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Class: EXS 425

May 17-2016

Program Design for basketball athlete

The sport that I chose for my program design is Basketball. This sport involves the major muscles of the body and it requires being an optimist physical conditions. Basketball is one of the major sports in the United States, the sport consist to play 40 minutes divided in four quarter of ten minutes. At the end of the 40 minutes, the team who has more points wins the game. Each team is composed of 11 players, but just five play in the court. There is specific role for each players; a center, power forward, small forward, point guard, and shooting guard. The rule of the game is trying to shoot the ball to the basketball ring though the opponent. The ball can be shooting from different diameters, two-point line and three-point line. Also can be score via free throws, it only can happen due to fouls. It occur, when the opponent have a physical contact such as pull or push the player who have the ball in possession. Some of the violations are; when the player makes more than two steps without dribbling the ball, also when the player spent more than twenty four seconds without shooting the ball. The offensive players cannot more than five seconds in the red zone, it can result in loss of possession of the ball.

Basketball game involves a lot of body movements such as: running, dribbling, jumping, and shuffling. To make those movements happens both aerobic and anaerobic metabolic system seems to be engage in every par of the game, even thought anaerobic metabolism is the primary energy line in the game. The reason why the anaerobic is the primary energy resource is because basketball as sport is a high intensity activity that required a better vo2 max and better heart rate.

Basketball can be play for any gender; it does not required specific high or weight. Kinesiology plays an important role for any sport including basketball. Every sport has essential movements, which dependent of what part of the body is been use the most, in basketball the upper body and lower body are very important. The most essential movements are the jump shot, rebound and chest pass.

The athlete that I choose to work with is a point guard position player. This athlete name is Juan Luis Rojas is a 23 years male, who has around two years playing college basketball for Fordham University. His high is 6 feet- 3inches, and weight is 200 pounds. For the reason that he is an athlete with a two years college I deicide no to do the par Q Assessment.it is obvious that he does not have any risk, that and par Q Assessment was done when stared the college.

His Body max index (BMI) is 20% of body fat, which it considered an athlete level of body composition. His 1RM of bench press is 215 pounds. His 1RM in legs press is 315 pounds. The 1Rm was conducting to him to see haw was his power and strength. The way stared doing that test was, I asked him if he know what was his 1RM. After I knew his numbers, I have at staring point. We stared to warm up we 40 pound at set of 93% 3 repetitions in bench press. Them the second repetition will be increase of 20 pound of 93% 3 repetitions. The third time I asked him if he was ok to increase the weight more, then we increased to 180 pound of 100% 1 repetition in total because he said that was his max 1RM. He did very satisfactory and I decided to increased the weight 20 pound more of 100% 1 repetition, and did well so my last time I increase 15 pound of 100% 1 repetition and that was his 1RM.

The other test that I did was his 1Rm of legs press, because is very important to me. For the reason that his position required to have stronger leg. Also I will know he power and strength in his upper and lower body. I asking him what was his 1RM for leg press. Hi said that was 270 pound. After have the staring point I did the worm up with 180 pound of 93% of 3 repetitions. The second warm up with 200 pound of 93% of e repetitions the third time I increased to 250 pound 100% 1 repetition, and he did very well. The fourth time, I increased the weight to 270 and he did very well. After that I decided to increase the weight to 315 pound and asking if he was ok with that weight. He was ok we did 100% of 1 Repetition, and that was his 1RM. These tests will help to know his strength and power of my athlete.

Other test that I did was to know the agility because hi is point guard, I will like to how good or bad is his agility. The test consist to make him run a fasted he can in the basketball court, and change the direction to the left and right the faster he can. After that I make him to the same with the ball. Later after the test he seen to be faster, but agility is some thing that we will work on to make his agility better.

The first stage, of the program is the off-season, for that part I will focus my athlete in some low intensity aerobic exercise. Such as walking, yoga and swimming. All those exercise should be in slow paste because if you do faster paste they can be considerate moderate intensity work out. This part of the program will take 5 weeks, the first 3-weeks we will work the low intensity and the last 2-week in moderate workout. The workout is going to be 2 or 3 days per week, between 45- 60minutes. The type of exorcise in that stage will be swimming, bicycle, running and play basketball.

