PRE-PGC PREP. Training Blueprint

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Jared Watts
6 years ago
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2 Our Pre-PGC workouts and challenges have been designed to prepare you for three workouts a day at your upcoming PGC session. Attempt to complete all 10 workouts prior to your session. Be sure to take the day off before your session to let your body rest and recover. This rest day will be as important as each of your workout days. If you're attending your PGC course with a teammate, consider completing the workouts together if your schedules permits. If you're not attending PGC with a teammate, consider inviting a teammate to train with you so they can benefit from the additional off-season training. DAILY CHALLENGES: Each day, see if you can beat your previous day's results. CHALLENGE #1 Train: Complete the Pre-PGC workouts each day leading up to your session. Each drill is listed as 'Standard' or 'Advanced'. Complete all the 'Standard' drills. If desired, attempt the 'Advanced' drills too. CHALLENGE #2 Hydrate: Take a water bottle with you every day and work your way up to drinking four bottles of water each day. Reduce your sugar-packed drink intake at the same time (i.e. sodas, Gatorade, energy drinks, vitamin water, fruit juices, etc.) CHALLENGE #3 Rest: Get at least 8-10 hours of sleep each night leading up to your PGC course. Be sure to turn off your phone, ipod, computer or TV at least 20 minutes before you go to bed in order to enhance your sleep. CHALLENGE #4 Eat: Work your way up to having at least two fresh fruits each day and at least two servings/cups of fresh vegetables. Fruit ideas: Apples, Bananas, Oranges, Grapes, Strawberries Vegetable ideas: Carrots, Celery, Cucumber, Spinach, Lettuce CHALLENGE #5 Reflect: Answer the reflection questions at the end of each day. This is an opportunity for you to reflect on what you did well, what you can improve upon, and what you're grateful for.

3 How to Use This Training Manual: We recommend printing off this training manual, and the daily training logs, and inserting them into a binder or folder.(if you don't already, start to take pride in keeping your things in a neat and orderly way). Keep your training manual with you as you work out and fill in the training log when you complete each exercise. About the Workouts: 1. Decide in advance when you will complete your workouts each day. Failing to plan is planning to fail, so make a plan for when and where you will complete your workouts. 2. For several of the excercises, you can choose the level of difficulty that is right for you. 3. You will have the chance to do each of the specific exercises on multiple days. Once you have watched a video for a specific exercise or drill, you won't need to watch it again in the days following, unless you need a refresher. 4. Take as few breaks as possible between drills and go as hard as you can each workout. Attempt to rebound each shot before the ball bounces twice. Do not have anyone rebound for you, as rebounding your shot will ensure you benefit from the cardio workout. 5. For days you don't have access to a hoop and can't do the shooting workouts, you can still complete the strength, body control, and ball control workouts. Complete at least one of the following cardio workouts on days you can't complete the shooting drills. You can also do them in addition to the shooting workouts. i) A 10-minute run - Any day you run, attempt to beat your previous day's distance. ii) Skip rope - Complete a 2-minute jump rope workout and attempt to beat your previous day's score for how many jumps you got in. iii) 10 sprints - Sprint as fast as you can for 5 seconds and then walk for 10 seconds. Repeat 10 times. You can use a watch as a timer or just count in your head.

4 TRACKING RESULTS YOUR DAILY SCORE Example: Challenge Task Score Add Training Workout exercises completed 10 Training Optional cardio workouts (Add 2 points for each exercise) 6 Hydration Number of water bottles drank 2 Sleep Number of hours slept 8 Food Number of fresh fruits eaten 2 Food Number of servings of vegetables eaten 2 Reflection Reflection section completed (Add 2 points) 2 Subtract Hydration Number of unhealthy drinks consumed (Subtract 2 per drink) -2 Sleep Using technology within 20 minutes before bed (Subtract 2) -2 Total Score 28 DAILY SCORING RESULTS 0-10 Needs Improvement Just Getting By Well Done Impressive 31+ Outstanding YOUR OVERALL SCORE The day before your PGC course, add up all the scores for all the days to get your overall total. If you did bonus days, you can include these scores too (As it always pays to do extra!). Be sure to take a look at your daily scores, and your individual workout exercise scores to see where you improved. OVERALL SCORING CHART DAILY SCORING CHART You may struggle at PGC You ll get by at PGC DAY 1 DAY 2 DAY 3 DAY 7 DAY 8 DAY You re ready for PGC You re more than ready for PGC DAY 4 DAY 5 DAY 6 DAY 10 BONUS 1 BONUS You re going to crush it at PGC Your Overall Score:

5 REFLECTION Complete the questions below the day before your PGC course: 1. Are you pleased with your efforts to prepare for your PGC course? Explain why. 2. What are the 3-4 skills, exercises or habits you improved on most? 3. What is one thing you can improve upon when you prepare for your next PGC course? 4. What are two things you want to improve upon most at your PGC course? 5. What are two qualities you're committed to bringing every day at your PGC course? 6. Has this Pre-PGC training program helped you to improve on and off the court? If so, how?

Switch from Sugary Drinks to Water

5Ways to Healthy Grow 1 Switch from Sugary Drinks to Water Goal: Switch from sugary drinks (like soda, sports, and fruit drinks) to water. Did You Know? The following count as sugary drinks: Powder drink