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