Formula. Program Manual. The Upper Body. By Taylor Allan TaylorAllanTraining LTD.

Transcription

1 The Upper Body Formula Program Manual By Taylor Allan TaylorAllanTraining LTD. All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without expressed written permission from Taylor Allan. We have unique tracking codes embedded, designed to detect illegal distribution of this e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major trouble. Fines start at $150,000 and include possible prison sentence upon conviction.

2 Welcome! I don t want to get too bulky It will mess up my shot It will stunt my growth I ve heard every excuse in the book why basketball players don t want to train and get strong. (By the way, those excuses are all FALSE). And you know what? It all comes down to this: Do these guys look skinny and weak to you? Didn t think so. If you want to play with the best, you need to train like the best and the best are getting STRONG. Don t let them push you around. The biggest barrier for most players who are trying to reach the next level is their body and strength. Don t be one of these players. Train, and train hard. Let s do this.

3 The System We use five main phases to the upper body program (the same phases as our vertical jump training, to ensure compatibility between programs)... 1.) Young Guns 2.) Elite 3.) Mastery 4.) Pre-Season 5.) In-Season The young guns phase is for beginner players. It s designed to align your body for maximum strength, as well as develop a baseline of relative strength and movement efficiency. If you ve never trained in the past, begin with this phase. If you have experience in strength training, and you can perform at least 5 bodyweight chin ups, 10 dips, and 20 pushups, then you are eligible to start lifting. Use the Elite program. Once you can perform 15 bodyweight chin ups, 20 dips, and 35 pushups, move to the Mastery program. And, of course, if you are 6 weeks or less out from your upcoming season, use the pre-season program. If you are IN-SEASON currently, then use the in-season program. It s a very simple progression model, but it s very important to follow. Every level of player is different, and has much different needs. If you don t use the right program for YOU as an individual, you won t achieve the results you want. So go ahead and identify which phase you are currently at, and then we ll move on to the program for YOU.

4 The Programs These are the exact workouts in the program. Remember, every phase is different using different exercises and different parameters and periodization. Don t skip a phase because you think it will get you better results just because it s more advanced. The truth is, you will actually HURT your results using that approach. Also the Young Gun, Elite and Mastery programs are meant for offseason training. The pre-season and in-season programs are meant for time periods where the volume of basketball is much higher. But with that said, if you are playing AAU basketball all summer long, with practices and games every week, you might want to follow the inseason program for that period of time as well. But enough talk. Let s get into the programs. *Note: All drills are demonstrated fully in the exercise library video.

5 Bodyweight & Young Guns The bodyweight and young guns programs are the same, since both athletes are ONLY using bodyweight (we don t have our younger players use the weight room until they meet the elite level strength requirements). Remember, if you AREN T a young gun, your training WILL NOT be as effective without weights, because you re limited by how much you weigh. Still, it s an effective protocol under the right circumstances. Here s how to schedule it: Train 3 days per week on non-consecutive days. An example would be something like this: Monday: Train Tuesday: OFF Wednesday: Train Thursday: OFF Friday: Train Saturday: OFF Sunday: OFF You could also do Tuesday, Thursday, Saturday, or some other variation. Here is the workout for this phase: Day 1, 2 & 3: 2A. Chin Up Progression - 3 x max reps (up to 10, then add weight) 2B. Dip Progression 3 x max reps (up to 15, then add weight) 3A. Pushup Progression 3 x max reps (up to 20, then add weight) 3B. Inverted Row Progression 3 x max reps (up to 15, then add weight)

6 7. Jump Rope Circuit 8. Renegade Foam Rolling & Stretching The progression for this program is: 5 weeks on, 1 week off. This means you ll train 3 times per week for 5 weeks, then take the 6 th week ENTIRELY off this means NO training at all, besides light skill workouts. Remember to take one full week off (no more than one week) before moving on to the Elite program.

