Women's Basketball 2005 Summer Conditioning Program

Penn Women's Basketball Summer Conditioning Program 2005
15-Week Program
PRE SEASON GOAL: CHAMPIONSHIP SPRINT (CS) = 20 Lines in 20 Minutes each under 40 sec

AGILITIES
CIRCUITS
PLYO'S
CONDITIONING APPENDIX

Day 1 Week of May 30, 2005 Week of June 6, 2005 Week of June 13, 2005
Location Court/Track/Field Track/Field Court/Field
Warm-up Dynamic/Stretch Dynamic/Stretch Dynamic/Stretch
Agilities A Series Plyo's Odd Circuit A
Conditioning 4 Corners 10 min 4 Corners 8 Laps Jump Rope 15 + min
Details Sprint the longs-jog the shorts Sprint the longs-jog the shorts/curves Constantly change rhythm and jump
Core Routine Abs after each lap 25 reps Abs after each lap 25 reps Upper
Day 2
Location Track/Field Court/Field Track/Field
Warm-Up Dynamic/Stretch Dynamic/Stretch Dynamic/Stretch
Agilities B Series A Series B Series
Conditioning 3x 300yd shuttles 17's (Sidelines) 2 sets Diagonals 15min
Details G's under 65sec-P's under 1:10-rest 2:30 G's under 1:03, P's under 1:08-rest 1:30 Sprint the diagonals, jog the width
Core Routine Workout 1 Workout 3 Workout 1
Day 3
Location Court/Track/Field Track/Field Track/Field
Warm-up Dynamic /Stretch Dynamic/Stretch Dynamic/Stretch
Agilities C Series Plyo's Even Circuit B
Conditioning Fartlek Run 15 min 10x 100's 12x 100's
Details Jog-Run-Sprint in 15 sec intervals Sprint down in :20 walk back in :40 Sprint down in :20 walk back in :40
Core Routine Workout 2 Workout 4 Lower
Day 1 Week of June 20, 2005 Week of June 27, 2005 Week of July 4, 2005
Location Track/Field Track/Field OFF
Warm-up Dynamic/Stretch Dynamic/Stretch OFF
Agilities C Series A Series OFF
Conditioning 4 Corners 12 min w/5 pushups at opp corners Fartlek Run 15 min OFF
Details Sprint the longs, jog the shorts Jog-Run-Sprint in 15sec intervals OFF
Core Routine 50 Reps of your choice Workout 3 OFF
Day 2
Location Track/Field Court OFF
Warm-Up Dynamic/Stretch Dynamic/Stretch OFF
Agilities Plyo's Even B Series OFF
Conditioning 3x 300 yd shuttles 17's (Sidelines) 3 sets OFF
Details G's under 65sec-P's under 1:10-rest 2:30 G's under 1:03, P's under 1:08-rest 1:30 OFF
Core Routine Obliques Planks 2 sets 1 min each OFF
Day 3
OFF
Location Court/Field Track/Field OFF
Warm-up Dynamic/Stretch Dynamic/Stretch OFF
Agilities C Series Plyo's Odd OFF
Conditioning CS: 10 Lines in 10 min 12x 100's OFF
Details Each sprint under 40sec rest 20sec Sprint down in :20 walk back in :40 OFF
Core Routine Workout 2 Low Back OFF
Day 1 Week of July 11, 2005 Week of July 18, 2005 Week of July 25, 2005
Location Track/Field Track/Field Track
Warm-up Dynamic/Stretch Dynamic/Stretch Dynamic/Stretch
Agilities Circuit B Circuit A Circuit B
Conditioning Diagonals 15 min Jump Rope 15+ min Track Work
Details Sprint the diagonals, jog the width Constantly change rhythm and jump 2x400's under 1:30 rest 1:30
4x200's under :43 rest :45
6x 100's under :18 rest :25
8x 50's As hard as you can!
Core Routine Lower Obliques Upper
Day 2
Location Track Court Court/Field
Warm-Up Dynamic/Stretch Dynamic/Stretch Dynamic/Stretch
Agilities Plyo's Even Quick Feet Program B Series
Conditioning 2 Mile Run Defensive Slide Workout 5 sets CS: 12 Lines in 12 min each under 40 sec
Details 17min run (8:30 mile) STAY LOW-HANDS ACTIVE! Each sprint under 40sec rest 20sec
Core Routine Side Planks 1 min each side Workout 1 & Planks 3 sets 1 min 75 Reps of your choice
Day 3
Location Track/Field Track/Field Track/Field
Warm-up Dynamic/Stretch Dynamic/Stretch Dynamic/Stretch
Agilities C Series A Series Plyo's Odd
Conditioning 4x 300yd shuttles Gauntlet Run 17's (Sidelines) 4 sets
Details G's under 65sec-P's under 1:10-rest 2:30 See Program G's under 1:03, P's under 1:08-rest 1:30
Core Routine Workout 4 Workout 2 Workout 3
Day 1 Week of August 1, 2005 Week of August 8, 2005 Week of August 15, 2005
Location Track/Field Track/Field Your Choice
Warm-up Dynamic/Stretch Dynamic/Stretch Your Choice
Agilities C Series A Series Your Choice
Conditioning 3 Mile Run 4x 300 yd shuttles Your Choice
Details 25:30 min run 8:30 mile G's under 65sec-P's under 1:10-rest 2:30 Your Choice
Core Routine Low Back Workout 1 Your Choice
Day 2
Location Track/Field Court Your Choice
Warm-Up Dynamic/Stretch Dynamic/Stretch Your Choice
Agilities Circuit A B Series Your Choice
Conditioning Diagonals 15 min CS: 15 Lines in 15 min Your Choice
Details Sprint the diagonals, jog the width Each sprint under 40sec rest 20sec Your Choice
Core Routine 75 Reps of your choice Workout 2 Your Choice
Day 3
Location Court Court Your Choice
Warm-up Dynamic/Stretch Dynamic/Stretch Your Choice
Agilities Plyo's Even C Series Your Choice
Conditioning Close Out Drill 3 sets Defensive Slide Workout 5 + sets Your Choice
Details See Program STAY LOW - HAND ACTIVE! Your Choice
Core Routine Lower & Side Planks 2 sets each 1 min Workout 3 Your Choice
Day 1 Week of August 22, 2005 Week of August 29, 2005 Week of September 5, 2005
Location Track/Field Track Welcome Back!
Warm-up Dynamic/Stretch Dynamic/Stretch Welcome Back!
Agilities Circuit A B Series Welcome Back!
Conditioning 4 Corners 15 min Bike or Run for 30 min Welcome Back!
Details Sprint the longs, jog the shorts Push Yourself! Welcome Back!
Core Routine Obliques Upper Welcome Back!
Day 2
Location Track/Field Court Welcome Back!
Warm-Up Dynamic/Stretch Dynamic/Stretch Welcome Back!
Agilities Quick Feet Program Quick Feet Program Welcome Back!
Conditioning 15x 100's 17's (Sidelines) 4 sets Welcome Back!
Details Sprint down in :20 walk back in :40 G's under 1:03, P's under 1:08-rest 1:30 Welcome Back!
Core Routine 100 Reps of your choice Workout 2 Welcome Back!
Day 3
Location Court Track/Field Welcome Back!
Warm-up Dynamic/Stretch Dynamic/Stretch Welcome Back!
Agilities A Series C Series Welcome Back!
Conditioning CS: 20 lines in 20 min GET IT DONE!!! Gauntlet Run Welcome Back!
Details Each sprint under 40sec rest 20sec See Program Welcome Back!
Core Routine Workout 1 Low Back Welcome Back!