OutlineHuskies Men's Basketball 8 Week Program

PhaseMondayTuesdayWednesdayThursdayFriday SaturdayMicro 1BuildM. EnduranceIntervalHypertrophyIntervalStrengthCardioBuildM. EnduranceIntervalHypertrophyIntervalStrengthCardioCrashM. EnduranceIntervalHypertrophyIntervalStrengthCardioRegenerateM. EnduranceIntervalHypertrophyCardioStrengthOffPhaseMondayTuesdayWednesdayThursdayFriday SaturdayMicro 2BuildM. EnduranceSpeed & AgilityHypertrophyIntervalStrengthCardioBuildM. EnduranceSpeed & AgilityHypertrophyIntervalStrengthCardioCrashM. EnduranceSpeed & AgilityHypertrophyIntervalStrengthCardioRegenerateM. EnduranceSpeed & AgilityHypertrophyCardioStrengthOffPhaseMondayTuesdayWednesdayThursdayFriday SaturdayMicro 3BuildUpper BodySpeed & PowerLower BodyIntervalFull BodyCardioBuildUpper BodySpeed & PowerLower BodyIntervalFull BodyCardioCrashUpper BodySpeed & PowerLower BodyIntervalFull BodyCardioRegenerateUpper BodySpeed & PowerLower BodyCardioFull BodyOffRest between exercises are dependent on the strength zone being trained:

Strength ZoneRepsRestMuscular Endurance12-152:00/500m25-304SupersetCore recovery (15 sit ups, 30 bicycles abs, 20 heel tchs)Do Core for 2 min4Agility Speed circuitRepsSetsTimeAgility Ladder Hop Scotch142 in 2 outAgility Shuffle141,2 in, 1 outIn In Out Out141,2 in, 1,2 outLateral Switch step14Moving laterally, 1 in 1 out, switchSkipping (Quick Feet)TimeSetsRestFast Feet1min 61 Easy Lap (175m)Double Unders25 double unders61 Easy Lap (175m)Sprints1/2 lap Sprint, walk 1 lapDo the sprint at 100% and repeat 6 times

ExerciseMusclesRepsSetsWeightWeightWeightWednesdayWide Grip Pull upsLats/back8-103Plate/ Kettlebell swingBack/quads 8-103Overhead Tricep Cable ExtensionTriceps8-103Bosu Burpee with Full Push UpChest/Core8-103Thruster Shoulders/quads8-103Barbell Bicep Curl standing on bosuBicep/core8-103Dead Lift to toesBack/quads/calves8-103Walking lunge w/ shoulder pressChest/Core8-103Leg PressBack/quads/glutes8-103Calve PressCalves8-103Straight leg Dead lift w/ RowHamstring/back303Full Sit up w/ medball over headCore153

ThursdayRunning IntervalsSpeedInclineTimeRepsWarm up (5mins)6-7mph15 Minutes1Pyramids (.5, 1, 1.5,2,2,1.5,1,.5)10mph +1(.5, 1, 1.5,2, 2,1.5,1,.5)4Superset1 min recovery b/w each interval, 2min b/w sets6-7mph11min4Cool Down Jog 5.5-6.5mph15 Minutes1

ExerciseMusclesRepsSetsWeightWeightWeightFridayWide Grip Pull upsLats/back5-73Plate swingBack/quads 5-73Hanging DipsTriceps5-73Bosu Burpee with Full Push UpChest/Core5-73Thruster Shoulders/quads5-73Incline Dumbbell Bicep curlsBicep/core5-73Dead Lift to toesBack/quads/calves5-73Bench PressChest/triceps5-73Back SquatBack/quads/glutes5-73Straight leg Dead lift Hamstring/back5-73Cable rotations**Obliques/shoulders10/side3Roman Chair Leg lifts (add weight)Core153** (2 sets hi -low, 2 low-hi)SaturdayExerciseTimeIntensity%MHR5 km RunMedium65-75%Optional: Yoga or Stretch DVDWeek 2ExerciseMusclesRepsSetsWeightWeightWeightMondayWide Grip Pull upsLats/back12-153Plate/ Kettlebell swingBack/quads 12-153Overhead Tricep Cable ExtensionTriceps12-153Bosu Burpee with Full Push UpChest/Core12-153Thruster Shoulders/quads12-153Barbell Bicep Curl standing on bosuBicep/core12-153Dead Lift to toesBack/quads/calves12-153Walking lunge w/ shoulder pressChest/Core12-153Leg PressBack/quads/glutes12-153SupersetCalve PressCalves12-153Straight leg Dead lift w/ RowHamstring/back12-153Roman Twist w/ weight plateObliques 15/side3Leg LowersCore10/side3