7 ELITE Once you ve mastered the young guns program, and you have some experience controlling your bodyweight, it s time for the Elite level program. You ll follow this program until you reach the Mastery standards listed above. Here s how to schedule it: PHASE 1: WEEKS 1-3 Train upper body 2 days per week (you will also want to train lower body twice per week as well). Try to have two days off in a row each week, and never lift more than two days in a row. An example would be something like this: Monday: Train Tuesday: Train Wednesday: OFF Thursday: Train Friday: Train Saturday: OFF Sunday: OFF Here are the workouts: Day 1 Upper Body 2A. 1 Arm Dumbbell Bench Press - 3 x 10 2B. Cable Rows w/ V Handle x 3 x 12 3A. Face Pulls - 3 x 15 3B. Barbell Curls - 3 x 10 3C. Tricep Pushdowns - 3 x 15

8 4. Jump Rope Circuit 5. Renegade Foam Rolling & Stretching Day 2 Upper Body 2A. 1 Arm Dumbbell Push Press - 3 x 8 2B. Chin Ups - 3 x 6, 1 x max reps with bodyweight (unlimited) 3A. Dips - 3 x max reps, up to 15. Once you can do 15, add weight and perform 3 sets of 10 with a weight you can do for all sets. 3B. 1 Arm Dumbbell Rows - 2 x Jump Rope Circuit 5. Renegade Foam Rolling & Stretching DELOAD WEEK 4 The goal of this week is to get rid of any residual fatigue and get ready for the next phase. Do your best to minimize training outside of the weight room. My rule for basketball players is to do 3 stationary workouts during this week, for no longer than 45 minutes each. No heavy movement work, no playing or scrimmaging. Train your upper body only once this week, on Thursday or Friday. You ll want to do a lower body workout once as well, on either Monday or Tuesday. Here s the workout: Upper Body Deloading Workout

9 2A. 1 Arm Push Presses - 2 x 8 using 75% of the weight you used for your main sets during phase 1 2B. Cable Rows w/ V Handle 3 x 15 using 80% of the weight you used for your main sets during phase 1 3A. Front Plank x 1 minute (or max time up to one minute) 3B. Side Plank x 1 minute (or max time up to one minute) 3C. Face Pulls x 15 *Perform 2 circuits with 30 seconds of rest between each exercise 4. Jump Rope Circuit 5. Renegade Foam Rolling & Stretching Here s how to schedule it: PHASE 2: WEEKS 5-7 Train upper body 2 days per week (you will also want to train lower body twice per week as well). Try to have two days off in a row each week, and never lift more than two days in a row. An example would be something like this: Monday: Train Tuesday: Train Wednesday: OFF Thursday: Train Friday: Train Saturday: OFF Sunday: OFF Here are the workouts: Day 1 Upper Body 2A. Dumbbell Bench Press - 3 x 8 2B. 1 Arm Dumbbell Rows - 3 x 12 each arm

10 3A. Dips - 3 x max reps, up to 15. Once you can do 15, add weight and perform 3 sets of 10 with a weight you can do for all sets. 3B. Barbell Curls - 3 x 10 3C. Face Pulls - 3 x Jump Rope Circuit 5. Renegade Foam Rolling & Stretching Day 2 Upper Body 2A. Barbell Push Press - 5 x 3 (use a weight you can complete all 5 sets with in good form) 2B. Chin Ups - 4 x 6 3A. Weighted Pushups - 3 x 12 3B. Cable Rows w/ V Handle - 3 x 12 4A. Face Pulls 3 x 15 4B. Knee Pull Ins On Ball 3 x Jump Rope Circuit 6. Renegade Foam Rolling & Stretching DELOAD WEEK 8 The goal of this week is to get rid of any residual fatigue and get ready for the next phase. Do your best to minimize training outside of the weight room. My rule for basketball players is to do 3 stationary workouts during this week, for no longer than 45 minutes each. No heavy movement work, no playing or scrimmaging. Train your upper body only once this week, on Thursday or Friday. You ll want to do a lower body workout once as well, on either Monday or Tuesday.

