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WEBER STATE UNIVERSITYBASKETBALLSTRENGTH AND CONDITIONINGSUMMER 2013The Pride and Success of the Weber State Wildcats will NOT BeEntrusted to the Timid or the Weak.”

Contact InformationJohn Henderson, MS, ATC, CSCSHead Strength and Conditioning Coach801-920-7938johnhenderson@weber.edu@WSU Strength“There is no substitute for STRENGTH, and no excusefor the lack of it.”

Strength and Conditioning PhilosophyOur strength and conditioning program at Weber State University is designed to develop theathletes’ total athletic performance capabilities. Strength and conditioning shall be conducted ina manner that plans multiple peaks throughout the athletes’ competitive season as well ascareer. All programs will be constructed around the following list of program goals andobjectives; All programs will be evidence based and include some form of progressive overload andperiodization. Injury prevention.o Attain optimal range of motion and flexibility for all joints and muscles.o Develop balanced strength and stability around joints.o Train balance and proprioception.o Purposeful strength and flexibility training of injury prone areas in general and forspecific sports. Athletic performance enhancement.o Priority of training will be on movements, not muscles.o Explosive power will be developed through the use of Olympic lifts andplyometrics.o Core strength lifts will include squats, dead lifts, pressing and pulling lifts inbilateral and unilateral variations.o Train athletic movements/ basic motor skillso Develop aerobic/ anaerobic conditioning programs based on sports specificmetabolic demands. Develop discipline, leadership, and mental toughness. Provide a safe, competitive, energetic and positive training environment. Provide education and resources on the topics of sports nutrition and recovery. Develop core strength using various methods and exercises. This will contribute toenhanced performance and injury prevention. Programs will be sequential and progressive.

May 2012SUNDAYMONDAYTUESDAYWEDNESDAY1Week 1567Week 2Lower Body LiftPowerConditioningSpeed TrainingUpper Body Lift121314Week 3Lower Body LiftPowerConditioningSpeed TrainingUpper Body Lift192021Week 4Lower Body LiftPowerConditioningSpeed TrainingUpper Body Lift262728Week 5Lower Body LiftPowerConditioningSpeed TrainingUpper Body Lift8152229THURSDAYFRIDAY23Lower Body LiftPlyometrics/ AgilityUpper Body LiftMovement/Mobility Training910Lower Body LiftPlyometrics/ AgilityUpper Body LiftMovement/Mobility Training1617Lower Body LiftPlyometrics/ AgilityUpper Body LiftMovement/Mobility Training2324Lower Body LiftPlyometrics/ AgilityUpper Body LiftMovement/Mobility Training3031Lower Body LiftPlyometrics/ AgilityUpper Body LiftMovement/Mobility TrainingSATURDAY4111825

June RDAY1Week 5234Week 6Lower Body LiftPowerConditioningUpper Body LiftSpeed Training91011Week 7Lower Body LiftPowerConditioningCondition.Upper Body LiftSpeed Training161718Week 8CampsLower Body LiftPowerConditioningCampsUpper Body LiftSpeed Training2324Week 9CampsLower Body LiftPower Condition.30567Lower Body LiftPlyometric/ AgilityUpper Body LiftMovement/Mobility1314Lower Body LiftPlyometric/ AgilityUpper Body LiftMovement/Mobility192021CampsCampsLower Body LiftPlyometric/ Agility252627CampsUpper Body LiftMovement/MobilityCampsUpper Body LiftSpeed TrainingCampsCampsLower Body LiftPlyometric/ Agility1228CampsUpper Body LiftMovement/Mobility8152229

July 2012SUNDAYMONDAYTUESDAY12Week 10Lower Body LiftPowerConditioningSpeed TrainingUpper Body Lift789Week 11Lower Body LiftPowerConditioningSpeed TrainingUpper Body Lift141516Week 12Lower Body LiftPowerConditioningSpeed TrainingUpper Body Lift212223Week 13Lower Body LiftPowerConditioningSpeed TrainingUpper Body Lift282930Week 14Lower Body LiftPowerConditioningSpeed TrainingUpper Body LiftWEDNESDAY310172431THURSDAYFRIDAY45Lower Body LiftPlyometrics/ AgilityUpper Body LiftMovement/Mobility Training1112Lower Body LiftPlyometrics/ AgilityUpper Body LiftMovement/Mobility Training1819Lower Body LiftPlyometrics/ AgilityUpper Body LiftMovement/Mobility Training2526Lower Body LiftPlyometrics/ AgilityUpper Body LiftMovement/Mobility TrainingSATURDAY6132027