TuesdayRowing IntervalsPaceRPMDistanceReps500 meter Row>2:00/500m25-304SupersetCore recovery (15 sit ups, 30 bicycles abs, 20 heel tchs)Do Core for 2 min4Agility Speed circuitRepsSetsTimeAgility Ladder Hop Scotch142 in 2 outAgility Shuffle141,2 in, 1 outIn In Out Out141,2 in, 1,2 outLateral Switch step14Moving laterally, 1 in 1 out, switchSkipping (Quick Feet)TimeSetsRestFast Feet1min 61 Easy Lap (175m)Double Unders25 double unders61 Easy Lap (175m)Sprints1/2 lap Sprint, walk 1 lapDo the sprint at 100% and repeat 6 times

ExerciseMusclesRepsSetsWeightWeightWeightWednesdayWide Grip Pull upsLats/back8-103Plate/ Kettlebell swingBack/quads 8-103Overhead Tricep Cable ExtensionTriceps8-103Bosu Burpee with Full Push UpChest/Core8-103Thruster Shoulders/quads8-103Barbell Bicep Curl standing on bosuBicep/core8-103Dead Lift to toesBack/quads/calves8-103Walking lunge w/ shoulder pressChest/Core8-103Leg PressBack/quads/glutes8-103Calve PressCalves8-103Straight leg Dead lift w/ RowHamstring/back8-103Full Sit up w/ medball over headCore153

ThursdayRunning IntervalsSpeedInclineTimeRepsWarm up (5mins)6-7mph15 Minutes1Pyramids (.5, 1, 1.5,2,2,1.5,1,.5)10mph +1(.5, 1, 1.5,2, 2,1.5,1,.5)4Superset1 min recovery b/w each interval, 2min b/w sets6-7mph11min4Cool Down Jog 5.5-6.5mph15 Minutes1

ExerciseMusclesRepsSetsWeightWeightWeightFridayWide Grip Pull upsLats/back5-73Plate swingBack/quads 5-73Hanging DipsTriceps5-73Bosu Burpee with Full Push UpChest/Core5-73Thruster Shoulders/quads5-73Incline Dumbbell Bicep curlsBicep/core5-73Dead Lift to toesBack/quads/calves5-73Bench PressChest/triceps5-73Back SquatBack/quads/glutes5-73Straight leg Dead lift Hamstring/back5-73Cable rotations**Obliques/shoulders10/side3Roman Chair Leg lifts (add weight)Core153** (2 sets hi -low, 2 low-hi)SaturdayExerciseTimeIntensity%MHR6km RunMedium65-75%Optional: Yoga or Stretch DVDWeek 3ExerciseMusclesRepsSetsWeightWeightWeightMondayWide Grip Pull upsLats/back123Plate/ Kettlebell swingBack/quads 123Overhead Tricep Cable ExtensionTriceps123Bosu Burpee with Full Push UpChest/Core123Thruster Shoulders/quads123Barbell Bicep Curl standing on bosuBicep/core123Dead Lift to toesBack/quads/calves123Walking lunge w/ shoulder pressChest/Core123Leg PressBack/quads/glutes123SupersetCalve PressCalves123Straight leg Dead lift w/ RowHamstring/back123Roman Twist w/ weight plateObliques 15/side3Leg LowersCore10/side3

TuesdayRowing IntervalsPaceRPMDistanceReps500 meter Row>2:00/500m25-305SupersetCore recovery (15 sit ups, 30 bicycles abs, 20 heel tchs)Do Core for 2 min5Agility Speed circuitRepsSetsTimeAgility Ladder Hop Scotch142 in 2 outAgility Shuffle141,2 in, 1 outIn In Out Out141,2 in, 1,2 outLateral Switch step14Moving laterally, 1 in 1 out, switchSkipping (Quick Feet)TimeSetsRestFast Feet1min 61 Easy Lap (175m)Double Unders25 double unders61 Easy Lap (175m)Sprints1/2 lap Sprint, walk 1 lapDo the sprint at 100% and repeat 8 times

