I recently became the strength and conditioning coach for the Albany Legends, a pro basketball team in the International Basketball League. I started the first couple weeks just doing some PNF stretching prior to games, but this week I've had the chance to work with them on some other stuff in the weight room. Here is what there week will look like.
Friday, Saturday, Sunday night games and Monday, Tuesday, Thursday practice
Monday - Lots of foam rolling, mobility, stretching, corrective exercise and core work.
Tuesday - Full body strength training.
Wednesday - Pool training.
Thursday - Upper body focused strength training with some light bodyweight stuff for the lower body, mostly forms of corrective exercise.
Today I had 4 of them go through 2 strength circuits. Because this was our first time working together and because they haven't done much as far as strength training in a while, we kept it pretty light, but they still worked hard.
We started with about 20 minutes of foam rolling, stretching, mobility and corrective work.
Here are the 2 circuits - we did both for 3 sets of 10-12 reps per set
A1. pullups
A2. goblet squats
A3. Wtd push ups with legs elevated
B1. TRX rows
B2. pump lunge with 25lb plate overhead
B3. Med ball alternating push up
We finished with this core circuit - went through it 2 times for 30 seconds at each position
front plank
right side plank
left side plank
on back, right knee to chest, left leg 6 inches over floor
on back, left knee to chest, right leg 6 inches over floor
(Thank you to Coach Cantor at UMBC for that core circuit)
I'll continue posting what these guys are doing. If you have any questions or comments, post them on fb. Thanks for reading!
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