Note that before star any exercise routine, the athlete has to do between 10 to 15 minutes of stretching to help to increase the body core temperature and help to reduce the risk of injury.

The other stage of the program is the in season. I will focus my athlete in resisted training and plyometric training, but with less repetition and less day. Also it will be not more than two days because the athlete is playing three days a week. The routing will use the exercise of pre-season; just two session of Weight room during the week, and two session of plyometric in the next week. The exercise, such as bench press, legs press, Squat, Dumbbell shoulder press running jump and depth jumps, tuck jumps. Other exercise that I my athlete do is the agility, such a super shutter, weave in weave and shuttle with pass. #1 super shuttle: first starting underneath the basketball with the back of the court. Then shuttle backwards with hands in a defensive ready position to point A. later sprint backwards from A to B focusing in minimizing the time to change direction. 4-side step facing the court from B to star position and keep your hands in defensive position. Jump to touch the net or backboard. After that repeat the back shuttle from star to C. later sprint forwards from C to D, side step with back to court to star position. Them jump to touch the net or backboard. That will between 8 -10 repetitions, and 60-90 seconds rest. Weave in waive: first place 4 marks out in a straight line approximately 3 yard apart. Later in between each set of marks place another mark only 3 yards to the left. Sprint to marker A and then side step/shuttle to make B leading with the left leg. After that side shuttle to mark C this time leading with the right leg. Repeat to the finish. That will be 8-10 repetitions from 60-90 second rest. Shuttle with passes: first start on the base line facing court to the left hand side of the basket. Later sprint to point A and receive a pass from another player or the coach mark. After that immediately pass the ball back to point B. later at point, jump to touch the net or backboards. On landing, turn and sprint to point C. receive a pass and return it. Later turn and sprint to point D. jump again to touch the rim or backboard. Turn and sprint to point D. receive a pass but this time keeps the ball. Later turn the ball, dribble or drive towards the finish. That will be from 6-8 repetitions 60-90 second rest. Note that just one of the agility drills will be perform per week. For the reason that the athlete is during in season. Those agility exercises will help my athlete to improve the chest pass also the way he moves with the ball. More over my athlete will be able to moves faster to make him a better point guard.

The post-season is my Athlete will rest body for the next two week to prevent injuries. After that he will be star doing some moderate aerobic exercises, such as running, bicycle and swimming. The duration wills 60-90 minutes per day, only twice a week for the next fourth weeks. As the pre-season get close will star to do resisting training. The durations will star increase slowly with not that many repetition and just tree day a week; them I will gradually increaser the number of repetition and days per week. When in season get close the, I will star do heavy load of dynamic program; such as plyometric and resisting training.

The second stage of the program is the pre-season; it will be in resisting training. This part will take 8 weeks, and will we working the upper body and the lower body. This work out it will be 4 days a week, between 60-90 minutes per day. This program will consisted in help my athlete to improved his muscular strength, muscular endurance and has better muscular hypertrophy. Also this program will dynamic because I will focus my athlete to do plyometric and agility exercises to help to have better agility with the ball. I desired to this dynamic program, for the reason that the result from the previous test came out good, but he need to a lot of improvement to be a better point guard.in my opinion if have better muscle strength, endurance and agility; he will able to performs a much high level to become a better competitor. I also will encourage my athlete to do a lot plyometric and leg exercise to help his vertical jump. Today basketball, the point guard has to do more that direct the game. He has to be able to rebound and shooting the ball to became successful player.

The reasons that choose these exercises are because they will help my athlete to have better strength and endurance. To have stronger perform during the season. Also hypertrophy will play important role in today basketball game. Today basketball games are more physical that require stronger players specialty the point guard that will face any type of players. For the reason he is all around the court to direct the game. The upper body exercise such as bench press, incline dumbbell, decline barbell press, Dumbbell shoulder press, and Dumbbell front should raise, Biceps curls, Pull-ups. Those exercise will make my athlete notable improved with his chest pass and jump shop. The lower body exercise such as, plyometric: Depth jump, Knee tucks, Lunge jumps, and Box jumps, will help notable improved in my athlete vertical jump and jump shop. Other exercise that I use were squat and legs press that will her develop a better strength and endurance legs, that contribute him to be able to rebound because rebound is, also very important for a point guard. This program will help my athlete to become a better player in the future.

