Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Warm-up (No Measure)

Rotating machines each round

3 rounds:

1 minute on… 1 minute off

:45 on…:45 off

:30 on…30 off

Isometric plyo warm-up (No Measure)

3 sets

30 on 30 off

-Parallel squat hold (screw feet into floor)

-Oscillating Parallel squat jumps

-Split stance iso hold (front heel elevated)

Plyometric warmup (No Measure)

2 sets:

8 low box drop landing

8 lateral bounding jumps (4 each side)

8 single leg box jumps (4 each side)

8 step up jumps (4 each side)

1 leg weighted dorsiflexion w/kb (2×1:00)

Tempo/drop set

Front Squat (Every 3 x 5: 2 tempo FS (42X1) into 4 EX FS)

1 set every 3…2 heavy tempo front squats into 4 moderate explosive reps

Shoulder Press (Every 2 x 4: 2 tempo SP (42X1) into 4 EX SP)

1 set every 2…2 heavy tempo shoulder press into 4 moderate explosive reps

Accessory

Weighted glute bridges (3×10 w/1 sec pause at contraction)

Barbell

Cable flyes 21’s (using crossover symmetry bands) (3×21)

7 REPS TOP HALF OF ROM, 7 REPS BOTTOM HALF OF ROM, 7 REPS FULL ROM

hurdle box jumps (3×3)

3 consecutive boxes…jump clear over 2 boxes at low height and onto last high box. Goal is to rebound explosively off the floor