Rodney Carver – @Carver14r
Over the last six years I have had the opportunity to teach high school social studies and coach football, basketball and baseball. I am currently living in Jeffersonville, IN. I am a Varsity basketball assistant and head strength/conditioning coach for our boys’ basketball team.
Our programming is broke down into three types of training depending on the season. In the spring/summer we focus more on overall strength and trying to gain muscle. We will do a lot of bench, squats, overhead presses and power cleans. I am a firm believer in gaining overall strength in any sport. We will also add a lot of mobility work during this time. We want our players getting stronger while still maintaining mobility in their side to side movements and jump shot movements. After every lifting session no matter what season we are in the players will shoot 25-50 shots before they are allowed to leave the gym. I want them to still keep their proper shooting form.
In the fall, about 2-3 months before the season starts, we will start tapering off the heavy lifting and start incorporating speed work. I have incorporated a lot of the Power Shredz and Power Gainz speed work into the pre-season training. I think speed work helps with their mobility and still forces them to work at a high pace without lifting heavy. We will also start to do more foot quickness drills during this time period. We will train on the dots, stairs and ladders to increase side to side and overall foot quickness. We will also focus more on the conditioning aspect. They will run two times a week; every Monday the players will run a timed mile. Every Wednesday we will have the players complete sprint work.
During the season we will lift two days a week. We usually lift on Monday and Wednesday. During this time period we focus more on body weight exercises. We do a lot of pushups, pull-ups, body weight squats and foot quickness drills. We are trying to maintain overall strength throughout the long 4 months of the season. We do not have enough recovery time to go heavy on the main lifts. We practice all week and usually have games on Friday and Saturday nights.
I believe we are a much stronger, faster and athletic team this year. Our players have worked their tails off since June 1st to get ready for this upcoming season. We have been practicing 4 days a week and lifting 3 out of 4 days a week for the last 3 months. The players have loved the speed training from Power Shredz and Power Gainz. You do not have to be a bodybuilder or powerlifter to see results from these two programs.
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