11 Here s the workout: Upper Body Deloading Workout 2A. Push Presses - 3 x 3 using 75% of the weight you used for your main sets during phase 1 2B. Chin Ups 3 x max reps with bodyweight, up to 15 3A. Front Plank x 1 minute (or max time up to one minute) 3B. Side Plank x 1 minute (or max time up to one minute) 3C. Face Pulls x 15 *Perform 2 circuits with 30 seconds of rest between each exercise 4. Jump Rope Circuit 5. Renegade Foam Rolling & Stretching Here s how to schedule it: PHASE 3: WEEKS 9-11 Train upper body 2 days per week (you will also want to train lower body twice per week as well). Try to have two days off in a row each week, and never lift more than two days in a row. An example would be something like this: Monday: Train Tuesday: Train Wednesday: OFF Thursday: Train Friday: Train Saturday: OFF Sunday: OFF Here are the workouts:

12 Day 1 Upper Body 2A. Push Presses 5 x 3 using a weight you can handle for all sets 2B. Chin Ups - 4 x 6 3A. Dips - 3 x max reps, up to 15. Once you can do 15, add weight and perform 3 sets of 10 with a weight you can do for all sets. 3B. Cable Rows w/ V Handle - 3 x 15 4A. Barbell Curls 2 x 10 4B. Pallof Presses 3 x 10 each side 5. Jump Rope Circuit 6. Renegade Foam Rolling & Stretching Day 2 Upper Body 2. Explosive Barbell Push Press - 7 x 1 with 70% of your 1 rep max 3A. Dumbbell Bench Presses - 3 x 10 3B. Dumbbell Rows - 2 x 12 each hand 4A. Face Pulls 3 x 15 4B. Leg Raises 3 x 15 (or max reps) 5. Jump Rope Circuit 6. Renegade Foam Rolling & Stretching DELOAD WEEK 12 The goal of this week is to get rid of any residual fatigue and get ready for the next phase. Do your best to minimize training outside of the weight room. My rule for basketball players is to do 3 stationary

13 workouts during this week, for no longer than 45 minutes each. No heavy movement work, no playing or scrimmaging. Train your upper body only once this week, on Thursday or Friday. You ll want to do a lower body workout once as well, on either Monday or Tuesday. Here s the workout: Upper Body Deloading Workout 2A. Explosive Push Presses - 4 x 1 with 50% of your 1 rep max 2B. Explosive Chin Ups 3 x 3 as fast as you can 3A. 2 Leg Glute Bridges 3 x 10 3B. Front Plank x 1 minute (or max time up to one minute) 3C. Side Plank x 1 minute (or max time up to one minute) *This is called the 3 sided plank series. Perform 1 circuit (you ll hit each side once) with 30 seconds of rest between each 4. Jump Rope Circuit 5. Renegade Foam Rolling & Stretching After this de-loading week, either start over at week 1 again, or move to the mastery level. If you are close to your season, begin the preseason or in-season program.

14 MASTERY Once you ve mastered the elite program, and you have met the requirements to progress to the Mastery level, it s time for the Mastery program. Here s how to schedule it: PHASE 1: WEEKS 1-3 Train upper body 2 days per week (you will also want to train lower body twice per week as well). Try to have two days off in a row each week, and never lift more than two days in a row. An example would be something like this: Monday: Train Tuesday: Train Wednesday: OFF Thursday: Train Friday: Train Saturday: OFF Sunday: OFF Here are the workouts: Day 1 Upper Body 2A. Push Presses - 3 x 5 2B. Chin Ups - 3 x 8 3A. 1 Arm Dumbbell Bench Presses - 3 x 10 3B. Cable Rows w/ V Handle - 4 x Jump Rope Circuit 5. Renegade Foam Rolling & Stretching