ExerciseMusclesRepsSetsWeightWeightWeightWeightWednesdayWide Grip Pull upsLats/back84Plate/ Kettlebell swingBack/quads 84Overhead Tricep Cable ExtensionTriceps84Bosu Burpee with Full Push UpChest/Core84Thruster Shoulders/quads84Barbell Bicep Curl standing on bosuBicep/core84Dead Lift to toesBack/quads/calves84Walking lunge w/ shoulder pressChest/Core84Leg PressBack/quads/glutes84Calve PressCalves84Straight leg Dead lift w/ RowHamstring/back84Full Sit up w/ medball over headCore153

ThursdayRunning IntervalsSpeedInclineTimeRepsWarm up (5mins)6-7mph15 Minutes1Pyramids (.5, 1, 1.5,2,2,1.5,1,.5)10mph +1(.5, 1, 1.5,2, 2,1.5,1,.5)5Superset1 min recovery b/w each interval, 2min b/w sets6-7mph11min5Cool Down Jog 5.5-6.5mph15 Minutes1

ExerciseMusclesRepsSetsWeightWeightWeightWeightFridayWide Grip Pull upsLats/back54Plate swingBack/quads 54Hanging DipsTriceps54Bosu Burpee with Full Push UpChest/Core54Thruster Shoulders/quads54Incline Dumbbell Bicep curlsBicep/core54Dead Lift to toesBack/quads/calves54Bench PressChest/triceps54Back SquatBack/quads/glutes54Straight leg Dead lift Hamstring/back54Cable rotations**Obliques/shoulders10/side3Roman Chair Leg lifts (add weight)Core153** (2 sets hi -low, 2 low-hi)SaturdayExerciseTimeIntensity%MHR7km RunMedium65-75%Optional: Yoga or Stretch DVDWeek 4ExerciseMusclesRepsSetsWeightWeightWeightMondayWide Grip Pull upsLats/back153Plate/ Kettlebell swingBack/quads 153Overhead Tricep Cable ExtensionTriceps153Bosu Burpee with Full Push UpChest/Core153Thruster Shoulders/quads153Barbell Bicep Curl standing on bosuBicep/core153Dead Lift to toesBack/quads/calves153Walking lunge w/ shoulder pressChest/Core153Leg PressBack/quads/glutes153SupersetCalve PressCalves153Straight leg Dead lift w/ RowHamstring/back153Roman Twist w/ weight plateObliques 15/side3Leg LowersCore10/side3

TuesdayRowing IntervalsPaceRPMDistanceReps500 meter Row>2:00/500m25-304SupersetCore recovery (15 sit ups, 30 bicycles abs, 20 heel tchs)Do Core for 2 min4Agility Speed circuitRepsSetsTimeAgility Ladder Hop Scotch142 in 2 outAgility Shuffle141,2 in, 1 outIn In Out Out141,2 in, 1,2 outLateral Switch step14Moving laterally, 1 in 1 out, switchSkipping (Quick Feet)TimeSetsRestFast Feet1min 61 Easy Lap (175m)Double Unders25 double unders61 Easy Lap (175m)Sprints1/2 lap Sprint, walk 1 lapDo the sprint at 100% and repeat 6 times

ExerciseMusclesRepsSetsWeightWeightWeightWednesdayWide Grip Pull upsLats/back103Plate/ Kettlebell swingBack/quads 103Overhead Tricep Cable ExtensionTriceps103Bosu Burpee with Full Push UpChest/Core103Thruster Shoulders/quads103Barbell Bicep Curl standing on bosuBicep/core103Dead Lift to toesBack/quads/calves103Walking lunge w/ shoulder pressChest/Core103Leg PressBack/quads/glutes103Calve PressCalves103Straight leg Dead lift w/ RowHamstring/back103Full Sit up w/ medball over headCore153

SaturdayExerciseTimeIntensity%MHRReps8 km RunMedium65-75%1Optional: Yoga or Stretch DVD

