Post Man Weight Training

Before beginning this program, please make sure you have some weight lifting experience.
If you do not, learn the basic lifts and perform them for 4 weeks at light and moderate weight.
Always make sure you have a spotter and that you have someone to coach your form. Form
can make all the difference when it comes to strength. When entering the weight room, you
need to lose your ego. It does not matter what weight other people see you lift. You are on a
mission to get stronger. Lift appropriate weight with perfect form, and you will be the strongest
one on the basketball court. Controlling the weight will help you to control your body, control
the defender, and control the ball while competing. Thus, when utilizing this weight program,
follow the tempos provided and keep your body strong and tight.

Monday: Lower Body Strength and Back

Warm-up – 5 minutes on treadmill, elliptical, or rowing machine (moderate intensity).

Full Bodyweight Squats – 2 sets x 4 reps

This is a continuation of your warm-up. Go slow and work on form.

Full Squats : 4 sets (increase set number as it becomes easier)

Set 1 : 8 reps at 60% 1RM. [T: 2-0-x]
Set 2 : 6 reps at 70% 1RM [T: 2-1-x]
Set 3 : 4 reps at 80% 1RM [T: 2-1-x]
Set 4 : 5 reps at 60% 1RM [T: 2-0-x]

Single-leg Calf Hops – 3 sets x 10 reps (each leg)

Jump as high as you can using only your calf muscles. As soon as you touch the ground, immediately explode back up into the air.

Pull Ups – 3 sets to failure

Single Arm Bent Over Row – 3 sets x 6 reps

Back Extensions – 3 sets x 8 reps (hold a weight if exercise is too easy)

Flat Bar Curls – 3 sets x 8 reps

Use a regular flat bar for double arm curls. Use moderate weight (75%).

Notes: Make sure to start hydrating as soon as possible. After the workout have a protein/carb
supplement that consists of approximately 75g carbohydrate and 30g whey protein. Take a hot
5-minute shower, finishing with 1 minute of cold water. Stretch for 10 minutes, 30 minutes afte
r your workout. After showering and stretching, if possible, take a 20-30 minute nap. This will
help with recovery as well as strength gains.

[T: 2-0-x] indicates a tempo is being used. 2 is seconds lowered, 0 is seconds held at the bottom,
and x means you explode and move the weight as fast as you can while maintaining good form.

1RM stands for your 1 rep maximum. This is the weight you can do for 1 rep and 1 rep only.

Tuesday: Chest and Shoulders

Warmup : 5 minutes on treadmill, rowing machine, or elliptical. Follow with 2 sets of 10 arm
circles in each direction.

Bench Press – 5 sets

Set 1 : 8 reps (30%)
Set 2 : 6 reps (65%)
Set 3 : 6 reps (75%)
Set 4 : 3 reps (90%)
Set 5 : 3 reps (90%)

Rest 2 minutes in between sets. The tempo on bench should be 3-0-2.

Incline Dumbbell Bench – 3 sets

Set 1 : 8 reps (80%)
Set 2 : 6 reps (85%)
Set 3 : 10 reps (70%)

Rest 2 minutes in between sets. The tempo on dumbbell bench should be 3-1-2 .

Dumbbell Shoulder Press – 3 sets x 6 reps

Rest 1-2 minutes in between sets. The tempo on shoulder press should be 2-1-1 . Use moderate weight (75%).

Lateral Raises – 2 sets x 8 reps.

Go slow and keep your body steady. Do not swing or jerk the weight up. It is hard on your shoulders and not as effective.

Cooldown : 3 minutes jogging followed by stretching or 5 minutes working on post moves.

Notes: Follow the same post-workout routine as Monday.

Wednesday: Quickness and Core

Warmup : 3-4 minutes jogging

Form Running:

High Knees – 20 yards x 2

Run at a relatively slow pace and raise your knees as high as possible in each stride like you are
trying to knee yourself in the chest.

Bounding – 20 yards x 2

This exercise is best described as exaggerated running. Try to make each stride as long as possible.
Each time you touch the ground use your legs muscles to drive you farther and farther. Exaggerate
your arm swings.

