We’re lucky enough to work with the Park City High School basketball program where our goal has been in improve strength, conditioning, flexibility, as well as athletic positioning.
8 week session, 4 times per week
14 Athletes participating in at least 2 sessions per week for 8 weeks.
Average increases in 5 and 3 rep maxes:
Back squat: 75lbs
Bench press: 38lbs
Hang power clean: 35lbs
Pull-up (avg. increase in max reps): 11
265lb x 5 Back Squat
320lb x 5 Deadlift
190lb x 5 Bench Press
175 x 3 Hang Power Clean
Continued focus on building strength during the season. Two, one hour sessions per week during the season. Solid programming, consistent effort, and great results from only 2 hours per week.
*Back squat and deadlift numbers are sets of 5
*Hang power cleans are sets of 3
*Pull-ups are 1 set of max reps
The focus on building strength continues with a renewed focus on conditioning as well as athletic positioning and midsection strength and flexibility.
We’ve retested some of the benchmarks we measured early in the Spring. Back Squat, Bench Press, broad jump, and 75ft. sprint. We also added the vertical jump as well as the ‘beep test’.
Average Back Squat 5 rep max increase: 47lbs
Average Bench Press 5 rep max increase: 20lbs
Average 75ft sprint time decrease: .14 seconds
Average Standing Broad Jump increase: 6.5 inches
Strength and conditioning were the focus over the Summer, with dedicated workouts focusing on each. We’ve retested our standard benchmarks:
Back Squat: 15lbs
Bench Press: 10lbs
Standing Broad Jump: 4 inches
Mile Run: Restest 10/1
75′ Sprint: Retest 9/30