August 2012SUNDAYMONDAYTUESDAYWEDNESDAYWeek 15456Week 16Lower Body LiftPowerConditioningSpeed TrainingUpper Body Lift111213Lower Body LiftPowerConditioningSpeed TrainingUpper Body Lift1920Lower Body LiftPowerConditioningSpeed TrainingUpper Body Lift26271825School Starts7142128THURSDAYFRIDAY12Lower Body LiftPlyometrics/ AgilityUpper Body LiftMovement/Mobility Training89Lower Body LiftPlyometrics/ AgilityUpper Body LiftMovement/Mobility Training1516Lower Body LiftPlyometrics/ AgilityUpper Body LiftMovement/Mobility Training2223Lower Body LiftPlyometrics/ AgilityUpper Body LiftMovement/Mobility Training2930SATURDAY310172431

MondayEXERCISES29-AprWEEK 1DYNAMIC WARMUP AND COREWarm -Up/ Prehab6-MayWtWEEK 213-JunWt.WEEK 320-MayWt.WEEK 4Wt.ALPHABET 3X EACH ANKLEClean Pull3x685%PC3x685%PC4x590%PC4x590%PCSquat (box or bench at 90)3x1075%3x1075%4x880%4x880%Sum o Deadlift3x103x103x83x8Walking Lunge3x12 s teps3x12 s teps3x10 s teps3x10 s tepsLateral Step Up3x12 each3x12 each3x10 each3x10 eachCalf Rais es3x203x203x203x20Heel Rais es on Step3x203x203x203x20WEEK 1Week 2Week 3Week 4StretchStretchStretchStretch(elevate toes , up on to heels )Running/ConditioningPower ConditioningTuesdayEXERCISESWEEK 1DYNAMIC WARMUP AND COREWarm -Up/ PrehabWtWEEK 2Wt.WEEK 3Wt.WEEK 4Wt.THROWERS TEN WITH 10 LB WEIGHTS (DB OR PLATE)Plyo Pus h Up3x83x83x83x83 Level DB Bench3x6,6,63x5,5,53x4,4,43x4,4,4Seated Cable Row3x123x123x103x10Rolling Tricep Extens ions3x123x123x103x10Rolling Bicep Curls3x123x123x103x10*Front DB Rais e (*giant s et all 3)3x103x103x83x8*Side DB Rais e3x103x103x83x8*Rear DB Rais e3x103x103x83x8Renegade Rows with DB's20 reps25 reps30 reps35 repsSpeedSpeedSpeedSpeedWeek 1Week 2Week 3Week 4Running/ConditioningSpeed TrainingThursdayEXERCISESWEEK 1DYNAMIC WARMUP AND COREWarm -Up/ PrehabWtWEEK 2Wt.WEEK 3Wt.WEEK 44 Way Ankle With Therabands 30x Each WayBarbell Snatch OH Squat3x63x64x54x5DB Squat Jum p (20%BW)3x83x83x83x8Bulgarian Squat (Back Leg Elevated)3x12 each3x12 each3x10 each3x10 eachSingle Leg RDL3x12 each3x12 each3x10 each3x10 eachBroad Jum p3x83x83x83x8Side Lunge2x10 each2x10 each2x10 each2x10 eachSingle Leg DB Calf Rais e3x20 each3x20 each3x20 each3x20 eachEDT BelowStep Ups 10x/ SB Ham s tring 10xWt.Count the num ber of s ets com pleted. Increas e the num ber of s ets each week.5 m inutes5 m inutes5 m inutes5 m inutesDot DrillsLine DrillsJum p Rope CircuitFootladder ingPlyos /AgilityFridayEXERCISESWEEK 1DYNAMIC WARMUP AND COREWarm -Up/ PrehabWtWEEK 2Wt.WEEK 3Wt.WEEK 4PRONE I, W, T, W 2X10 EACH WITH 10 LB WEIGHT (DB OR PLATE)Bench Pres s3x10Pull Ups3x Max3x Max4x Max4x MaxAlt Incline DB Bench3x10 each3x10 each3x8 each3x8 eachShrugs3x103x103x83x8DB Shoulder Pres s3x123x123x103x10Single Arm DB Row3x123x123x103x10EDT-BelowSeated Rows 8x/ Tate pres s 8x75%3x1075%4x880%4x880%Count the num ber of s ets com pleted. Increas e the num ber of s ets each week.4 m inutes5 m inutes5 m inutes6 m inutesOn CourtOn CourtOn CourtOn CourtRunning/ConditioningCourt ConditioningWt.

