (SPP 4)
10x20 (run, walk back, run, repeat)
8x40 (rest 40 seconds between runs)
8x60 (rest 40 seconds between runs)

Session 5 (SPP 5)
10x20 (run, walk back, run, repeat)
10x40 (rest 35 seconds between runs)
8x60 (rest 35 seconds between runs)

Session 6 (SPP 6)
10x20 (run, walk back, run, repeat)
10x40 (rest 35 seconds between runs)
10x60 (rest 35 seconds between runs)

Session 7 (SPP 7)
12x20 (run, walk back, run, repeat)
10x40 (rest 35 seconds between runs)
10x60 (rest 35 seconds between runs)

Session 8 (SPP 8)
12x20 (run, walk back, run, repeat)
12x40 (rest 35 seconds between runs)
10x60 (rest 35 seconds between runs)

2

How are you going to increase speed when you have only 35-45sec rests in all your runs?

3

It’s mainly speed conditioning.

The reason for this is in 4 weeks i have 5 2 day tournements within 2 weeks.