First week: the Goal is muscular strength

Monday: chest and triceps

Exercise	Sets	Reps	Primary Muscles	Comments
Bench press	1-3	70-80% 6-12 R	Pectoralis, major, well supporting chest and shoulder muscle such anterior deltoy,serratus anterior coracobracialis,scapulae	Multijoint movement exercise such as shoulder flexion and elbow extention
Incline dumbbell press	1-3	70-80% 6-12 R	Pectoral, triceps and anterior deltoids	Multijoint movement exercise
Decline barbell press	1-3	70-80% 6-12 R	Pectoralis major,triceps,and deltoid	Multijoint movement execise
Triceps pushdows	1-3	70-80% 6-12	Triceps Brachili, Anconeus	Single joint exercise

Tuesday: legs

Exercise	Sets	Reps	Primary Muscles	Comments
Squats	1-3	70-80% 6-12 R	Vastus lateralis,vastus medialis, vastus intermidius and rectus femoris,also the hamstrings	Multijoint movement such knee flexor and hip extensor
Dumbbell lunge	1-3	70-80% 6-12 R	The quadriceps, such as rectus femoris, vastus lateralis, vastus intermedious, vastus medialis	Multijoint movement exercise
Depth jump	1-3	70-80% 6-12 R	The quadriceps, also abductor, adductors,calves, glutes and hamstrings	Multijoint movements exercise
Lateral Bound	1-3	70-80%	Adductors	Multijoint movement exercise

Wednesday is rest day.

Thursday: back/ shoulder / biceps

Exercise	Sets	Reps	Primary Muscles	Comments
Dumbbell shoulder press	1-3	70-80% 6-12 R	Anterior deltoid, lateral deltoidand posterior deltoid	Multijoint movement exercise
Dumbbell front should raise	1-3	70-80% 6-12 R	Shoulder	Single joint movement exercise
Cable seated row	1-3	70-80% 6-12 R	Trapezius muscle,latissmus dorsi the erector spinae rear deltoids, biceps branchilallis	Multijoint movmente exercise
Biceps curls	1-3	70-80% 6-12R	Baceps brachili,brachialis,brachioradialis and stabilizers	Single joint movement exercise
Pull-ups	1-3	70-80% 6-12 R	Rhomboid,pectoralis,major and minor,deltoids, infraspinatus, latissimus dorsi,teres major, subcapularis and biceps.	Multijoint movement exercise

Friday: legs

Exercise	Sets	Reps	Primary Muscles	Comments
Knee tucks	1-3	70-80% 6-12 R	Quadriceps, hamstrings, glutes, rectus abdominis,obliques, adductors	Multijoint movement exercises
Lunge jumps	1-3	70-80% 6-12 R	Cafl,soleus hamstrings biceps femoris, semimembranosus, semitendinosus, gluteus Maximus	Mulijoints movement exercise
Box jumps	1-3	70-80% 6-12 R	Glutes, quadriceps, hamstrings and hip flexor	Multijoint movement exercise
Leg press	1-3	70-80% 6-12R	Quadriceps, soleus and gastrocnemius, gluteus maximus, hamstrings, hip adductor	Multijoint exercise

Saturday and Sunday will be a rest day

Second week: will focus in muscular endurance

Monday: back/shoulder/biceps

Exercise	Sets	Reps	Primary Muscles	Comments

Dumbbell shoulder press	1-3	50-70% 10-12 R	Anterior deltoid, lateral deltoidand posterior deltoid	Multijoint movement exercise
Dumbbell front should raise	1-3	50-70% 10-12 R	Shoulder	Single joint movement exercise
Cable seated row	1-3	50-70%% 10-12 R	Trapezius muscle,latissmus dorsi the erector spinae rear deltoids, biceps branchilallis	Multijoint movmente exercise
Biceps curls	1-3	50-70$% 10-12R	Baceps brachili,brachialis,brachioradialis and stabilizers	Single joint movement exercise
Pull-ups	1-3	50-70% 10-12 R	Rhomboid,pectoralis,major and minor,deltoids, infraspinatus, latissimus dorsi,teres major, subcapularis and biceps.	Multijoint movement exercise