15 Day 2 Upper Body 2A. Bench Press - 3 x 5, 1 x 10 2B. 1 Arm Dumbbell Rows 3 x 12 each hand 3A. 1 Arm Dumbbell Push Presses 2 x 8 each hand 3B. Chin Ups - 2 x max reps with bodyweight 4. Jump Rope Circuit 5. Renegade Foam Rolling & Stretching DELOAD WEEK 4 The goal of this week is to get rid of any residual fatigue and get ready for the next phase. Do your best to minimize training outside of the weight room. My rule for basketball players is to do 3 stationary workouts during this week, for no longer than 45 minutes each. No heavy movement work, no playing or scrimmaging. Train your upper body only once this week, on Thursday or Friday. You ll want to do a lower body workout once as well, on either Monday or Tuesday. Here s the workout: Upper Body Deloading Workout 2A. Push Presses - 2 x 5 using 75% of the weight you used for your main sets during phase 1 2B. Cable Rows w/ V Handle 3 x 15 using 80% of the weight you used for your main sets during phase 1 3A. Front Plank x 1 minute (or max time up to one minute)

16 3B. Side Plank x 1 minute (or max time up to one minute) 3C. Face Pulls x 15 *Perform 2 circuits with 30 seconds of rest between each exercise 4. Jump Rope Circuit 5. Renegade Foam Rolling & Stretching Here s how to schedule it: PHASE 2: WEEKS 5-7 Train upper body 2 days per week (you will also want to train lower body twice per week as well). Try to have two days off in a row each week, and never lift more than two days in a row. An example would be something like this: Monday: Train Tuesday: Train Wednesday: OFF Thursday: Train Friday: Train Saturday: OFF Sunday: OFF Here are the workouts: Day 1 - Upper Body 2A. Explosive Push Press 4 x 3 2B. Chins Ups - 4 x 6 3A. Push Press work up to a 3 rep max 3B. Chin Ups 1 x max reps with bodyweight 4A. Dips 3 x 12 4B. Cable Rows w/ V Handle 3 x 12

17 5A. Face Pulls 3 x 12 5B. Leg Raises 3 x 15 (or as many as you can do up to 15) 6. Jump Rope Circuit 7. Renegade Foam Rolling & Stretching Day 2 Upper Body 2A. Bench Press - 5 x 5 (use a weight you can complete all 5 sets with in good form) 2B. Cable Rows w/ V Handle 4 x 10 3A. Barbell Curls - 3 x 10 3B. Pushdowns - 3 x 15 4A. Face Pulls 3 x 15 4B. Stir The Pot 3 x 6 each direction 5. Jump Rope Circuit 6. Renegade Foam Rolling & Stretching DELOAD WEEK 8 The goal of this week is to get rid of any residual fatigue and get ready for the next phase. Do your best to minimize training outside of the weight room. My rule for basketball players is to do 3 stationary workouts during this week, for no longer than 45 minutes each. No heavy movement work, no playing or scrimmaging. Train your upper body only once this week, on Thursday or Friday. You ll want to do a lower body workout once as well, on either Monday or Tuesday. Here s the workout:

18 Upper Body Deloading Workout 2A. Push Presses - 3 x 3 using 75% of the weight you used for your main sets during phase 1 2B. Chin Ups 3 x max reps with bodyweight, up to 15 3A. Front Plank x 1 minute (or max time up to one minute) 3B. Side Plank x 1 minute (or max time up to one minute) 3C. Face Pulls x 15 *Perform 2 circuits with 30 seconds of rest between each exercise 4. Jump Rope Circuit 5. Renegade Foam Rolling & Stretching Here s how to schedule it: PHASE 3: WEEKS 9-11 Train upper body 2 days per week (you will also want to train lower body twice per week as well). Try to have two days off in a row each week, and never lift more than two days in a row. An example would be something like this: Monday: Train Tuesday: Train Wednesday: OFF Thursday: Train Friday: Train Saturday: OFF Sunday: OFF Here are the workouts: Day 1 Upper Body

