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West Virginia has been a very successful basketball team in the NCAA. Though they have great talent, they also have a great work ethic. A huge concept of their strength training is accountability and the four P's (Prudent, Productive, Practical, Purposeful). Next, he breaks down the workouts and how to get the most from these workouts. He also speaks of how West Virginia basketball breaks down the year and when they use each exercise. Finally, he provides a sample workout for his athletes. The Mountaineers appear to have their work cut out for them throughout the year, but that work certainly pays off on the court.
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WEST VIRGINIA
BASKETBALL STRENGTH & CONDITIONIN
G
WEST VIRGINIA WAY!
• CREATE AN ATMOPSHERE THAT CONSISTS OF HARD WORKING, INTENSE AND ACCOUNTABLE YOUNG MEN – EVERYDAY!! UNDERSTANDING THAT TO BE GREAT, SACRIFICES MUST BE MADE FOR YOURSELF AND YOUR TEAMMATES. - ACCOUNTABILITY!!! HOW CAN WE CULTIVATE IT? WHERE DOES IS BEGIN? STOP ENABLING ATHLETES!!!
MOUNTAINEER STRENGTH
KNOW YOUR ATHLETES!!!
• FAMILIES• FRIENDS• INDIVIDUAL• COACHES• DISLIKE/LIKES• GOOD DAYS AND BAD DAYS• HOW TO MOTIVATE – LOUD, PULL ASIDE, CALL
THEM OUT….• MENTAL AND PHYSICAL LIMITATIONS
(WEAKNESSES)• GOALS!!!• BE THERE!!! – TRAINING DAYS, OFF DAYS
STRENGTH TRAINING
• PRUDENT**acting with or showing care and thought for the future**
Why are we doing this today, tomorrow, next week.(New Rules in summer, during the season)
• PRODUCTIVE**achieving or producing a significant amount or result**
Will my efforts produce a productive result? A significant result?
• PRACTICAL**relating to what is real rather than to what is possible or
imagined**Is my training practical? Is it reasonable what I am asking?
• PURPOSEFUL**Having a purpose, determined, resolute**
• Overall purpose of the program. Purpose of certain parts of program.
THE REP!!!
FOUNDATION OF A GREAT STRENGTH PROGRAM1. FULL FLEXION AND FULL EXTENSION
2. NO FAST, JERKY MOVEMENTS (MUSCLES MOVE WEIGHT, NOT MOMENTUM)*** OBVIOUSLY EXCLUDING A FEW OLYPIC LIFT***
3. PAUSE IN THE CONTRACTED POSITION4. EMPHASIZE LOWERING THE WEIGHT
THE SETREPLICATING THE PERFECT REP LEADS TO A PERFECT SET
THE WORKOUTREPLICATING A PERFECT SET LEADS TO A PERFECT WORKOUT
***COACH REPS, DON’T COUNT REPS***
- Steve Murray (Winter 2001) -
EXERCISES• Traditional Barbell and DB Exercises
– Bench Press, Squat, Lunge Variations, Rows, etc.
• Machines ( That’s right I said machines)
– Neck, Leg Press, Push and Pull
• Kettlebell Training
– Traditional movements (in place of DB’s), more explosive movements, swings, jerks and such
• Manual Resistance Training– “Hands on training”– Man vs. Man
• Body Weight Exercises
– Trx Rows, Dips, Chins, Push Ups, etc.– Hershel Walker Days
• SLEDS, SLEDS AND SLEDS
– Both for strength and conditioning purposes
• Tires and Strongman Equipment– Team workouts
• HANDS!!! HANDS!!! HANDS!!!!
BARBELL BACK SQUAT
PENDULUM HIP PRESS
KETTLEBELL TRAINING
MANUAL RESISTANCE TRAINING
BODY WEIGHT TRAINING
SLED WORK
WEST VIRGINIA BASKETBALL CALENDER
• POST SEASON
• OFF SEASON (SUMMER)
• PRE SEASON (START OF SCHOOL)
• IN SEASON (GAME TIME!!)
POST SEASON
• STRENGTH TRAINING– Always a 4 day split– Upper/lower split– Usually about 4 to 6 weeks
• Conditioning– Zero conditioning is done this time of year
• Post season Evaluation– Self– w/ athletic trainer– w/ coaching staff
• Things that worked, didn’t work, things to improve on
OFF SEASON
• STRENGTH TRAINING– 4 DAYS A WEEK – MONDAY/TUESDAY/THURSDAY/FRIDAY– BODYBUILDING WEEK, 3 DAYS WEEK (TOTAL / UPPER,LOWER,TOTAL)– TESTING (Beginning, middle and end --- both strength, conditioning
and body composition)
• SPEED,AGILITY,CONDITIONING– FIRST HALF - AGILITY AND PLYO WORK ( 1 to 2 DAYS A WEEK)
• CONDITIONING PER PLAYER – ALTERNATIVE CONDIITONING METHODS
– LATER IN THE SUMMER• BEGIN CONDITIONING W TEAM BASED ON PRACTICE, OPEN GYM ETC.