Tuesday: Legs

Exercise	Sets	Reps	Primary Muscles	Comments
Squats	1-3	50-70% 10-12 R	Vastus lateralis,vastus medialis, vastus intermidius and rectus femoris,also the hamstrings	Multijoint movement such knee flexor and hip extensor
Dumbbell lunge	1-3	50-70% 10-12 R	The quadriceps, such as rectus femoris, vastus lateralis, vastus intermedious, vastus medialis	Multijoint movement exercise
Depth jump	1-3	50-70% 10-12 R	The quadriceps, also abductor, adductors,calves, glutes and hamstrings	Multijoint movements exercise
Lateral Bound	1-3	50-70% 10-12 R	Adductors	Multijoint movement exercise

Wednesday will be a rest day

Thursday: Legs

Exercise	Sets	Reps	Primary Muscles	Comments
Knee tucks	1-3	50-70% 10-12 R	Quadriceps, hamstrings, glutes, rectus abdominis,obliques, adductors	Multijoint movement exercises
Lunge jumps	1-3	50-70% 10-12 R	Cafl,soleus hamstrings biceps femoris, semimembranosus, semitendinosus, gluteus Maximus	Mulijoints movement exercise
Box jumps	1-3	50-70% 10-12 R	Glutes, quadriceps, hamstrings and hip flexor	Multijoint movement exercise
Leg press	1-3	50-12% 10-12R	Quadriceps, soleus and gastrocnemius, gluteus maximus, hamstrings, hip adductor	Multijoint exercise

Friday: chest/ triceps

Saturday and Sunday will rest day

Exercise	Sets	Reps	Primary Muscles	Comments
Bench press	1-3	50-70% 10-12 R	Pectoralis, major, well supporting chest and shoulder muscle such anterior deltoy,serratus anterior coracobracialis,scapulae	Multijoint movement exercise such as shoulder flexion and elbow extention
Incline dumbbell press	1-3	50-70% 10-12 R	Pectoral, triceps and anterior deltoids	Multijoint movement exercise
Decline barbell press	1-3	50-70% 10-12 R	Pectoralis major,triceps,and deltoid	Multijoint movement execise
Triceps pushdows	1-3	50-70% 10-12	Triceps Brachili, Anconeus	Single joint exercise

Third week: will focus in muscular hypertrophy

Monday: Legs

Exercise	Sets	Reps	Primary Muscle	Comments
Squats	1-3	70-80% 8-10 R	Vastus lateralis,vastus medialis, vastus intermidius and rectus femoris,also the hamstrings	Multijoint movement such knee flexor and hip extensor
Dumbbell lunge	1-3	70-80% 8-10 R	The quadriceps, such as rectus femoris, vastus lateralis, vastus intermedious, vastus medialis	Multijoint movement exercise
Depth jump	1-3	70-80% 8-10 R	The quadriceps, also abductor, adductors,calves, glutes and hamstrings	Multijoint movements exercise
Lateral Bound	1-3	70-80% 8-10 R	Adductors	Multijoint movement exercise

Tuesday: chest /triceps

Exercise	Sets	Reps	Primary Muscles	Comments
Bench press	1-3	70-80% 8-10 R	Pectoralis, major, well supporting chest and shoulder muscle such anterior deltoy,serratus anterior coracobracialis,scapulae	Multijoint movement exercise such as shoulder flexion and elbow extention
Incline dumbbell press	1-3	70-80% 8-10 R	Pectoral, triceps and anterior deltoids	Multijoint movement exercise
Decline barbell press	1-3	70-80% 8-10 R	Pectoralis major,triceps,and deltoid	Multijoint movement execise
Triceps pushdows	1-3	70-80% 10-10 R	Triceps Brachili, Anconeus	Single joint exercise

Wednesday: will rest day

Thursday: back/shoulder/biceps

Exercise	Sets	Reps	Primary Muscles	Comments
Dumbbell shoulder press	1-3	70-80% 8-10 R	Anterior deltoid, lateral deltoidand posterior deltoid	Multijoint movement exercise
Dumbbell front should raise	1-3	70-80% 8-10 R	Shoulder	Single joint movement exercise
Cable seated row	1-3	70-80% 8-10 R	Trapezius muscle,latissmus dorsi the erector spinae rear deltoids, biceps branchilallis	Multijoint movmente exercise
Biceps curls	1-3	8-10% 8-10R	Baceps brachili,brachialis,brachioradialis and stabilizers	Single joint movement exercise
Pull-ups	1-3	70-80% 8-10 R	Rhomboid,pectoralis,major and minor,deltoids, infraspinatus, latissimus dorsi,teres major, subcapularis and biceps.	Multijoint movement exercise