ExerciseMusclesRepsSetsWeightWeightWeightFridayWide Grip Pull upsLats/back73Plate swingBack/quads 73Hanging DipsTriceps73Bosu Burpee with Full Push UpChest/Core73Thruster Shoulders/quads73Incline Dumbbell Bicep curlsBicep/core73Dead Lift to toesBack/quads/calves73Bench PressChest/triceps73Back SquatBack/quads/glutes73Straight leg Dead lift Hamstring/back73Cable rotations**Obliques/shoulders10/side3Roman Chair Leg lifts (add weight)Core153** (2 sets hi -low, 2 low-hi)SaturdayCardio of choice/Yoga or Stretch DVD

Micro 3Huskies Men's Basketball Microcycle 3

Week 1ExerciseMusclesRepsSetsWeightWeightWeightMondayWide Grip Pull upsLats/back8-103Overhead Tricep Cable ExtensionTriceps8-10321's Bicep Barbell curlBiceps8-103Single Arm Dumbbell PressShoulders 8-103Bent over dumbbell rowRhomboids8-103Bench PressChest/Core8-103Dips w/feet on bench then sbTriceps8-103Reverse Fliesrear delts/rhomb8-103Cable FliesChest/Core8-103Dumbbell Switch CurlsBiceps/forearms8-103Military PressShoulders 8-103Roman Twist w/ weight plateObliques 15/side3Leg Lowers w/ dumbbell in feetCore153

TuesdayStairsTypeRepsTimeRestSet 12 at a time1010 Plyo Push Ups, 20 Bicycle absSet 23 at a time1020 Body Rows, 20 Army crawlsSet 3Squat Jumps510 Plyo Push Ups, 20 Bicycle absSet 42 at a time1020 Body Rows, 20 Army crawlsSet 53 at a time1010 Plyo Push Ups, 20 Bicycle absSet 6Squat Jumps520 Body Rows, 20 Army crawlsSprintsDistanceRepsTimeHeavy Bag Pull & Drag50m6SupersetHeavy Bag Push Ups06/sidePlyo'sTimeSetsRepsRepsRepsRepsLarge Box Jumps1 min4SupersetSkipping (doubles every 30sec)4 min4

ExerciseMusclesRepsSetsWeightWeightWeightWednesdayLarge Box JumpsQuads/glutes/calve104SupersetFull Sit up Core154Back SquatQuads/glutes/core8-103Straight Leg Dead Lift Hamstring/back8-103Standing Calve PressCalves8-103Dead lift to toesQuads/back/glutes8-103Laying Leg CurlsHamstring/glutes8-103SupersetLaying Leg ExtensionQuads8-103Leg PressBack/quads/glutes8-103Calve PressCalves8-103Walking LungesQuads/hams/glutes8-10/leg3Roman Chair Leg liftsCore153Decline Medball TwistsObliques15/side3

ThursdayRunning IntervalsSpeedInclineTimeRepsWarm Up 7mph1.55 mins1Hills (.25mile = 400m)10mph10-12d=400m6SupersetActive Recovery 6.5mph1.52mins6Cool Down 6.5mph051

ExerciseMusclesRepsSetsWeightWeightWeightFridayClean & JerkFullbody8-103Single arm single leg rowsRhomb/quads/glut8-103Plate swingBack/quads 8-103Bosu Burpee with Full Push UpChest/Core8-103Thruster Shoulders/quads8-103Dead Lift to toesBack/quads/calves8-103Bench PressChest/triceps8-103Back SquatBack/quads/glutes8-103Hanging Body RowBack/core8-103Cable rotations**Obliques/shoulders10/side3Roman Chair Leg lifts (add weight)Core153** (2 sets hi -low, 2 low-hi)SaturdayExerciseTimeIntensity%MHR9km RunMedium65-75%Optional: Yoga or Stretch DVDWeek 2ExerciseMusclesRepsSetsWeightWeightWeightWeightMondayWide Grip Pull upsLats/back8-104Overhead Tricep Cable ExtensionTriceps8-10421's Bicep Barbell curlBiceps8-104Single Arm Dumbbell PressShoulders 8-104Bent over dumbbell rowRhomboids8-104Bench PressChest/Core8-104Dips w/feet on bench then sbTriceps8-104Reverse Fliesrear delts/rhomb8-104Cable FliesChest/Core8-104Dumbbell Switch CurlsBiceps/forearms8-104Military PressShoulders 8-104Roman Twist w/ weight plateObliques 15/side4Leg Lowers w/ dumbbell in feetCore154

