IN-Season. Program. The Basketball Renegades. By Taylor Allan TaylorAllanTraining LTD.

Size: px

Start display at page:

Download "IN-Season. Program. The Basketball Renegades. By Taylor Allan TaylorAllanTraining LTD."

Adela Dean
5 years ago
Views:

1 The Basketball Renegades IN-Season Program 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! In-season training is a funny thing Most players actually DECLINE in skill during the season. It s nearly impossible to make progress if you re too exhausted from team practices and games to train on your own. In fact, one season I lost close to half a foot on my vertical jump over the course of the year! Not cool. But finally, I figured out what truly worked for in-season training. See, it IS possible to make improvements during the season (unlike most of your teammates) As long as you do it the RIGHT way! At the very least, you can MAINTAIN your skill and athleticism so that you can pick right back up where you left off once the offseason rolls around. Heck, even if you just maintain your skill, you ll be ahead of 99% of all other players Season after season. And as those years add up, you ll get further... And further And further ahead Until they can t even SEE you anymore. So this year, let s do things the RIGHT way. As you follow this program, you ll stay razor-sharp for all of your games, ward off overtraining, and even make progress in your skill levels over the course of the year. This is going to be your best season ever.

3 The Schedule There are six types of workouts in the In-Season program: 1.) Heavy Skill 2.) Medium Skill 3.) Light Skill And 1.) Heavy Athleticism 2.) Medium Athleticism 3.) Light Athleticism Keep in mind that you ALWAYS do the skill and athleticism workouts on the SAME DAY! Ideally, you would do it all in one session, skill then athleticism, all in one workout. But the magic isn t in the workouts It s how you use them in your schedule. We use a technique called Cybernetic Periodization that actually allows you to train with the flow of your body. When you re exhausted, the workout is light, and when you re fresh, the workout is heavy. So down below, I ve listed several options for scheduling your workouts, that all fit within the scope of your season. Each week, simply look at your team schedule, and then choose the option below that works best. This will change every week, so be sure to plan ahead!

4 Option 1 Practice Only These are the weeks that your team doesn t have any games. Take advantage of these to get some good solid training in! *NOTE: This is only if you have regular-intensity practices. If your coach does intense conditioning and scrimmages, and you re exhausted after every practice, then take the time to relax and maybe just do some stationary shooting and ball handling after each practice for minutes. Here are the guidelines for this week (assuming regular intensity): - 1 Medium Skill + Medium Athleticism Workout - 1 Light Skill + Light Athleticism Workout - 1 Heavy Skill + Heavy Athleticism Workout *Remember: ALWAYS do the skill and athleticism workouts on the SAME DAY! Ideally, you would do it all in one session, skill then athleticism, all in one workout. So a schedule might look like this: Monday: Team Practice + Medium Skill + Medium Athleticism Tuesday: Team Practice Wednesday: Team Practice Thursday: Team Practice + Light Skill + Light Athleticism Friday: Team Practice Saturday: Heavy Skill + Heavy Athleticism Sunday: OFF Option 2 Two Games During The Week These are the weeks when you have two league games during the week, but nothing on the weekends. If your schedule is anything like my high school schedule, those games will be Tuesdays and Thursdays.

5 Here are the guidelines for this week: - 1 Light Skill workout after your first practice of the week - 1 Heavy Skill + Heavy Athleticism workout on Saturday - Take Sunday COMPLETELY off - Here s what a sample schedule might look like: Monday: Team Practice + Light Skill Tuesday: Game Wednesday: Team Practice Thursday: Game Friday: Team Practice Saturday: Heavy Skill + Heavy Athleticism Sunday: OFF Option 3 Two Games During The Week, Weekend Tournament For me, this was what most weeks looked like in high school, at least in November, December and January. Here are the guidelines for this week: - 1 Light Skill workout after your first practice of the week - 1 Light Skill workout the day before the tournament begins - NO athleticism workouts at all Here s what a sample schedule might look like: Monday: Team Practice + Light Skill Tuesday: Game Wednesday: Team Practice Thursday: Game Friday: Team Practice + Light Skill OR tournament starts (and you would move the light skill workout to after the game Thursday) Saturday: Tournament