19 2A. Push Presses 6 x 1 using a weight you can handle for all sets 2B. Chin Ups 5 x 3 using a weight you can handle for all sets 3A. Weighted Pushups - 3 x 15 3B. Cable Rows w/ V Handle - 3 x 15 4A. Face Pulls 3 x 10 4B. Leg Raises 3 x Jump Rope Circuit 6. Renegade Foam Rolling & Stretching Day 2 Upper Body 2. Explosive Push Presses 6 x 1 w/ 60% of what you usually use 3A. Dips - 3 x 10 3B. 1 Arm Dumbbell Rows 2 x 15 each hand 4A. Face Pulls 3 x 10 4B. Pallof Presses 3 x 10 each side 5. Jump Rope Circuit 6. Renegade Foam Rolling & Stretching DELOAD & TESTING WEEK 12 The goal of this week is to get rid of any residual fatigue and get ready for the next phase. Do your best to minimize training outside of the weight room. My rule for basketball players is to do 3 stationary workouts during this week, for no longer than 45 minutes each. No heavy movement work, no playing or scrimmaging.

20 Train your upper body only once this week, on Thursday or Friday. You ll want to do a lower body workout once as well, on either Monday or Tuesday. Here s the workout: Upper Body Deloading Workout 2A. Explosive Push Presses - 4 x 1 with 50% of your 1 rep max 2B. Explosive Chin Ups 3 x 3 as fast as you can 3A. 2 Leg Glute Bridges 3 x 10 3A. Front Plank x 1 minute (or max time up to one minute) 3B. Side Plank x 1 minute (or max time up to one minute) *This is called the 3 sided plank series. Perform 1 circuit (you ll hit each side once) with 30 seconds of rest between each 4. Jump Rope Circuit 5. Renegade Foam Rolling & Stretching After this de-loading week, either start over at week 1 again, or begin the pre-season or in-season program. PRE-SEASON This is for players who are NOT currently using the bodyweight or young guns programs (both of those programs can also be used during the pre-season). So if you re an elite or mastery level player, and you are less than 8 weeks out from your season, use this program. Here s how to schedule it:

21 Train twice per week, on days that you have a big scrimmage or skill workout. Always have a lighter day (light skill work only) before and after this training day. Here s an example: Monday: Train + Hard Skill/Scrimmage Tuesday: Light Skill Wednesday: OFF Thursday: Train + Hard Skill/Scrimmage Friday: Light Skill Saturday: Hard Skill/Scrimmage Sunday: OFF *NOTE: Pre-Season Training Is FULL BODY Not Only Upper Body! You Need To Include Lower Body Work As Well To Get The Best Results Possible! Day 1 - Full Body 2A. Standing Vertical Jumps w/ Reset x 3 jumps 2B. 2 Step Vertical Jumps x 4 jumps 2C. Lateral Barrier Hops x 10 * Complete 2 rounds of this circuit, resting 60 seconds between exercises 3. Explosive Paused Back Squats - 4 x 3 using 70% of your normal weight 4. Back Squats - 2 x 3 using 85% of your usual 3 rep max 5A. Push Press 3 x 5 5B. Chin Ups 3 x 6 6A. Dips 3 x 10 6B. 1 Leg SLDL - 3 x 12 6C. Barbell Curls 3 x 10

22 6C. Pallof Presses - 3 x 12 each side 7A. Front Planks x 1 minute 7B. Side Planks x 1 minute per side *Alternate between all 3 sides, performing each side twice. Rest 30 seconds between each side 8. Jump Rope Circuit 9. Renegade Foam Rolling & Stretching Day 2 Full Body 2A. Explosive Back Squats - 3 x 3 w/ 80% of your 3 rep max 2B. Dumbbell Bench Press - 3 x 10 3A. Weighted Pushups - 3 x 10 3B. Cable Rows w/ V Handle - 3 x 12 4A. Barbell RDL 2 x 8 4B. Tricep Pushdowns 3 x 15 5A. Front Planks x 1 minute 5B. Side Planks x 1 minute per side *Alternate between all 3 sides, performing each side twice. Rest 30 seconds between each side 6. Jump Rope Circuit 7. Renegade Foam Rolling & Stretching IN-SEASON This is for players who are NOT currently using the bodyweight or young guns programs (both of those programs can also be used during the season).

