Page 30 - WF Program Outline
P. 30
OFF-SEASONING CONDITIONING
DETAILS
Session I
Week 1 - 50-55-60% (10,10,8,8,6,6)
Week 2 - 55-60-65% (10,8,8,8,6,6)
Week 3 - 60-65-70% (10,8,8,6,6,6)
*Amounts, Reps & Sets may be adjusted
UPPER BODY - Bench, Incline, Power Clean, Shoulder Press, Tricep Press, Curls, Sit-Ups,
Push-Ups
LOWER BODY - Forward Lunge, Backward Lunge, Step-Ups, Squats, Toe Raises, Sit-Ups
SPEED & AGILITY – Ladder Work, Lane Agility, NBA Shuttle Drill, ¾ Court Sprint
Session II
Week 1 - 55-60-65% (10,10,8,8,6,6)
Week 2 - 60-65-70% (10,8,8,8,6,6)
Week 3 - 65-70-75% (10,8,8,6,6,6)
*Amounts, Reps & Sets may be adjusted
UPPER BODY - Bench, Incline, Power Clean, Shoulder Press, Tricep Press, Curls, Sit-Ups,
Push-Ups
LOWER BODY - Forward Lunge, Backward Lunge, Step-Ups, Squats, Toe Raises, Sit-Ups
SPEED & AGILITY – Ladder Work, Lane Agility, NBA Shuttle Drill, ¾ Court Sprint
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