Friday: legs

Exercise	Sets	Reps	Primary Muscles	Comments
Knee tucks	1-3	70-80% 8-10 R	Quadriceps, hamstrings, glutes, rectus abdominis,obliques, adductors	Multijoint movement exercises
Lunge jumps	1-3	70-80% 8-10 R	Cafl,soleus hamstrings biceps femoris, semimembranosus, semitendinosus, gluteus Maximus	Mulijoints movement exercise
Box jumps	1-3	70-80% 8-10 R	Glutes, quadriceps, hamstrings and hip flexor	Multijoint movement exercise
Leg press	1-3	70-80% 8-10 R	Quadriceps, soleus and gastrocnemius, gluteus maximus, hamstrings, hip adductor	Multijoint exercise

Forth week: the focus will be muscular strength

Monday: chest, triceps

Exercise	Sets	Reps	Primary Muscles	Comments
Bench press	1-3	70-80% 8-12 R	Pectoralis, major, well supporting chest and shoulder muscle such anterior deltoy,serratus anterior coracobracialis,scapulae	Multijoint movement exercise such as shoulder flexion and elbow extention
Incline dumbbell press	1-3	70-80% 8-12 R	Pectoral, triceps and anterior deltoids	Multijoint movement exercise
Decline barbell press	1-3	70-80% 8-12 R	Pectoralis major,triceps,and deltoid	Multijoint movement execise
Triceps pushdows	1-3	70-80% 8-12	Triceps Brachili, Anconeus	Single joint exercise
Exercise	Sets	Reps	Primary Muscles	Comments
Squats	1-3	70-80% 8-12 R	Vastus lateralis,vastus medialis, vastus intermidius and rectus femoris,also the hamstrings	Multijoint movement such knee flexor and hip extensor
Dumbbell lunge	1-3	70-80% 8-12 R	The quadriceps, such as rectus femoris, vastus lateralis, vastus intermedious, vastus medialis	Multijoint movement exercise
Depth jump	1-3	70-80% 8-12 R	The quadriceps, also abductor, adductors,calves, glutes and hamstrings	Multijoint movements exercise
Lateral Bound	1-3	70-80% 8-12 R	Adductors	Multijoint movement exercise

Wednesday will be a rest day

Thursday: back/shoulder/biceps

Exercise	Sets	Reps	Primary Muscles	Comments
Dumbbell shoulder press	1-3	70-80% 8-12 R	Anterior deltoid, lateral deltoidand posterior deltoid	Multijoint movement exercise
Dumbbell front should raise	1-3	70-80% 8-12 R	Shoulder	Single joint movement exercise
Cable seated row	1-3	70-80% 8-12 R	Trapezius muscle,latissmus dorsi the erector spinae rear deltoids, biceps branchilallis	Multijoint movmente exercise
Biceps curls	1-3	70-80% 8-12R	Baceps brachili,brachialis,brachioradialis and stabilizers	Single joint movement exercise
Pull-ups	1-3	70-80% 8-12 R	Rhomboid,pectoralis,major and minor,deltoids, infraspinatus, latissimus dorsi,teres major, subcapularis and biceps.	Multijoint movement exercise

Friday: Legs

Exercise	Sets	Reps	Primary Muscles	Comments
Knee tucks	1-3	70-80% 8-1012R	Quadriceps, hamstrings, glutes, rectus abdominis,obliques, adductors	Multijoint movement exercises
Lunge jumps	1-3	70-80% 8-12R	Cafl,soleus hamstrings biceps femoris, semimembranosus, semitendinosus, gluteus Maximus	Mulijoints movement exercise
Box jumps	1-3	70-80% 8-12 R	Glutes, quadriceps, hamstrings and hip flexor	Multijoint movement exercise
Leg press	1-3	70-80% 8-12 R	Quadriceps, soleus and gastrocnemius, gluteus maximus, hamstrings, hip adductor	Multijoint exercise