6 Sunday: Tournament, or OFF Option 4 One Game During The Week This almost never happened during my career, but it does come up every now and then so let s tackle it real quick. Here are the guidelines for this week: - 1 Medium Skill + Medium Athleticism 3 days before the game - 1 Light Skill workout the day before the game - 1 Heavy Skill + Heavy Athleticism workout on saturday Here s what a sample schedule might look like: Monday: Team Practice + 1 Medium Skill + Medium Athleticism Tuesday: Team Practice Wednesday: Team Practice + Light Skill Thursday: Game Friday: Team Practice + Light Skill Saturday: Tournament Sunday: Tournament, or OFF Option 5 No Week Games, Weekend Tournament This happened a lot during pre-season for me. If you play on a high level team, expect this type of schedule to consume the first month of your season. Here are the guidelines for this week: - 1 Light Skill Workout on monday - 1 Heavy Skill + Heavy Athleticism workout on Tuesday - 1 Light Skill workout the day before the tournament starts Here s what a sample schedule might look like:

7 Monday: Team Practice + Light Skill Tuesday: Team Practice + Heavy Skill + Heavy Athleticism Wednesday: Team Practice Thursday: Team Practice + Light skill Friday: Tournament Saturday: Tournament Sunday: Tournament, or OFF Option 6 No Games, No Practices You got a week off! Time to make it count in the gym. Here are the guidelines for this week: - ALL workouts chunked into the middle of the week (except for the Sunday workout) - 1 Heavy Skill Workout on Sunday before you go back - 1 Medium Skill + Medium Athleticism workout - 1 Light Skill + Light Athleticism workout Here s what a sample schedule might look like: Monday: OFF Tuesday: Medium Skill + Medium Athleticism Wednesday: OFF Thursday: Light Skill + Light Athleticism Friday: OFF Saturday: OFF Sunday: Heavy Skill See How This Works Now? We are NEVER stuck into one strict set in stone schedule. Ever. The season is chaotic, and our body is always changing. Your workouts and schedule need to change with it.

8 The Workouts These are the exact workouts in the program. Remember, we want to LIMIT the variety of drills in-season. This allows the nervous system to recover faster, because there is less load when you are struggling to learn and adapt to a new drill. THIS IS CRITICAL! We also want to limit the variety of exercises in the athleticism workouts for the same reason, as well as to eliminate soreness. Speaking of athleticism workouts, make sure you re never taking any of the exercises to failure during the season. This is too taxing on the nervous system. Here are the workouts: *Note: All drills are demonstrated fully in the drills library video: Light Workout SKILL: Tap, Squeeze, Slap Series Taps x 5 trips up and down Squeeze x 30 Slaps x 30 Basic Ball Wraps Head Wraps x 10 each way Waist Wraps x 10 each way Leg Wraps x 10 each way BackLeg Wraps x 10 each way, each leg 1 Ball Pound Series With Gloves

9 Hi-Low x 20 at each level 1-Crosses x 20 Rhythm Crosses x 20 1 Hand Side Crosses x 20 each hand 1 Hand Front Crosses x 20 each hand Between The Legs x 20 each leg Behind The Back x 20 Ball Taps Figure 8 s Forwards x 5 each direction Figure 8 s Backwards x 5 each direction The Pistol Drill 5 Trips to three point line and back Form Shooting 1 Hand Form Shooting x 3 each spot (baselines and top 9 total shots) Backboard Bounce Shots x 10 perfect bounces Nash Drill x 6 shots each block (12 total) The Finishing Complex 5 x 20 Shooting 2 Inside 3 Spot Up Jumpers 2 Outside 3 Spot Up Jumpers 2 Pullups Inside 3 2 Pullups Outside 3 2 One-Step Jumpers Inside 3 2 One-Step Jumpers Outside 3 2 Drop-Turns Inside 3 2 Drop-Turns Outside 3 2 NBA 3 s 2 Spot Up 3 s - 20 total shots - Repeat sequence from all 5 spots (Left baseline, left wing, top, right wing, right baseline) 50 Free Throws