TuesdayStairsTypeRepsTimeRestSet 12 at a time1010 Plyo Push Ups, 20 Bicycle absSet 23 at a time1020 Body Rows, 20 Army crawlsSet 3Squat Jumps510 Plyo Push Ups, 20 Bicycle absSet 42 at a time1020 Body Rows, 20 Army crawlsSet 53 at a time1010 Plyo Push Ups, 20 Bicycle absSet 6Squat Jumps520 Body Rows, 20 Army crawlsSprintsDistanceRepsTimeHeavy Bag Pull & Drag50m6SupersetHeavy Bag Push Ups06/sidePlyo'sTimeSetsRepsRepsRepsRepsLarge Box Jumps1 min4SupersetSkipping (doubles every 30sec)4 min4

ExerciseMusclesRepsSetsWeightWeightWeightWeightWednesdayLarge Box JumpsQuads/glutes/calve104SupersetFull Sit up Core154Back SquatQuads/glutes/core8-104Straight Leg Dead Lift Hamstring/back8-104Standing Calve PressCalves8-104Dead lift to toesQuads/back/glutes8-104Laying Leg CurlsHamstring/glutes8-104SupersetLaying Leg ExtensionQuads8-104Leg PressBack/quads/glutes8-104Calve PressCalves8-104Walking LungesQuads/hams/glutes8-10/leg4Roman Chair Leg liftsCore154Decline Medball TwistsObliques15/side4

ThursdayRunning IntervalsSpeedInclineTimeRepsWarm Up 7mph1.55 mins1Hills (.25mile = 400m)10mph10-12d=400m6SupersetActive Recovery 6.5mph1.52mins6Cool Down 6.5mph051

ExerciseMusclesRepsSetsWeightWeightWeightWeightFridayClean & JerkFullbody8-104Single arm single leg rowsRhomb/quads/glut8-104Plate swingBack/quads 8-104Bosu Burpee with Full Push UpChest/Core8-104Thruster Shoulders/quads8-104Dead Lift to toesBack/quads/calves8-104Bench PressChest/triceps8-104Back SquatBack/quads/glutes8-104Hanging Body RowBack/core8-104Cable rotations**Obliques/shoulders10/side4Roman Chair Leg lifts (add weight)Core154** (2 sets hi -low, 2 low-hi)SaturdayExerciseTimeIntensity%MHR10km RunMedium65-75%Optional: Yoga or Stretch DVDWeek 3ExerciseMusclesRepsSetsWeightWeightWeightMondayWide Grip Pull upsLats/back5-73Overhead Tricep Cable ExtensionTriceps5-7321's Bicep Barbell curlBiceps5-73Single Arm Dumbbell PressShoulders 5-73Bent over dumbbell rowRhomboids5-73Bench PressChest/Core5-73Dips w/feet on bench then sbTriceps5-73Reverse Fliesrear delts/rhomb5-73Cable FliesChest/Core5-73Dumbbell Switch CurlsBiceps/forearms5-73Military PressShoulders 5-73Roman Twist w/ weight plateObliques 15/side3Leg Lowers w/ dumbbell in feetCore153

TuesdayStairsTypeRepsTimeRestSet 12 at a time1010 Plyo Push Ups, 20 Bicycle absSet 23 at a time1020 Body Rows, 20 Army crawlsSet 3Squat Jumps510 Plyo Push Ups, 20 Bicycle absSet 42 at a time1020 Body Rows, 20 Army crawlsSet 53 at a time1010 Plyo Push Ups, 20 Bicycle absSet 6Squat Jumps520 Body Rows, 20 Army crawlsSprintsDistanceRepsTimeHeavy Bag Pull & Drag50m6SupersetHeavy Bag Push Ups06/sidePlyo'sTimeSetsRepsRepsRepsRepsLarge Box Jumps1 min4SupersetSkipping (doubles every 30sec)4 min4

