Lower Body Training Program

Below I will outline a training program utilizing the exercises I taught during a training session with the Hørsholm 79ers Women's Basketball team.

I wrote a post about that training session here: Hørsholm 79ers Basketball - update

For a quick review, here are the main exercises that I covered in that training session.

- Split Squats

- Squats

- Single Leg Box Squats

- Single Leg Deadlift

- Sliding Leg Curls

The training program is simple (remember the KISS principle) but can be very effective.

There are two parts; a warm up program and a strength program.

The program is designed for the Hørsholm 79ers Women's Basketball team and after consulting with the head coach we have decided a 20 minute long program would be suitable for these athletes. Please remember that these athletes are already training multiple times/week plus games; resources at this time of the year are already taxed to a large degree hence a rather short program.

The program is also extremely knee and low back friendly.

The training program should be completed 3x/week and can be done before or after Basketball practice or as a separate training session.

If you are going to do the program before or after practice please read this first: When to Strength Train?

Of course you will do the entire program barefoot; no shoes, no socks!

WARM UP

- spend 5-8 minutes going through all the drills demonstrated in the below video.

- Perform 1-3 sets of 5-10 reps of each drill with short rests (~20-30s).

video link: http://www.youtube.com/watch?v=iRjhDuak8Uw

STRENGTH PROGRAM

- 2 exercises will be used: Single Leg Box Squats (SLBSQ) & Sliding Leg Curls (SLC).

- Program length is no longer then 12 minutes.

- Perform the program 3x/week on non-consecutive days (e.g. M, W, F).

- Depending on your game schedule, sometimes only 2x/week will be realistic but this also depends on how many minutes you play. If you are a junior who rarely even gets in the game then I would recommend you do this program 3x/week regardless of game schedule. Conversely, if you are the "star" player and getting 30+ minutes then you may only be able to do 2x/week. When in doubt consult with your coach.

- There are 3 different programs to follow: Testing Day; Program A; Program B.

- Perform the "Testing Day" as your first training session and then every 4-5 weeks perform it again after having 3-4 days rest from strength training.

- The rest of the week you will alternate between Program A & B.

Testing Day

During this training session you test your max reps with the Single Leg Box Squat (SLBSq) and the Sliding Leg Curls (SLC).

For the SLBSq, set up a bench, chair or sturdy box that places your thighs at least parallel or slight lower to the ground. A standard weightlifting bench will probably be to high for many of you. The test is very simple, perform as many reps as you can with one leg then rest for 2-3 minutes and do the other leg. You want to use extremely strict form and not fall or bounce off of the box. If you can do 15+ reps then use a lower box or add load.

SLC you will do the same thing with both legs. Very important to keep your hips up at all times and do not let your hips flex. If you can do 20+ reps then do Single Leg SLC.

For both tests, record your results in the log provided (see the PDF download at the bottom of the page).

Program A

- This is an interval based program of 40s on/20s off so you will need a timer or stop watch of some kind. A free online timer is available and can be downloaded so you can use it offline (http://www.speedbagforum.com/timer.html)

- The program is very simple; do as many GOOD reps as you in the 40s of work. The reps do not have to be continuous and always record each set in the log provided.

- At the end of the session add up your total reps for each exercises. The next time you do this program, you want to try to beat that number by a few reps.

- Don't worry about going all out on the first set, it is actually best to pace yourself especially the 1st time through the program, come to a comfortable stop with each set. Then each time you perform this program beat your number.

The program will be performed in a circuit where you will do one set (i.e. 40s of work) of each exercises then repeat for a total of 4 cycles (12 minutes).

1. SLBSQ (L)

2. SLBSQ (R)

3. SLC

Program B

- This program you will do the same exercises but with a slightly different scheme. This different scheme is very slow eccentric phase with an extremely fast concentric phase. You will also perform straight sets x reps.

- Eccentric phase is the lowering portion of the exercise (SLBSQ is when you are going down to the bench; SLC is when you are straightening out your legs) while concentric is the opposite.

- Very slow down (5-10s) & very fast up (less then 1s).

- Perform 2 x 3-6 reps/exercise. Rest a good 60s between sets.

- Perform all the sets of SLBSQ first, then finishing off the session with 2 sets of SLC.

- You should be able to be complete this within 12 minutes.

You can download a PDF of this entire program below:

Download - Lower Body Strength Training Program

Be Well and Enjoy,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net