10 ATHLETICISM: The Renegade Warmup Renegade Jump Rope Sequence *1A and 1B, 2 A and 2B etc represents a superset where you switch back and forth between exercises with 45 seconds of rest between each set. 1A. Dumbbell Bench Presses 3 x 8 1B. 1 Arm Dumbbell Rows 3 x 8 each arm 2A. Dips 2 x max reps with bodyweight or 2 x 8 with weight (if you are able to use weight) 2B. Barbell Curls 2 x Core Circuit *Perform All Exercises In A Row Without Rest Front Planks x 45 seconds Birddog x 10 each leg Face Pulls x 12 Side Planks x 45 seconds each side 2 Leg Hip Thrust x 10 Lying Leg Raises x 10 - Rest 1 minute between rounds. Perform 2 total rounds of this circuit Medium Workout SKILL: Tap, Squeeze, Slap Series Taps x 5 trips up and down Squeeze x 30 Slaps x 30 Basic Ball Wraps Head Wraps x 10 each way Waist Wraps x 10 each way

11 2 Leg Wraps x 10 each way Figure 8s x 10 each way BackLeg Wraps x 10 each way, each leg 2 Ball Pound Series With Gloves Pistons x 20 Alternating x 20 Rhythm Crosses x 20 1 Hand Side Crosses x 20 each hand 1 Hand Front Crosses x 20 each hand Alternating Wraps x 20 total forwards AND backwards Seated In-Outs x 30 total Ball Taps Figure 8 s Forwards x 5 each direction Figure 8 s Backwards x 5 each direction Back Tosses x 20 Behind The Knee Clap x 10 The Pistol Drill 5 Trips to three point line and back Form Shooting 1 Hand Form Shooting x 3 each spot (baselines and top 9 total shots) Backboard Bounce Shots x 10 perfect bounces Nash Drill x 6 shots each block (12 total) The Finishing Complex 5 x 20 Shooting 2 Inside 3 Spot Up Jumpers 2 Outside 3 Spot Up Jumpers 2 Pullups Inside 3 2 Pullups Outside 3 2 One-Step Jumpers Inside 3 2 One-Step Jumpers Outside 3 2 Drop-Turns Inside 3

12 2 Drop-Turns Outside 3 2 NBA 3 s 2 Spot Up 3 s - 20 total shots - Repeat sequence from all 5 spots (Left baseline, left wing, top, right wing, right baseline) 50 Free Throws ATHLETICISM: The Renegade Warmup Renegade Jump Rope Sequence *1A and 1B, 2 A and 2B etc represents a superset where you switch back and forth between exercises with 45 seconds of rest between each set. 1A. Paused Explosive Squats 4 x 3 *USE 65% Of Your Max Weight 1B. Explosive Barbell Push Presses 4 x 3 *USE 65% Of Your Max Weight *Remember these are for explosiveness. The goal here is to gradually improve the weight you can move EXPLOSIVELY. In season, you can t make good progress on your max weights, so the best strategy is to try to slowly increase your explosive weights. 2A. Chin Ups 2 x max reps with bodyweight or 2 x 8 with weight (if you are able to use weight) 2B. Pull Throughs 2 x Core Circuit *Perform All Exercises In A Row Without Rest Front Planks x 45 seconds Birddog x 10 each leg Face Pulls x 12 Side Planks x 45 seconds each side 2 Leg Hip Thrust x 10 Lying Leg Raises x 10 - Rest 1 minute between rounds. Perform 2 total rounds of this circuit

13 Heavy Workout SKILL: Tap, Squeeze, Slap Series Taps x 5 trips up and down Squeeze x 30 Slaps x 30 Basic Ball Wraps Head Wraps x 10 each way Waist Wraps x 10 each way 2 Leg Wraps x 10 each way Figure 8s x 10 each way BackLeg Wraps x 10 each way, each leg 2 Ball Pound Series With Gloves Pistons x 20 Alternating x 20 Rhythm Crosses x 20 1 Hand Side Crosses x 20 each hand 1 Hand Front Crosses x 20 each hand Alternating Wraps x 20 total forwards AND backwards Seated In-Outs x 30 total 1 Ball Pound Series WITHOUT Gloves Hi-Low x 20 at each level 1-Crosses x 20 Rhythm Crosses x 20 1 Hand Side Crosses x 20 each hand 1 Hand Front Crosses x 20 each hand Between The Legs x 20 each leg Behind The Back x 20 Ball Taps Figure 8 s Forwards x 5 each direction Figure 8 s Backwards x 5 each direction

