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.

Fall ’14

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

Deadlift: 61lbs

Hang power clean: 35lbs

Pull-up (avg. increase in max reps): 11

Highlights:

265lb x 5 Back Squat

320lb x 5 Deadlift

190lb x 5 Bench Press

175 x 3 Hang Power Clean

In-season ’14

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

Spring ’15

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

Summer ’15

Strength and conditioning were the focus over the Summer, with dedicated workouts focusing on each. We’ve retested our standard benchmarks:

Average Increase:

Back Squat: 15lbs

Bench Press: 10lbs

Standing Broad Jump: 4 inches

Mile Run: Restest 10/1

75′ Sprint: Retest 9/30