Sprints:

10 yards x 6 (Focus on the quick start, this sprint won't last long)

15 yards x 4 (Focus on the quick start. Continue accelerating through the finish line)

25 Yards x 3Standing Long Jumps – 2 sets x 4 reps

Try to jump as far as you can and stick the landing.

Reactive Long Jumps – 3 sets x 4 reps (Alternate Directions)

Long jump diagonally at a 45 degree angle. Immediately upon impact, jump back straight.

Jump rope – 4 sets x 30 seconds

*Do all movements as quick and as explosively as possible. This will teach your motor units
to fire in this manner, making you faster*

Core:

Superset 1 – 2 sets [Rest 1.5 minutes between sets]Hanging Knee Raises – 7 reps or max

If you can't do 7 a set, go to failure. Make sure you lower your legs slowly on this to work the
eccentric contraction. Tempo: 1-1-3

Back Extension – 8 reps

Superset 2 – 2 sets [Rest 2 minutes between sets]

Swiss Ball Stabilization –10 reps

Sit on a swiss ball and lean back slightly. Put your hands over your head. Alternating arms, move
one out slowly until it is parallel to the ground. This will throw your center of gravity off, forcing your abs to stabilize. Keep your abs tight; they will be contracting isometrically except for their stabilizing action. Ifthis is easy for you, grab some light dumbbells (5-10lbs) and the difficulty will become evident.

Swiss Ball Curlups –10 reps

Crunches on a swiss ball will force you to stabilize. Stretch over the back of the ball (elongating your abs) and contract them to pull yourself up. Squeeze at the top of each rep.

Notes: Implement the core workout into other workouts. Do not just do it on Wednesday. Adding one or more of the exercises into each workout will build valuable core strength for controlling the paint.

Follow the same post-workout routine as Monday.

Thursday: Chest and Shoulders

Warmup : 5 minutes on treadmill, rowing machine, or elliptical. Follow with 2 sets of 10 arms circles
in each direction.

Bench Press – 5 sets
Set 1 : 8 reps (30%)
Set 2 : 6 reps (65%)
Set 3 : 6 reps (70%)
Set 4 : 2 reps (95%)
Set 5 : 5 reps (80%)

Rest 2 minutes in between sets. The tempo on bench should be 3-0-2.Flat Dumbbell Bench – 4 sets

Set 1 : 8 reps (80%)
Set 2 : 6 reps (85%)
Set 3 : 4 reps (90%)
Set 4 : 10 reps (70%)

Rest 2 minutes in between supersets. The tempo on dumbbell bench should be 3-1-2 .

Dumbbell Shoulder Press – 3 x 6 reps

Rest 1-2 minutes in between sets. The tempo on shoulder press should be 2-1-1 . Use moderate weight (75%).Lateral Raises – 2 x 8 reps.

Go slow and keep your body steady. Do not swing or jerk the weight up. It is hard on your
shoulders and not as effective.

Cooldown : 3 minutes jogging followed by stretching or 5 minutes working on post moves.

Notes: Follow the same post-workout routine as Monday.

Friday: Lower Body Strength and Back

Warm-up – 5 minutes on treadmill, elliptical, or rowing machine (moderate intensity).

Full Bodyweight Squats – 2 sets x 4 reps

This is a continuation of your warm-up. Go slow and work on form.

Full Squats : 4 sets (increase set number as it becomes easier)
Set 1 : 8 reps at 60% 1RM. [T: 2-0-x]
Set 2 : 6 reps at 70% 1RM [T: 2-1-x]
Set 3 : 4 reps at 80% 1RM [T: 2-1-x]
Set 4 : 5 reps at 60% 1RM [T: 2-0-x]

Single-leg Calf Hops – 3x10 (each leg)

Jump as high as you can using only your calf muscles. As soon as you touch the ground,
immediately explode back up into the air.

Pull Ups – 3 sets to failure

Single Arm Bent Over Row – 3 sets x 6 reps

Back Extensions – 3 sets x 8 reps (hold a weight if exercise is too easy)

Flat Bar Curls – 3x8 reps

Use a regular flat bar for double arm curls. Use moderate weight (75%).

Notes: Follow the same post-workout routine as Monday.

Program Created by Andrew Battenberg
BS Exercise Biology
University of California , Davis
UCLA School of Medicine

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