23 So if you re an elite or mastery level player, and you are currently IN- Season, use this program. Here s how to schedule it: Train twice per week, ideally separated from your big games by 48 hours. Another option is to do these workouts AFTER a smaller less intense game. During the season, you need to listen to your body and see if you re able to train. If your worn out, an extra workout will damage you more than help you. Because of this, it s almost impossible to set a schedule for in-season training. Simply rotate between the two workouts and train on days that it s appropriate. Here s an example: Monday: Team Practice Tuesday: Game, TRAIN Wednesday: Team Practice Thursday: Game Friday: Team Practice Saturday: OFF Sunday: TRAIN, Light Skill Work *NOTE: In-Season Training Is FULL BODY Not Only Upper Body! You Need To Include Lower Body Work As Well To Get The Best Results Possible! Day 1 - Full Body 2. Explosive Paused Back Squats - 4 x 2 using 70% of your normal weight 3A. Dumbbell Military Press 3 x 10

24 3B. Chin Ups 3 x 8 4A. Tricep Pushdowns 3 x 10 4B. 1 Leg SLDL - 3 x 12 4C. Barbell Curls 3 x 10 5A. Ball Ab Rollouts x 10 5B. Ball Knee Pull Ins x 10 5C. Stir The Pot x 6 each direction 5D. Pallof Press x 10 each way 5E. 2 Leg Glute Bridge x 15 *Rest 15 seconds between each exercise, and perform 3 rounds of this circuit 6. Jump Rope Circuit 7. Renegade Foam Rolling & Stretching Day 2 Full Body 2A. Cable Rows w/ V Handle - 3 x 15 2B. Dumbbell Bench Press - 3 x 10 3A. Ball Leg Curls - 3 x 12 3B. Leg Raises - 3 x 12 4A. Barbell Curls 2 x 10 4B. Tricep Pushdowns 2 x 15 5A. Front Planks x 1 minute 5B. Side Planks x 1 minute per side *Alternate between all 3 sides, performing each side twice. Rest 30 seconds between each side 6. Jump Rope Circuit 7. Renegade Foam Rolling & Stretching

25 Here s my rule of thumb: Integrating Skill Work Always do skill work on the days you train (except for during the season). It s almost always more efficient, and easier to recover from. Your Central Nervous System will then have FULL days off to recover instead of just 24 hours between workouts. So, here are the two templates you will use during the program: Young Guns & Bodyweight Athletes: Monday: Train, Skill Work/Scrimmages Tuesday: OFF Wednesday: Train, Skill Work/Scrimmage Thursday: OFF Friday: Train, Skill Work/Scrimmage Saturday: OFF Sunday: OFF Elite & Mastery Level Players: Monday: Train, Skill Work/Scrimmage Tuesday: Train, Skill Work/Scrimmage Wednesday: OFF Thursday: Train, Skill Work/Scrimmage Friday: Train, Skill Work/Scrimmage Saturday: OFF Sunday: OFF * In both examples, feel free to add an optional 45 minute stationary skill workout on Saturday if you need a little extra practice.

26 Let s Do This. I ve said it before, I ll say it again: You need to get strong and jacked if you want to play at the highest level. Unless you re Kevin Durant, you simply CAN T be weak in the pros (or even in senior high school basketball!) This aint optional anymore. It s mandatory. Plus, the chicks will love it So put in the work, and get strong and jacked. But as always, make it BASKETBALL SPECIFIC! I m here for you every step of the way. Your coach, Taylor Allan

27 About Taylor Allan Taylor Allan is a highly sought-after training consultant to high school, college, and professional athletes. His programs have been featured on nearly every major media outlet including SLAM, CBS Sports, ESPN and MaxPreps. Taylor Allan Training LTD. has reached over 70,000 athletes worldwide. You can learn more about Taylor and his programs at