ExerciseMusclesRepsSetsWeightWeightWeightWednesdayLarge Box JumpsQuads/glutes/calve104SupersetFull Sit up Core154Back SquatQuads/glutes/core5-73Straight Leg Dead Lift Hamstring/back5-73Standing Calve PressCalves5-73Dead lift to toesQuads/back/glutes5-73Laying Leg CurlsHamstring/glutes5-73SupersetLaying Leg ExtensionQuads5-73Leg PressBack/quads/glutes5-73Calve PressCalves5-73Walking LungesQuads/hams/glutes5-7/leg3Roman Chair Leg liftsCore153Decline Medball TwistsObliques15/side3

ThursdayRunning IntervalsSpeedInclineTimeRepsWarm Up 7mph1.55 mins1Hills (.25mile = 400m)10mph10-12d=400m7SupersetActive Recovery 6.5mph1.52mins7Cool Down 6.5mph051

ExerciseMusclesRepsSetsWeightWeightWeightFridayClean & JerkFullbody5-73Single arm single leg rowsRhomb/quads/glut5-73Plate swingBack/quads 5-73Bosu Burpee with Full Push UpChest/Core5-73Thruster Shoulders/quads5-73Dead Lift to toesBack/quads/calves5-73Bench PressChest/triceps5-73Back SquatBack/quads/glutes5-73Hanging Body RowBack/core5-73Cable rotations**Obliques/shoulders10/side3Roman Chair Leg lifts (add weight)Core153** (2 sets hi -low, 2 low-hi)SaturdayExerciseTimeIntensity%MHR10km RunMedium65-75%Optional: Yoga or Stretch DVDWeek 4ExerciseMusclesRepsSetsWeightWeightWeightMondayWide Grip Pull upsLats/back8-103Overhead Tricep Cable ExtensionTriceps8-10321's Bicep Barbell curlBiceps8-103Single Arm Dumbbell PressShoulders 8-103Bent over dumbbell rowRhomboids8-103Bench PressChest/Core8-103Dips w/feet on bench then sbTriceps8-103Reverse Fliesrear delts/rhomb8-103Cable FliesChest/Core8-103Dumbbell Switch CurlsBiceps/forearms8-103Military PressShoulders 8-103Roman Twist w/ weight plateObliques 15/side3Leg Lowers w/ dumbbell in feetCore153

TuesdayStairsTypeRepsTimeRestSet 12 at a time1010 Plyo Push Ups, 20 Bicycle absSet 23 at a time1020 Body Rows, 20 Army crawlsSet 3Squat Jumps510 Plyo Push Ups, 20 Bicycle absSet 42 at a time1020 Body Rows, 20 Army crawlsSet 53 at a time1010 Plyo Push Ups, 20 Bicycle absSet 6Squat Jumps520 Body Rows, 20 Army crawlsSprintsDistanceRepsTimeHeavy Bag Pull & Drag50m6SupersetHeavy Bag Push Ups06/sidePlyo'sTimeSetsRepsRepsRepsRepsLarge Box Jumps1 min4SupersetSkipping (doubles every 30sec)4 min4

ExerciseMusclesRepsSetsWeightWeightWeightWednesdayLarge Box JumpsQuads/glutes/calve104SupersetFull Sit up Core154Back SquatQuads/glutes/core8-103Straight Leg Dead Lift Hamstring/back8-103Standing Calve PressCalves8-103Dead lift to toesQuads/back/glutes8-103Laying Leg CurlsHamstring/glutes8-103SupersetLaying Leg ExtensionQuads8-103Leg PressBack/quads/glutes8-103Calve PressCalves8-103Walking LungesQuads/hams/glutes8-10/leg3Roman Chair Leg liftsCore153Decline Medball TwistsObliques15/side3

ThursdayExerciseTimeIntensity%MHR9km RunMedium65-75%

ExerciseMusclesRepsSetsWeightWeightWeightFridayClean & JerkFullbody8-103Single arm single leg rowsRhomb/quads/glut8-103Plate swingBack/quads 8-103Bosu Burpee with Full Push UpChest/Core8-103Thruster Shoulders/quads8-103Dead Lift to toesBack/quads/calves8-103Bench PressChest/triceps8-103Back SquatBack/quads/glutes8-103Hanging Body RowBack/core8-103Cable rotations**Obliques/shoulders10/side3Roman Chair Leg lifts (add weight)Core153** (2 sets hi -low, 2 low-hi)