14 Back Tosses x 20 Behind The Knee Clap x 10 The Pistol Drill 5 Trips to three point line and back Form Shooting 1 Hand Form Shooting x 3 each spot (baselines and top 9 total shots) Backboard Bounce Shots x 10 perfect bounces Nash Drill x 6 shots each block (12 total) The Finishing Complex 10 Minutes Of Shadow Ball This is where you play against your shadow one on one, or against an imaginary defender. The key here is to pick a big game you have coming up, and visualize yourself against the player who will be guarding you. Pretend you are IN the game, and make it as real as possible. Do the moves you are going to do in the game Make the shots you are going to make. See your coach, feel the crowd. Make it as REAL as possible. 5 x 20 Shooting 2 Inside 3 Spot Up Jumpers 2 Outside 3 Spot Up Jumpers 2 Pullups Inside 3 2 Pullups Outside 3 2 One-Step Jumpers Inside 3 2 One-Step Jumpers Outside 3 2 Drop-Turns Inside 3 2 Drop-Turns Outside 3 2 NBA 3 s 2 Spot Up 3 s - 20 total shots - Repeat sequence from all 5 spots (Left baseline, left wing, top, right wing, right baseline)

15 10 MORE Minutes Of Shadow Ball 50 Free Throws As you shoot these free throws, always pretend like you are in a big game that s coming up. Feel the pressure. Feel the hack on your arm that sent you to the line. Make it REAL! ATHLETICISM: The Renegade Warmup Renegade Jump Rope Sequence *1A and 1B, 2 A and 2B etc represents a superset where you switch back and forth between exercises with 45 seconds of rest between each set. 1A. Paused Explosive Squats 4 x 3 *USE 65% Of Your Max Weight 1B. Explosive Barbell Push Presses 4 x 3 *USE 65% Of Your Max Weight *Remember these are for explosiveness. The goal here is to gradually improve the weight you can move EXPLOSIVELY. In season, you can t make good progress on your max weights, so the best strategy is to try to slowly increase your explosive weights. 2A. Chin Ups 2 x max reps with bodyweight or 2 x 8 with weight (if you are able to use weight) 2B. Pull Throughs 2 x 10 3A. Dumbbell Bench Presses 3 x 8 3B. 1 Arm Dumbbell Rows 3 x 8 3. Core Circuit *Perform All Exercises In A Row Without Rest Front Planks x 45 seconds Birddog x 10 each leg Face Pulls x 12 Side Planks x 45 seconds each side 2 Leg Hip Thrust x 10 Lying Leg Raises x 10

16 - Rest 1 minute between rounds. Perform 2 total rounds of this circuit A Bodyweight Variation If you re a younger player, or don t have access to a weight room to do the athleticism workouts, you can use this bodyweight workout in place of the workouts above: *NO REST BETWEEN EXERCISES: A1. Pushup Progression x max reps (but no more than 25) A2. Chin Up Progression x max reps (but no more than 10) A3. Pistol Squat Progression x max reps (no more than 8) A4. Front Plank x 45 seconds A5. 1 Leg Glute Bridge x 10 each leg A6. Side Plank x 45 seconds each side A7. Birddogs x 10 each leg - Rest 1 minute between rounds. Perform 3 rounds Remember, there is a full demonstration video for exercise details. THE RULES There are really only a couple rules, and they are pretty much common sense for most players: 1.) If you feel exhausted, don t do the extra training. Go home, eat, and sleep. This obviously doesn t apply if you re a wuss. 2.) The training is supposed to ENHANCE your games and practices Not take away from them. Remember what you train for REAL GAMES! So if you re too exhausted and you do extra training, it s going to put you deeper into the hole for those important games. Use your head and listen to your body. 3.) Recovery, recovery, recovery. Remember to do your contrast shower/ice bath/hottub after every workout, and get your stretching and foam rolling in every day.

17 That s it! It can pretty much all be summed up with listen to your body and remember what you really train for. Now get out there and dominate this season. I m here for you every step of the way. Your coach, Taylor Allan

His programs have been featured on nearly every major media outlet including SLAM, CBS Sports,

18 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

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

Formula. Program Manual. The Upper Body. By Taylor Allan TaylorAllanTraining LTD. The Upper Body Formula Program Manual By Taylor Allan www.basketballrenegades.com TaylorAllanTraining LTD. All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by