Peaking for basketball

peaking work-out for in-season basketball:

The weight and duration should be maintained throughout the workouts, so progression should be found by increasing reps in the reps

Warm-up: Agile 8 Foam rolling & Dynamic warm-up to start.

1) High Velocity, Low Percentage Work
Speed Strength (3-5 Weeks):

Monday: 7 sec, 35-40% of 1RM (3-5 Sets)
Wednesday: 5 sec, 45-55% of 1RM (3-5 Sets)
Friday: 10 sec, 25-30% of 1RM (3-5 Sets)

Strength Endurance for Basketball (3-5 Weeks):

Monday: 15 sec, 35-40% of 1RM (3-5 Sets)
Wednesday: 10 sec, 45-55% of 1RM (3-5 Sets)
Friday: 17 sec, 25-30% of 1RM (3-5 Sets)

The athletes who can do more work in less time, win.

2) Drop Rebound Box Jump (AFSM Shock Method):
http://www.xlathlete.com/view_exercise.jsp?sport=sport&exercise_name=drop%20rebound%20box%20jump

3) Explosive Calf Raises (2x8 @ 60% of 1RM)

4) Assisted Band Jumps (3x6 reps)

5) Ankle Band Work (2-3 sets)

Advanced: Oscillation Work

exercises that have High Intensity CNS Demands:

- Heavy Strength Work (> 90+%)

- Weights to Failure (RPE 9-10)

- Max Intent Jumping

- Max Intent Med-Ball Throws

- Full Speed Sprinting (>95+%)

French Contrast Method for peaking:

Sample Video of French Contrast: https://youtube.com/shorts/Y_MpaJoJSyo

Directions: Choose one of the following sections and perform 3 sets of it. Perform a circuit in the exact same order and then rest 3-5 minutes after your first super-set. A peaking workout should not last longer than 30 minutes, it should be quick, refreshing, and not difficult since it's working on your electrical/CNS system. The structure of a

French Contract Method includes:

Warm-up for Heavy Exercise (50%x10, 60%x8, 70%x6)

1a) Heavy compound exercise (85-90% of 1RM) [2-4 reps]

1b) Plyometric jumps continuous [4 reps]

1c) Weighted jump (30% of 1RM) [4 reps]

1d) Accelerated/assisted plyometric [4 reps]

* 3 sets, 3-5 min b/w sets

French Contrast for Vertical Jump

Warm-up for Heavy Exercise if needed (50%x10, 60%x8, 70%x6)

1a) Sport Squat (ie. 1/4 squat with X:X:X tempo) (90% of 1RM) [2-4 reps]

1b) Medium-Hurdle Jumps with Continuous (looks like Tuck Jumps) [4 reps]

1c) Weighted Jump (with Weight Vest OR 30% of 1RM) [4 reps]

1d) Depth Jumps to Target as high as possible [4 reps]

3-5 min rest before your next set. Repeat 3-4 times.

French Contrast for First-Step Acceleration

1a) Single-Leg Heavy Sled Push (1.0-1.5X Body-weight, 10 reps) OR (Single-Leg Bulgarian Split Squat @ 90% 1RM 4 reps)

1b) 4 Single-Leg Continuous Long Jumps, 2 reps OR (Single-Leg Depth Jump for Distance, 4 reps)

1c) Weighted Long Jump (with Weight Vest OR 30% of 1RM) [4 reps] OR Weighted 10m Sprint, 2-4 reps

1d) Accelerated 10m Sprints, 2-4 reps

Do a set with one leg, and then as that leg is resting, do a set with the other leg 3-5 min rest before your next set. Repeat 3-4 times.

French Contrast for Lateral/Defensive Work

This one is tricky cause you need to perform one side at a time through the entire circuit, and then flip to the other side. So we'll do the right leg pushing outwards first.