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October 11, 2018

Workout Plan

For today’s athletes keeping your body prepared to perform at a high-level is extremely important. The time between club basketball and high school basketball can be a time to improve or if nothing else maintain momentum that was gained in July. The tough thing for most high school athletes is how to do this. We ask Carlos Daniel one of the Denver Nuggets strength and conditioning coaches to put together a workout plan that will help our high school basketball players do just that.

Week 1-2

Day 1
Chest – Db bench press 3×10 – standing cable fly’s with rope
Back – standing low row 3X 10 – single arm lat pull down
Biceps- DB half curls 3X10 – straight bar curl full range of motions
Triceps – standing triceps ext 3×10
Legs – single leg press 3×10 – DB bell squats

Day 2
Same exercises lower the weight and go for time 30 seconds each lift

Day 3
Push up, pull ups, band curls, dips, squat jumps or step ups on box.

Conditioning

Day 1
30 min jog

Day 2
Ladder sprints on court (up to 5 and back down)

Day 3
endurance 30 min walk up hill

Basketball work

Day 1
guards establishing inside foot, bigs drop steps and hook shot no dribble

Day 2
guards inside foot one dribble shot, bigs drop steps withpower dribble

Day 3
guards inside foot two dribbles, Bigs up and under moves

Weeks 3-4

Day 1

Chest Db incline press 3×10 – decline press (on machine)
Back reverse fly 3×10 – single are DB row
Biceps plate curls 3×10 – single arm db curl
Triceps db kick backs – plate overhead ext
Legs smith squats – weight lunges

Day 2
Same exercise timed

Day 3
Push up on ball ten on each arm, arm med ball drills (over head pass and chest pass), oblique wall toss. Plyos for legs.

Conditioning

Day 1
incline jog 25 min

Day 2
8’s,4’s (cross court with dribble) (10 of each)

Day 3
walking backward for five side step for five

Basketball work

Day 1
guard one dribble lay up from three and jumper , big right left hooks

Day 2
guards two dribbles from half lay ups and jumpers, power dribble hooks

Day 3
guards one and two dribble change of direction, bigs skilled hooks (step off block)

Week 5-6

Day 1
Chest – single arm chest press – 3×10 single arm fly’s
Back – wide grip low row 3×10 – lat pull down w rope
Biceps – high cable curls 3×10 – preacher curls
Triceps – bench dips – triceps push ups
Legs db bell step ups 3×10 – lunge jump switch

Day 2
Timed

Day 3
Pushups (med ball chest pass), pull ups (granny toss ups), single arm curl with ball shoulder press toss, tricep pushups (over head soccer pass)

Conditioning

Day 1
20 min interval sprint jog sprint

Day 2
15 min slide and glide, back pedal (on court)

Day 3
20 min step mill skip a step

Basketball workout

Day 1
guard, establish go to move one dribble, big sikma no dribble

Day 2
guards, go to move two dribbles, bigs sikma one dribble

Day 3
guard one on one (0-1, or 2 dribbles), bigs scoring over

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Workout Plan

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College Bound Elite Basketball Academy (“CBEBA”) is a 501(C)(3) tax-exempt not-for-profit organization located in Denver, Colorado. CBEBA is the vision of former professional athletes and youth basketball leaders Ronnie DeGray and Elton Davis.  With the guidance of local businessmen Ronald Sally and Vince Buckmelter, CBEBA was launched in Spring 2010.

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