MondayEXERCISES27-MayWEEK 5WtWarm -Up/ PrehabDYNAMIC WARMUP AND CORE3-JunWEEK 610-JunWt.WEEK 717-Jun CampWt.WEEK 8Wt.Barbell Hip Mobility Circuit 10x Each PositionHang Clean Front Squat4x5 570%4x5 570%4x4 475%4x4 475%Paus e Squats (hold 1 s ec. @ 90)4x680%4x680%4x585%4x585%Hex Bar Deadlift3x83x84x64x645 degree Lunge3x8 each3x8 each3x6 each3x6 eachGHD Ham s trings3x103x103x103x10Calf Rais es4x204x204x204x20Count the num ber of s ets com pleted. Increas e the num ber of s ets each week.EDTMachine HS Curl 8x/ Quad Ext 8x6 m inutes6 m inutes6 m inutes6 m inutesWeek 5Week 6Week 7Week 8StretchStretchStretchStretch(Lower quad ext s low) Inj prev.Running/ConditioningPower ConditioningTuesdayEXERCISESWEEK 5WtDYNAMIC WARMUP AND COREWarm -Up/ PrehabWEEK 6Wt.WEEK 7Wt.WEEK 8Wt.THROWERS TEN WITH 10 LB WEIGHTS (DB OR PLATE)Power Drop (MB Plyo Pres s )3x8Bench Pres s4x685%4x6Revers e Band Bench (90%1RM)2xMax Reps85%2x Max Reps 85%2 x Max Reps 87%2 x Max Reps 87%Lat Pulldown4x84x84x64x6DB Incline Bench3x83x83x63x6Bent Over Row3x83x83x63x6EDTBarbell Curl 8x/ CG Pus hup 8x3x84x685%5x54x687%5x587%Count the num ber of s ets com pleted. Increas e the num ber of s ets each week.6 m inutes6 m inutes6 m inutes6 m inutesSpeedSpeedSpeedSpeedWeek 5Week 6Week 7Week 8Running/ConditioningSpeed TrainingThursdayEXERCISESWEEK 5DYNAMIC WARMUP AND COREWarm -Up/ PrehabWtWEEK 6Wt.WEEK 7Wt.WEEK 8Wt.4 Way Ankle With Therabands 30x Each WayClean and Jerk4x4Band Squats3x6 80%4x45x35x33x5 85%Single Leg Pres s3x6 each3x5 eachRevers e Lunge to Step Up3x8 each3x8 each3x6 each3x6 eachOppos ite Arm /Leg DB Dead Lift3x8 each3x8 each3x6 each3x6 eachSingle Leg Machine Ham s tring Curl2x10 each2x10 each2x8 each2x8 eachCalf Rais e (Body Weight)3x30 s ec3x30 s ec3x30 s ec3x30 s ecHeel Rais e (Body Weight)3x30 s ec3x30 s ec3x30 s ec3x30 s ecPlyos /Agility6 Cone DrillsJum p Rope CircuitDot DrillsFootladder onditioningFridayEXERCISESWEEK 5DYNAMIC WARMUP AND COREWarm -Up/ PrehabWtWEEK 6Wt.WEEK 7Wt.WEEK 8Wt.PRONE I, W, T, W 2X10 EACH WITH 10 LB WEIGHT (DB OR PLATE)Incline Band Bench Pres s3x83x84x64x6Cable Rope Upright Rows3x83x84x64x6Floor Bench4x5 90%4x5 90%5x4 92%5x4 92%Landm ine Rows4x84x84x64x6Arnold Pres s3x83x83x63x6Barbell Curls (drop s et)2x10,10,102x10,10,102x10,10,102x10,10,102x4 per level2x4 per level2x4 per level2x4 per levelOn CourtOn CourtOn CourtPick-Up During Cam pSuper Set With belowCG Bench with boards (0,1,2,3,4)Running/ConditioningCourt Conditioning