Saturday and Sunday will rest days

Fifth Week: will focus in muscular endurance

Monday: chest/triceps

Exercise	Sets	Reps	Primary Muscles	Comments
Bench press	1-3	50-70% 10-15 R	Pectoralis, major, well supporting chest and shoulder muscle such anterior deltoy,serratus anterior coracobracialis,scapulae	Multijoint movement exercise such as shoulder flexion and elbow extention
Incline dumbbell press	1-3	50-70% 10-15 R	Pectoral, triceps and anterior deltoids	Multijoint movement exercise
Decline barbell press	1-3	50-70 10-15R	Pectoralis major,triceps,and deltoid	Multijoint movement execise
Triceps pushdows	1-3	50-70% 10-15 R	Triceps Brachili, Anconeus	Single joint exercise

Tuesday: Legs

Exercise	Sets	Reps	Primary Muscles	Comments
Knee tucks	1-3	50-70% 10-15 R	Quadriceps, hamstrings, glutes, rectus abdominis,obliques, adductors	Multijoint movement exercises
Lunge jumps	1-3	50-70% 10-15 R	Cafl,soleus hamstrings biceps femoris, semimembranosus, semitendinosus, gluteus Maximus	Mulijoints movement exercise
Box jumps	1-3	50-70% 10-15 R	Glutes, quadriceps, hamstrings and hip flexor	Multijoint movement exercise
Leg press	1-3	50-70% 10-15 R	Quadriceps, soleus and gastrocnemius, gluteus maximus, hamstrings, hip adductor	Multijoint exercise

Wednesday will be the rest day

Thursday: back/shoulder/biceps

Exercise	Sets	Reps	Primary Muscles	Comments
Dumbbell shoulder press	1-3	50-70% 10-15 R	Anterior deltoid, lateral deltoidand posterior deltoid	Multijoint movement exercise
Dumbbell front should raise	1-3	50-70% 10-15 R	Shoulder	Single joint movement exercise
Cable seated row	1-3	50-70% 10-15 R	Trapezius muscle,latissmus dorsi the erector spinae rear deltoids, biceps branchilallis	Multijoint movmente exercise
Biceps curls	1-3	50-70% 10-15R	Baceps brachili,brachialis,brachioradialis and stabilizers	Single joint movement exercise
Pull-ups	1-3	50-60% 10-15 R	Rhomboid,pectoralis,major and minor,deltoids, infraspinatus, latissimus dorsi,teres major, subcapularis and biceps.	Multijoint movement exercise

Friday: Legs

Exercise	Sets	Reps	Primary Muscles	Comments
Squats	1-3	50-70% 10-15 R	Vastus lateralis,vastus medialis, vastus intermidius and rectus femoris,also the hamstrings	Multijoint movement such knee flexor and hip extensor
Dumbbell lunge	1-3	50-70% 10-15 R	The quadriceps, such as rectus femoris, vastus lateralis, vastus intermedious, vastus medialis	Multijoint movement exercise
Depth jump	1-3	50-70% 10-15 R	The quadriceps, also abductor, adductors,calves, glutes and hamstrings	Multijoint movements exercise
Lateral Bound	1-3	50-70% 10-15 R	Adductors	Multijoint movement exercise

Six Week: this week will be focus in hypertrophy

Monday: back/shoulder/biceps

Exercise	Sets	Reps	Primary Muscles	Comments
Dumbbell shoulder press	1-3	70-85% 8-12 R	Anterior deltoid, lateral deltoidand posterior deltoid	Multijoint movement exercise
Dumbbell front should raise	1-3	70-85% 8-12 R	Shoulder	Single joint movement exercise
Cable seated row	1-3	70-85% 8-12 R	Trapezius muscle,latissmus dorsi the erector spinae rear deltoids, biceps branchilallis	Multijoint movmente exercise
Biceps curls	1-3	70-85% 8-12R	Baceps brachili,brachialis,brachioradialis and stabilizers	Single joint movement exercise
Pull-ups	1-3	70-85% 8-12 R	Rhomboid,pectoralis,major and minor,deltoids, infraspinatus, latissimus dorsi,teres major, subcapularis and biceps.	Multijoint movement exercise

