Building an off-season resistance training program for a basketball player.

     Apart of the studying method that I am incorporating into studying for the CSCS practical portion is to build programs for imaginary athletes using principles that are within the text of Essentials of Strength and Conditioning 4th Edition. The doctrine behind the workout is within various chapters of the book. In this scenario we are going to look at a Female D-1 Basketball player. Before testing our athlete, we tested their 1RM bench, 1RM Squat, 1RM clean and the 505 drill. Bench, Squat and Clean establish a baseline for strength and power. Her statistics are 112 Bench, 135 Squat and 112 clean. According to the text these numbers correlate to a baseline of 60%-meaning that she is hitting the bottom threshold in terms of test results.

    For the off-season the goal is to build a hypertrophic style workout. Since this is the off season, we are going to build a plan that incorporates between 4-6 times a week in the gym with 3-6 sets of 8-12 rep range with 8 reps being 80% of 1RM and 12 reps is 67%. A rest period of 30 seconds to 90 seconds. For this example, we are going to lift 4 days a week with 4 sets of 8 reps of 80% 1RM. The breakdown will be chest & back, legs, and shoulders and arms. 

Day 1

Exercise	Sets	Reps	Load	Rest
Bench	4	8	80%	90 Seconds
Bent over row	4	8	80%	90 Seconds
Incline Bench	3	10	75%	60 Seconds
Cable Row	3	10	75%	60 Seconds
Abdominal crunch	3	10	N/A	60 Seconds