Women’s Development Group Training Program Prepared By

Ed McNeely

April Day 1

Day 4

Day 5

Z1 40’ Flexibility

S2 AA1 SC1

Z1 40’ Flexibility

S1 Sc1 Flexibility

Z1 40’ Flexibility

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

S3 Z1 45’ Flexibility

AA1 Z1 45’ Flexibility

S4 Sc1 Flexibility

Z1 45’ Flexibility

S3 Z1 45’ Flexibility

AA1 Z1 45’ SC1

OFF OFF

S1 Z1 40’ Flexibility

Day 2

Day 3

Day 6

Day 7 OFF OFF

May

June - July Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

S5 Z1 45’ Flexibility

AA2 Z1 45’ Flexibility

S5 Sc1 Flexibility

Z1 45’ Flexibility

S5 Z1 45’ Flexibility

AA2 Z1 45’ SC1

OFF OFF

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 Squat Jumps

Quad Stretch

Walking Lunges

Hamstring Stretch

Push Ups

Calf Stretch

Lateral Hops

Arm Swings

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.

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 Squats Leg Curls Bench Press Bent lateral raise Triceps Biceps Squats

Sets

Reps

Speed

% 1RM

3 3 3 3

10 10 10 10

Explosive-1-1 1-1-1 Explosive-1-1 1-1-1

70 70 70 70

3 3

10 10

1-1-1 1-1-1

70 70

Leg Curls

Bench Press

Triceps

Biceps

Bent Lateral Raise

S2

Exercise Cross over step ups DB walking lunges Hip adduction/Abduction SB walkout One arm DB clean and Press MB rotational toss

Crossover Step up

Sets

Reps

Speed

3 3 3

10 10 10

1-1-1 1-1-1 1-1-1

75 75 75

3 3

10 4

1-1-1 Explosive

Bodyweight 80

3

6

Explosive

4 lb ball

DB Walking Lunge

Hip Ab/Adduction

One arm Db clean and Press

Side Bends

% 1RM

SB Walkout

S3

Exercise Push Press Squats DB Bench Press DB Bent Row Vertical Jumps

Push Press

Sets

Reps

Speed

% 1RM

4 4 4

4 8 8

Explosive Explosive- 1-1 Explosive- 1-1

2lb ball 80 80

4 4

8 5

1-1-1 Explosive

80 Bodyweight

Squats

DB Bench Press

Vertical Jumps

DB Bent Row

S4

Exercise

Sets

Reps

Speed

% 1RM

Squats Push Press DB Clean Romanian Deadlift Triceps

4 4 3 4

8 4 4 8

1-1-1 Explosive Explosive 1-1-1

80 80 80 80

3

8

1-1-1

75

Push Press

Squats

DB Clean

Triceps

Romanian Deadlift

S5

Exercise

Sets

Reps

Squats Bench Press DB Clean Deadlift Triceps

4 4 3 4 3

Bench Press

Squats

Speed

6 6 4 6 8

1-1-1 1-1-1 Explosive 1-1-1 1-1-1

DB Clean

Triceps

% 1RM 80 80 80 80 75

Deadlift

Sc1 - Core Do each exercise one after the other with no rest between. Do each exercise for 60s. Repeat the circuit 3 times Tubing rotations

Twist curl Ups

SB Plank

Firehydrant

Tubing rotator cuff 1

Reverse Crunch

•

Hip Bridge

Sinlge leg SB squat

In May increase the time for each exercise to 45s and do the circuit 5 times

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 2 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

AA 2 Set

Work

Rest Period

Recovery Period

1

12 x 5 second sprint

20 seconds between

5 minutes easy walk/pedal

2

6 x 10 second sprint

40 seconds between

5 minutes easy walk/pedal

3

6 x 10 second sprint

60 seconds between

5 minutes easy walk/pedal

4

5 x 12 second sprint

60 seconds between

5 minutes easy walk/pedal

5

10 x 6 second sprint

24 seconds between

20 minute cool down in ZI

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 Lying quad stretch Standing hamstring stretch Groin stretch Hip Flexor stretch Glute stretch Triceps Stretch Cross shoulder stretch Kneeling wrist stretch Kneeling bench stretch

Sets

Hold (in sec)

3 3 3 3 3 3 3 3 3

20 20 20 20 20 20 20 20 20

Lying quad stretch

Standing hamstring stretch

Groin stretch

Hip Flexor stretch

Glute stretch

Triceps Stretch

Cross shoulder stretch

Kneeling wrist stretch

Kneeling bench stretch