University of Wisconsin - La Crosse Men's Basketball
DYNAMIC WARM-UP (Do before each workout)
Start with stationary bike/jog for 3 min
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Foam Roller (back/hamstrings/quads) |
Do if available |
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Hip Stability Circuit |
1 Set |
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Prisoner Squat |
1 x 10 |
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Front to Back Lunge |
1 x 6 |
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Lateral Lunge |
1 x 6 |
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Counter-Movement Jumps |
1 x 8 |
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Walking RDL |
1 x Half Court |
Take your time and get a stretch |
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Walking Quad Stretch |
1 x Half Court |
Take your time and get a stretch |
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Heel Walk |
2 x Half Court |
Should feel this in the shins |
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Side Shuffle - with elastic band |
2 x Half Court |
Thera-band around knees preferred |
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50 yard Build Ups |
3 Sprints |
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20 yard Lateral Shuffle (Quick) |
2 each way |
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At the end of each workout, do 10-20 minutes of stretching.
SUMMER PROGRAM
GUARDS
| Week of: | Emphasis | Lifting Program | Running Program | Notes: |
| July 7 | Strength/Power | Click Here | ||
| July 14 | Strength/Power | Click Here | ||
| July 21 | Strength/Power | Click Here |
Hope the program is treating you all well for those of you who are doing it. Next week will be an unloading week where some aerobic training will start to be included to develop that base. |
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| July 28 | Strength/Power |
FORWARDS
| Week of: | Emphasis | Lifting Program | Running Program | Notes: |
| July 7 | Power/Strength | Click Here | ||
| July 14 | Power/Strength | Click Here | ||
| July 21 | Power/Strength | Click Here | ||
| July 28 | Power/Strength |
INCOMING FRESHMAN (all players)
| Week of: | Emphasis | Lifting Program | Running Program | Notes: |
| June 30 | Introduction | Click Here | Just some lifts to get you in the mind set of what's to come. Following will be an 8-week program until school starts. Refer to the video pages. The main page is where the lifts are unless otherwise specified. If you have any questions email Dan. Please also email Dan telling him who you are so he can get you on the email list. Thank You and good luck making the team. It starts here. | |
| July 7th | Click Here | |||
| July 21st | Click Here |
The %1RM for each lift is as follows:
Squat: Squat
Bench Press: Bench Press, DB incline Press, Incline Press, Push Press
Take your 1RM for each of those lifts and use the percentage provided in the program.
If you have questions, please contact
Dave Kapping @ kapping.davi@students.uwlax.edu
or
Dan Rickaby @ rickaby.dani@students.uwlax.edu
Link to Student-Athlete Membership Page
Link to UW-La Crosse Athletic Page