PRE SEASON • STRENGTH TRAINING
– Typically 3 or 4 days a week– Begin to monitor amount of leg work done during training
sessions….. Volume, type of exercises, etc.• Exercise selection and intensity can change based on
individuals and amount of conditioning
• Conditioning– Picks up a great, great deal.– Stretch, foam roll precede all sessions– All agility work precedes conditioning – Conditioning is ramped up….. 11’s, 22’s, Ladder, Treadmill work, etc.
• Recovery– Foam roll, stretch, ice tub, underwater treadmill, Alter G
IN SEASON
• STRENGTH TRAINING– LIFT 2 – 3 DAYS A WEEK– LOWER BODY !!!
• VOLUME AND EXERCISE SELECTION DEPENDS ON HOW HARD PRACTICE IS, TRAVEL, MINUTES PLAYED PER PLAYER, INJURY, ETC.
• CONDITIONING- ALL CONDITIONING IS DONE DURING PRACTICE, ANYTHING EXTRA IS DONE AFTER PRACTICE
Summer 2014 The Workout
WEST VIRGINIA MENS BASKETBALL STRENGTH & CONDITIONING - SUMMER
NAME
Seat
Set #1 Set #2 Set #3 Set #4 Set #5 Set #6
Weight:
Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
RepsEXERCISE Goal Goal Goal Goal Goal Goal
Cable Lat Pulldown 10 10 10 10
BB BENCH PRESS 8 6 4 4
CORD UPRIGHT ROW X 15 M.R. FRONT/BACK NECK X 8 (OR MACHINE) 1 ARM DB SHRUG X 15
Pendulum Rows(HORZ ROW) 4 12+ 12+ MAX
Seated BB Sh Press 8+ 8+ 8+
M.R. 3 WAY SHOULDER
Ladder Push Ups x 2 Ladder Push Ups x 2
TRX ROWS x 20 TRX ROWS x 20
GRIP WORK
WEIGHT:
Seat
Set #1 Set #2 Set #3 Set #4 Set #5 Set #6
Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
RepsEXERCISE Goal Goal Goal Goal Goal Goal
LOWER BODY WARM UP/DYNAMIC WORK (BIKE, SLIDE BOARD, JUMPS)
BARBELL REV LUNGE 5 5 5 5
M.R. Outer Thigh MR 6 BAND WALKS MR 6
SLD(RDL) 12 12 12
TRAPBAR SQUAT 15+ 15+
HIP PRESS 4 20+
WALL SIT (100) X 4 MIN
SAMPLE WORKOUT (Monday/Tuesday)
AGILITY/ CONDIITONING (Wednesday)
• Foam Roll• Band Stretch• Agility Ladder Work
– Usually 5 groups of 3 – About 8 or so movements ( 4-6 reps per)
• Nike Hurdle Work– Usually all lateral work ( Low and High Hurdle)
• 3 and 4 cone set up agility stations
WEIGHT:
Seat
Set #1 Set #2 Set #3 Set #4 Set #5 Set #6
Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
RepsEXERCISE Goal Goal Goal Goal Goal Goal
BB Incline Bench Press 8 8 8 8
Chin Ups BW 8 BW 8 BW 8 BW 8
M.R. LAT RAISE + 15 BAND PULL APARTS
KB 1 ARM SH PRESS SEAT 8 8 8
N LAT PULLDOWN 1*2 5 5 5
I-Y-T X 8 + M.R. LAT RAISE
PLATFORM PUSH UPS BW 30 BW 30 BW 30
TRX ROWS BW 20 BW 20 BW 20
WEIGHT:
Seat
Set #1 Set #2 Set #3 Set #4 Set #5 Set #6
Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
Reps Weight
Rep
RepsEXERCISE Goal Goal Goal Goal Goal Goal
LOWER BODY WARM UP/DYNAMIC WORK
PEND SQUAT 8 8 8 8
3 THREAT BW 8 MR LEG CURL BW 8
BB STEP UP 5 5 5
KB LATERAL LUNGE 8 8
SLD 6 6 6
WALL SIT (100) X 4 MIN
SAMPLE WORKOUT (Thursday/Friday)
REVIEW / PROGRESSION
• NOTES/ COMMENTS DURING WORKOUT.
• ATHLETES ACCOUNTABILITY FILLING OUT WORKOUT CARDS.
• DAILY AND OR WEEKLY WORKOUTS…PROGRESSION.
• PROGRESS, PROGRESS, PROGRESS…..SLOW COOKIN!!! SLOWLY PROGRESS ATHLETES BASED ON PREVIOUS WORKOUTS. (KEY TO A GREAT STRENGTH PROGRAM.)
QUESTIONS AND COMMENTS
ALL YOU GOT…ALL DAY…EVERYDAY.