Tuesday: Legs

Exercise	Sets	Reps	Primary Muscles	Comments
Squats	1-3	70-85% 8-12 R	Vastus lateralis,vastus medialis, vastus intermidius and rectus femoris,also the hamstrings	Multijoint movement such knee flexor and hip extensor
Dumbbell lunge	1-3	70-85% 8-12 R	The quadriceps, such as rectus femoris, vastus lateralis, vastus intermedious, vastus medialis	Multijoint movement exercise
Depth jump	1-3	70-85% 8-12 R	The quadriceps, also abductor, adductors,calves, glutes and hamstrings	Multijoint movements exercise
Lateral Bound	1-3	70-85% 8-12 R	Adductors	Multijoint movement exercise

Wednesday will be the rest day

Thursday: chest/triceps

Exercise	Sets	Reps	Primary Muscles	Comments
Bench press	1-3	70-85% 8-12 R	Pectoralis, major, well supporting chest and shoulder muscle such anterior deltoy,serratus anterior coracobracialis,scapulae	Multijoint movement exercise such as shoulder flexion and elbow extention
Incline dumbbell press	1-3	70-85% 8-12 R	Pectoral, triceps and anterior deltoids	Multijoint movement exercise
Decline barbell press	1-3	70-85% 8-12R	Pectoralis major,triceps,and deltoid	Multijoint movement execise
Triceps pushdowns	1-3	70-85% 8-12 R	Triceps Brachili, Anconeus	Single joint exercise

Friday: Legs

Exercise	Sets	Reps	Primary Muscles	Comments
Knee tucks	1-3	70-85% 8-12 R	Quadriceps, hamstrings, glutes, rectus abdominis,obliques, adductors	Multijoint movement exercises
Lunge jumps	1-3	70-85% 8-12 R	Cafl,soleus hamstrings biceps femoris, semimembranosus, semitendinosus, gluteus Maximus	Mulijoints movement exercise
Box jumps	1-3	70-85% 8-12 R	Glutes, quadriceps, hamstrings and hip flexor	Multijoint movement exercise
Leg press	1-3	70-85% 8-12 R	Quadriceps, soleus and gastrocnemius, gluteus maximus, hamstrings, hip adductor	Multijoint exercise

Saturday and Sunday will the rest day; also the last two-week will focus only in strength and endurance

Seven week: strength

Monday: chest/triceps

Exercise	Sets	Reps	Primary Muscles	Comments
Bench press	1-3	70-65% 11-15 R	Pectoralis, major, well supporting chest and shoulder muscle such anterior deltoy,serratus anterior coracobracialis,scapulae	Multijoint movement exercise such as shoulder flexion and elbow extention
Incline dumbbell press	1-3	70-65% 11-15 R	Pectoral, triceps and anterior deltoids	Multijoint movement exercise
Decline barbell press	1-3	70-65% 11-15R	Pectoralis major,triceps,and deltoid	Multijoint movement execise
Triceps pushdows	1-3	70-65% 11-15 R	Triceps Brachili, Anconeus	Single joint exercise

Tuesday: Legs

Exercise	Sets	Reps	Primary Muscles	Comments
Knee tucks	1-3	70-65% 11-15 R	Quadriceps, hamstrings, glutes, rectus abdominis,obliques, adductors	Multijoint movement exercises
Lunge jumps	1-3	70-65% 11-15 R	Cafl,soleus hamstrings biceps femoris, semimembranosus, semitendinosus, gluteus Maximus	Mulijoints movement exercise
Box jumps	1-3	70-65% 11-15 R	Glutes, quadriceps, hamstrings and hip flexor	Multijoint movement exercise
Leg press	1-3	70-65% 11-15 R	Quadriceps, soleus and gastrocnemius, gluteus maximus, hamstrings, hip adductor	Multijoint exercise

Wednesday will the rest day

Thursday: back/shoulder/biceps

Exercise	Sets	Reps	Primary Muscles	Comments
Dumbbell shoulder press	1-3	70-65% 11-15 R	Anterior deltoid, lateral deltoidand posterior deltoid	Multijoint movement exercise
Dumbbell front should raise	1-3	70-65% 11-15 R	Shoulder	Single joint movement exercise
Cable seated row	1-3	70-65% 11-15 R	Trapezius muscle,latissmus dorsi the erector spinae rear deltoids, biceps branchilallis	Multijoint movmente exercise
Biceps curls	1-3	70-65% 11-15R	Baceps brachili,brachialis,brachioradialis and stabilizers	Single joint movement exercise
Pull-ups	1-3	70-65% 11-15 R	Rhomboid,pectoralis,major and minor,deltoids, infraspinatus, latissimus dorsi,teres major, subcapularis and biceps.	Multijoint movement exercise

