College Basketball Training Programs
Design year-long training programs for one of the athletes below. Design off-season, pre-season, early season, and competitive season workouts. Include weight training, plyometrics, endurance, and flexibility training.
Choose ONLY ONE of the following:
A. High school football player (specify position)
B. College basketball player (specify position)
C. Minor league baseball player (specify position)
Provide details for the type of exercise, duration, sets, reps, rest intervals, and so on. A coach or athlete should be able to take your program and put it into practice without having to contact you for clarity of further explanation. Provide rationale for your recommendations. For each season of each 1-year training program, you will include a ONE WEEK 'example' of what you would focus on with your client in that given season. For example, in a given week, you will show a proper strength training program for Monday, Wednesday, Friday and will show Plyometrics, agility, and speed on Tuesday/Thursday and you will provide the full exercise program for that given period of time.
Off Season: 1 week 'sample' program
Pre Season: 1 week 'sample' program
Early Season: 1 week 'sample' program
Competitive Season: 1 week 'sample' program
Post Season: 1 week 'sample' program
You will also provide a rationale/explanation regarding your client's goals for each season and how the programming and training protocol you provided will most appropriately and effectively assist the client in achieving their goals for the following season.
You will provide all of the necessary aspects of your clients' programming including:
Initial goals and assessments
Proper warm-up and cool down for each training day.
Season appropriate training: exercise prescription, sets, reps and intensity
Re-assess your client's progress and update their goals at the beginning of each season in his or her one-year program
College Basketball Training Program
Student's Name
Institutional Affiliation
College Basketball Training Programs
Completing a successful college basketball season requires strategic inputs into one's physical fitness. A basketballer needs to be strong and fast to match the physical demands of the game. Developing an effective strength and conditioning strategy is, hence, a vital element for the success of a basketballer. However, it is worth remarking that multiple factors contribute to the quality and quantity of inputs that professionals allocate such programs. Time and resources are of the essence when instilling the programs. To a college basketballer, emphasis must be put on balancing the games and the resting durations. This paper focuses on designing an effective one year-long training program for a point guard in college football. This program's value is marked by its emphasis on the primary elements of strength and conditioning for a point guard, including weight training, plyometrics, endurance, speed, and flexibility, while also focusing on the key variables, including time and resources.
Off-Season
A basketball player must understand that his/her conditioning in the off-season plays a vital role in adapting to the new season. The off-season for a college basketball player should take 8=12 weeks. During this period, the player needs to restore the imbalances that basketball instills on the musculoskeletal system. Remarkably, this is also a period when a player should be focused more on resting. However, resting does not mean doing nothing. Taking a long rest will imply the player taking the majority of his/her time preparing when the season begins.
The off-season should focus on three primary fitness aspects. The first aspect is aerobic conditioning, in which the player takes 2-3 days every week executing low-intensity cardiovascular exercises. During this time, the player should avoid basketball and intensive running, even if for recreational purposes (Belski et al., 2017). The player should also focus on strength conditioning, especially with the less-demanding college basketball, as opposed to NBA. The work should emphasize stabilizing the muscle groups neglected during the activities of the season. The last aspect of off-season training should be flexibility conditioning, where the player performs stretching exercises at least three times a week. Flexibility conditioning should be accompanied by a thorough warm-up for muscle preparation.
The following table shows a one week sample for a college basketball point guard in the offseason:
Monday
Tuesday
Wednesday
Duration
Aerobic Conditioning
Cycling/swimming
Cycling/swimming
Cycling/swimming
20-30 mins
Flexibility Conditioning
Stretching
Bounds: 3x20 meters
Falling starts: 3x20 meter
10 mins
Strength Conditioning
50-60% 1 rep max
50-60% 2 rep max
50-60% 3 rep max
10 mins
Pre-Season
Pre-season marks the onset of intensive training for most basketball point guards. It is the season characterized by punishing training as the player prepares to enter the season with the necessary fitness. While...
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