MondayEXERCISES24-Jun CampWEEK 9DYNAMIC WARMUP AND STRETCHWarm -Up/ PrehabWt1-Jul8-JulWEEK 10Wt.15-JulWEEK 11Wt.WEEK 12Wt.Barbell Hip Mobility Circuit 10x Each PositionPower Clean5x4Back Squats5x5Deadlift4x6Leg Pres 7%5x55x5RDL4x65x5Side Lunges3x8 each3x8 each3x6 each3x6 eachBulgarian Goblet Squat3x8 each3x8 each3x6 each3x6 eachCalf Rais es3x153x153x153x15Heel Rais es3x153x153x153x15WEEK 9Week 10Week 11Week Power ConditioningTuesdayEXERCISESWEEK 9DYNAMIC WARMUP AND COREWarm -Up/ PrehabWtWEEK 10Wt.WEEK 11Wt.WEEK 12THROWERS TEN WITH 10 LB WEIGHTS (DB OR PLATE)Speed Bench (Red Bands )5x3Multi Grip Upright Rows3x Max3x Max3x m ax3x m axSkull Crus hers CG Bench3x8 83x8 83x6 63x6 6EZ Bar Curls3x83x83x63x6EZ Bar Upright Rows3x83x83x63x6DB Up In, Down Out3x83x83x63x6DB Up Out, Down In2x102x102x82x8EDTDips 10 Reps / Shrugs 10 RepsWt.50%5x355%6x260%6x260%Count the num ber of s ets com pleted. Increas e the num ber of s ets each week.6 m inutes6 m inutes6 m inutes6 m inutesSpeedSpeedSpeedSpeedWeek 9Week 10Week 11Week 12Running/ConditioningSpeed TrainingThursdayEXERCISESWEEK 9DYNAMIC WARMUP AND COREWarm -Up/ PrehabWtWEEK 10Wt.WEEK 11Wt.WEEK 12Wt.4 Way Ankle With Therabands 30x Each WayBox Squat (on bench or box @ 90)4x6Box Jum p 36-42 in. (s upers et above)4x685%4x64x685%4x44x690%4x44x6TRX Ham s trings3x103x103x83x8Broad Jum p (s upers et above)3x63x63x63x6Side Lunge3x6 each3x6 each3x5 each3x5 eachBanded Skater Hops (s upers et above) 3x103x103x103x10DB Hip Flexion (or 4way hip)3x8 each3x8 each3x6 each3x6 eachTuck Jum ps (s upers et above)3x63x63x63x6Plyos /Agility6 Cone DrillsLine DrillsJum p Rope CircuitDot ng/ConditioningFridayEXERCISESWEEK 9DYNAMIC WARMUP AND COREWarm -Up/ PrehabWtWEEK 10Wt.WEEK 11Wt.WEEK 12Wt.I, W, T, W 2X10 EACH WITH TRXDB Bench4x685%Single Arm DB Row3x6 each4x63x6 each85%5x53x5 each87%5x53x5 eachIncline Bench3x63x63x43x4WG Pulldowns3x83x83x63x6Curl To Revers e Pres s2x82x82x62x6Revers e Curl to Pres s2x82x82x62x6Wris t Rollers2x2x3x3xMed Ball DrillsMed Ball DrillsMed Ball DrillsMed Ball DrillsPick-Up During Cam pOn CourtOn CourtOn CourtRunning/ConditioningCourt Conditioning87%