# Elite Basketball Athlete Training Plan
## Daily Schedule (Monday-Saturday):
- 5:00 AM - Wake up
- 5:15 AM - Morning stretching routine
- 5:30 AM - HIIT run
- 6:30 AM - Breakfast
- 7:30 AM - Strength training
- 9:00 AM - Post-workout meal
- 10:00 AM - Basketball skills training
- 12:00 PM - Lunch
- 1:00 PM - Study basketball / Rest
- 3:00 PM - Plyometrics or Yoga
- 4:30 PM - Snack
- 5:00 PM - Team training (if scheduled) or additional skills work
- 7:00 PM - Dinner
- 8:00 PM - Evening stretching / Recovery
- 9:00 PM - Bedtime
## Workout Details:
### Morning HIIT Run (30 minutes):
- 5 min warm-up jog
- 20 min alternating 30 sec sprint / 30 sec jog
- 5 min cool-down jog
### Strength Training (4-day split):
1. **Monday: Chest and Triceps**
- Bench Press: 4x8-10
- Incline Dumbbell Press: 3x10-12
- Chest Flyes: 3x12-15
- Tricep Pushdowns: 3x12-15
- Overhead Tricep Extensions: 3x10-12
2. **Tuesday: Back and Biceps**
- Pull-ups: 4x8-10
- Bent-over Rows: 3x10-12
- Lat Pulldowns: 3x12-15
- Hammer Curls: 3x10-12
- Preacher Curls: 3x12-15
3. **Thursday: Legs**
- Squats: 4x8-10
- Leg Press: 3x10-12
- Romanian Deadlifts: 3x10-12
- Leg Extensions: 3x12-15
- Calf Raises: 4x15-20
4. **Friday: Shoulders and Abs**
- Military Press: 4x8-10
- Lateral Raises: 3x12-15
- Front Raises: 3x12-15
- Planks: 3x60 seconds
- Russian Twists: 3x20 each side
### Basketball Skills Training (Vary daily):
1. **Monday**: Ball handling and dribbling drills
2. **Tuesday**: Shooting practice (free throws, mid-range, 3-pointers)
3. **Wednesday**: Defensive footwork and positioning
4. **Thursday**: Passing and court vision drills
5. **Friday**: Offensive moves and finishing at the rim
6. **Saturday**: Game situation drills and scrimmages
### Plyometrics (Mon, Wed, Fri) / Yoga (Tue, Thu, Sat):
**Plyometrics:**
- Box Jumps: 4x10
- Depth Jumps: 4x8
- Lateral Bounds: 3x10 each side
- Medicine Ball Slams: 3x12
**Yoga:**
- Focus on flexibility, balance, and core strength
- 45-minute sessions following online yoga routines for athletes
## Nutrition Plan:
### General Guidelines:
- Aim for 1.6-2.2g of protein per kg of body weight
- Include complex carbohydrates for energy
- Consume healthy fats for hormone balance
- Stay hydrated (at least 3-4 liters of water daily)
### Sample Meal Plan (Vary daily):
**Monday:**
- Breakfast: Oatmeal with berries and protein powder
- Snack: Greek yogurt with almonds
- Lunch: Grilled chicken breast, quinoa, and mixed vegetables
- Post-workout: Protein shake and banana
- Dinner: Baked salmon, sweet potato, and broccoli
**Tuesday:**
- Breakfast: Whole grain toast with avocado and eggs
- Snack: Apple slices with peanut butter
- Lunch: Turkey and vegetable stir-fry with brown rice
- Post-workout: Chocolate milk and a handful of mixed nuts
- Dinner: Lean beef steak, baked potato, and asparagus
**Wednesday:**
- Breakfast: Protein pancakes with fresh fruit
- Snack: Cottage cheese with pineapple
- Lunch: Tuna salad sandwich on whole grain bread
- Post-workout: Protein bar and orange
- Dinner: Grilled chicken fajitas with whole wheat tortillas
**Thursday:**
- Breakfast: Vegetable omelet with whole grain toast
- Snack: Hummus with carrot sticks
- Lunch: Grilled tofu, quinoa, and roasted vegetables
- Post-workout: Greek yogurt with granola
- Dinner: Baked cod, brown rice, and green beans
**Friday:**
- Breakfast: Smoothie bowl (spinach, banana, protein powder, almond milk)
- Snack: Hard-boiled eggs and cherry tomatoes
- Lunch: Chicken and vegetable soup with whole grain roll
- Post-workout: Protein shake and apple
- Dinner: Turkey meatballs, whole wheat pasta, and marinara sauce
**Saturday:**
- Breakfast: Scrambled eggs with spinach and whole grain toast
- Snack: Protein smoothie (berries, protein powder, almond milk)
- Lunch: Grilled chicken Caesar salad with whole grain croutons
- Post-workout: Low-fat chocolate milk and banana
- Dinner: Grilled shrimp skewers, quinoa, and roasted vegetables
## Recovery and Stretching:
### Pre-workout Stretching (15 minutes):
- Dynamic stretches focusing on major muscle groups
- Arm circles, leg swings, hip rotations, torso twists
### Post-workout Stretching (15 minutes):
- Static stretches holding each for 20-30 seconds
- Focus on stretched muscles from the day's workouts
### Evening Recovery (20 minutes):
- Foam rolling
- Light stretching
- Meditation or visualization exercises
## Basketball Study Topics:
- Monday: Offensive strategies and plays
- Tuesday: Defensive schemes and positioning
- Wednesday: NBA game analysis
- Thursday: Basketball conditioning and injury prevention
- Friday: Mental preparation and sports psychology
- Saturday: Rules and referee signals
Remember to listen to your body and adjust the intensity as needed. Stay consistent, stay focused, and you'll see improvements in your basketball performance!
Notis
Mini tools
Open# Elite Basketball Athlete Training Plan ## Daily Schedule (Monday-Saturday): - 5:00 AM - Wake up - 5:15 AM - Morning stretching routine - 5:30 AM - HIIT run - 6:30 AM - Breakfast - 7:30 AM - Strength training - 9:00 AM - Post-workout meal - 10:00 AM - Basketball skills training - 12:00 PM - Lunch - 1:00 PM - Study basketball / Rest - 3:00 PM - Plyometrics or Yoga - 4:30 PM - Snack - 5:00 PM - Team training (if scheduled) or additional skills work - 7:00 PM - Dinner - 8:00 PM - Evening stretching / Recovery - 9:00 PM - Bedtime ## Workout Details: ### Morning HIIT Run (30 minutes): - 5 min warm-up jog - 20 min alternating 30 sec sprint / 30 sec jog - 5 min cool-down jog ### Strength Training (4-day split): 1. **Monday: Chest and Triceps** - Bench Press: 4x8-10 - Incline Dumbbell Press: 3x10-12 - Chest Flyes: 3x12-15 - Tricep Pushdowns: 3x12-15 - Overhead Tricep Extensions: 3x10-12 2. **Tuesday: Back and Biceps** - Pull-ups: 4x8-10 - Bent-over Rows: 3x10-12 - Lat Pulldowns: 3x12-15 - Hammer Curls: 3x10-12 - Preacher Curls: 3x12-15 3. **Thursday: Legs** - Squats: 4x8-10 - Leg Press: 3x10-12 - Romanian Deadlifts: 3x10-12 - Leg Extensions: 3x12-15 - Calf Raises: 4x15-20 4. **Friday: Shoulders and Abs** - Military Press: 4x8-10 - Lateral Raises: 3x12-15 - Front Raises: 3x12-15 - Planks: 3x60 seconds - Russian Twists: 3x20 each side ### Basketball Skills Training (Vary daily): 1. **Monday**: Ball handling and dribbling drills 2. **Tuesday**: Shooting practice (free throws, mid-range, 3-pointers) 3. **Wednesday**: Defensive footwork and positioning 4. **Thursday**: Passing and court vision drills 5. **Friday**: Offensive moves and finishing at the rim 6. **Saturday**: Game situation drills and scrimmages ### Plyometrics (Mon, Wed, Fri) / Yoga (Tue, Thu, Sat): **Plyometrics:** - Box Jumps: 4x10 - Depth Jumps: 4x8 - Lateral Bounds: 3x10 each side - Medicine Ball Slams: 3x12 **Yoga:** - Focus on flexibility, balance, and core strength - 45-minute sessions following online yoga routines for athletes ## Nutrition Plan: ### General Guidelines: - Aim for 1.6-2.2g of protein per kg of body weight - Include complex carbohydrates for energy - Consume healthy fats for hormone balance - Stay hydrated (at least 3-4 liters of water daily) ### Sample Meal Plan (Vary daily): **Monday:** - Breakfast: Oatmeal with berries and protein powder - Snack: Greek yogurt with almonds - Lunch: Grilled chicken breast, quinoa, and mixed vegetables - Post-workout: Protein shake and banana - Dinner: Baked salmon, sweet potato, and broccoli **Tuesday:** - Breakfast: Whole grain toast with avocado and eggs - Snack: Apple slices with peanut butter - Lunch: Turkey and vegetable stir-fry with brown rice - Post-workout: Chocolate milk and a handful of mixed nuts - Dinner: Lean beef steak, baked potato, and asparagus **Wednesday:** - Breakfast: Protein pancakes with fresh fruit - Snack: Cottage cheese with pineapple - Lunch: Tuna salad sandwich on whole grain bread - Post-workout: Protein bar and orange - Dinner: Grilled chicken fajitas with whole wheat tortillas **Thursday:** - Breakfast: Vegetable omelet with whole grain toast - Snack: Hummus with carrot sticks - Lunch: Grilled tofu, quinoa, and roasted vegetables - Post-workout: Greek yogurt with granola - Dinner: Baked cod, brown rice, and green beans **Friday:** - Breakfast: Smoothie bowl (spinach, banana, protein powder, almond milk) - Snack: Hard-boiled eggs and cherry tomatoes - Lunch: Chicken and vegetable soup with whole grain roll - Post-workout: Protein shake and apple - Dinner: Turkey meatballs, whole wheat pasta, and marinara sauce **Saturday:** - Breakfast: Scrambled eggs with spinach and whole grain toast - Snack: Protein smoothie (berries, protein powder, almond milk) - Lunch: Grilled chicken Caesar salad with whole grain croutons - Post-workout: Low-fat chocolate milk and banana - Dinner: Grilled shrimp skewers, quinoa, and roasted vegetables ## Recovery and Stretching: ### Pre-workout Stretching (15 minutes): - Dynamic stretches focusing on major muscle groups - Arm circles, leg swings, hip rotations, torso twists ### Post-workout Stretching (15 minutes): - Static stretches holding each for 20-30 seconds - Focus on stretched muscles from the day's workouts ### Evening Recovery (20 minutes): - Foam rolling - Light stretching - Meditation or visualization exercises ## Basketball Study Topics: - Monday: Offensive strategies and plays - Tuesday: Defensive schemes and positioning - Wednesday: NBA game analysis - Thursday: Basketball conditioning and injury prevention - Friday: Mental preparation and sports psychology - Saturday: Rules and referee signals Remember to listen to your body and adjust the intensity as needed. Stay consistent, stay focused, and you'll see improvements in your basketball performance!