Friday: legs

Exercise	Sets	Reps	Primary Muscles	Comments
Squats	1-3	70-65% 11-15 R	Vastus lateralis,vastus medialis, vastus intermidius and rectus femoris,also the hamstrings	Multijoint movement such knee flexor and hip extensor
Dumbbell lunge	1-3	70-65% 11-15 R	The quadriceps, such as rectus femoris, vastus lateralis, vastus intermedious, vastus medialis	Multijoint movement exercise
Depth jump	1-3	70-65% 11-15 R	The quadriceps, also abductor, adductors,calves, glutes and hamstrings	Multijoint movements exercise
Lateral Bound	1-3	70-65% 11-15 R	Adductors	Multijoint movement exercise

Saturday and Sunday will be the rest day

Eight Week: endurance

Monday: chest/triceps

Exercise	Sets	Reps	Primary Muscles	Comments
Bench press	1-3	70-80% 10-12 R	Pectoralis, major, well supporting chest and shoulder muscle such anterior deltoy,serratus anterior coracobracialis,scapulae	Multijoint movement exercise such as shoulder flexion and elbow extention
Incline dumbbell press	1-3	70-80% 10-12 R	Pectoral, triceps and anterior deltoids	Multijoint movement exercise
Decline barbell press	1-3	70-80% 10-12R	Pectoralis major,triceps,and deltoid	Multijoint movement execise
Triceps pushdows	1-3	70-80% 10-12 R	Triceps Brachili, Anconeus	Single joint exercise

Tuesday: Legs

Exercise	Sets	Reps	Primary Muscles	Comments
Squats	1-3	70-80% 10-12 R	Vastus lateralis,vastus medialis, vastus intermidius and rectus femoris,also the hamstrings	Multijoint movement such knee flexor and hip extensor
Dumbbell lunge	1-3	70-80% 10-12 R	The quadriceps, such as rectus femoris, vastus lateralis, vastus intermedious, vastus medialis	Multijoint movement exercise
Depth jump	1-3	70-80% 10-12 R	The quadriceps, also abductor, adductors,calves, glutes and hamstrings	Multijoint movements exercise
Lateral Bound	1-3	70-80% 10-12 R	Adductors	Multijoint movement exercise

Wednesday will the rest day

Thursday: back/shoulder/biceps

Exercise	Sets	Reps	Primary Muscles	Comments
Dumbbell shoulder press	1-3	70-80% 10-12 R	Anterior deltoid, lateral deltoidand posterior deltoid	Multijoint movement exercise
Dumbbell front should raise	1-3	70-80% 10-12 R	Shoulder	Single joint movement exercise
Cable seated row	1-3	70-80% 10-12 R	Trapezius muscle,latissmus dorsi the erector spinae rear deltoids, biceps branchilallis	Multijoint movmente exercise
Biceps curls	1-3	70-80% 10-12R	Baceps brachili,brachialis,brachioradialis and stabilizers	Single joint movement exercise
Pull-ups	1-3	70-65% 10-12 R	Rhomboid,pectoralis,major and minor,deltoids, infraspinatus, latissimus dorsi,teres major, subcapularis and biceps.	Multijoint movement exercise

Friday: Legs

Exercise	Sets	Reps	Primary Muscles	Comments
Knee tucks	1-3	70-80% 10-12 R	Quadriceps, hamstrings, glutes, rectus abdominis,obliques, adductors	Multijoint movement exercises
Lunge jumps	1-3	70-80% 10-12 R	Cafl,soleus hamstrings biceps femoris, semimembranosus, semitendinosus, gluteus Maximus	Mulijoints movement exercise
Box jumps	1-3	70-80% 10-12 R	Glutes, quadriceps, hamstrings and hip flexor	Multijoint movement exercise
Leg press	1-3	70-80% 10-12R	Quadriceps, soleus and gastrocnemius, gluteus maximus, hamstrings, hip adductor	Multijoint exercise

Saturday and Sunday will be rest day

Referents: