Adam Gershen | Extension | + 8 Session Shooting | Strength | Plyo Program

Age group: 12   Activity: Strength & Speed   Level: 4STAR  

Lesson Overview:

• 8 90 Minute Sessions extension building Adam's Strength initially then explosion

Tentative Full Schedule 

Week 1 Monday 4-13  ---> Strength Focus | BSS 20 LBS each HAND | Lunges 25LBS each hand | Sled Push current slow push 275LBS | 

Week 2 Monday 4-20 --->  Strength Focus | BSS 20 LBS each HAND | Lunges 25LBS each hand | Sled Push maintain 275LBS |

Week 3 Monday 4-27 --->  Strength Focus | BSS 20 LBS each HAND | Lunges 25LBS each hand | Sled Push Raise 280LBS | 

AT HOME 2x a week: Broad Jumps 3x5 | Bounds 2x20 yards | DEPTH JUMPS 3x5 (can replace current at home trianing if no time | energy + recovery concern)

Week 4 Monday 5-4 ---->   Strength Focus | BSS 20 LBS each HAND | Lunges 25LBS each hand | Sled Push maintain 280LBS |

Week 5 Monday 5-11---->  Strength Focus | BSS 25 LBS each HAND | Lunges 25LBS each hand | Sled Push maintain 280LBS |

Week 6 Monday 5-18---> Strength Focus | BSS 25 LBS each HAND | Lunges 25LBS each hand | Sled Push raise 285LBS | 

Week 7 Monday 5-25---> Strength Focus | BSS 25 LBS each HAND | Lunges 25LBS each hand | Sled Push maintain 285LBS |

Week 8 Monday 6-1 --->  Explosion Focus | BSS --> explosive intent 25 LBS |  Sled Push heavy 50% 285 | Sled Push Light---> explosion 50% 160LBS 

Bounding On Court  40 YARDS | Depth JUMPS 3x10 | Broad Jumps 3x10 | 

Week 9 Monday 6-8 ---> Explosion Focus | BSS --> explosive intent 25 LBS |  Sled Push heavy 50% 285 | Sled Push Light---> explosion 50% 160LBS

Bounding On Court  40 YARDS | Depth JUMPS 3x10 | Broad Jumps 3x10 | 

Week 10 Monday 6-15 ---> Explosion Focus | BSS --> explosive intent 25 LBS |  Sled Push heavy 50% 285 | Sled Push Light---> explosion 50% 160LBS

Bounding On Court  40 YARDS | Depth JUMPS 3x10 | Broad Jumps 3x10 | 

Week 11 Monday 6-22--> Explosion Focus | BSS --> explosive intent 25 LBS |  Sled Push heavy 50% 285 | Sled Push Light---> explosion 50% 160LBS

Bounding On Court  40 YARDS | Depth JUMPS 3x10 | Broad Jumps 3x10 | 

 

Overall Goal: “We’re building adam's upper body to match his legs, and adding explosion so you move faster and don’t get beat.”