Do you have what it takes?
"Pain doesn’t tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows if you continue you will change."
This workout series will push you to your limits
AND prepare you for the season.
21 Day Challenge
21 Day Challenge
To increase size in such a short time, there will be an emphasis on eccentric muscle contraction to produce maximum muscle recruitment while pushing muscle groups to failure.
To produce strength gains, each workout will include progressive overload, meaning that you will increase weight and reps of exercises regularly over the 21 days.
Speed is useless without coordinated muscle contractions so you will learn to rapidly contract your muscles at maximum effort to produce gains in recruitment and coordination especially aimed at increasing your vertical leap.
Finally, only you can test your stamina by pushing beyond your current limits. This is especially true in limiting your rest times to just a few seconds, only enough time to switch equipment if needed, before starting the next lift.
Even the “halftime” of the workout will include 5 min of core strengthening.
Every workout will have two halves, just like a real game. And just like every game, there will be a warm-up session to get you ready.
Before you start,
you must know that absolutely no gains are possible
without the right rest and nutrition.
In fact, you’re likely to just burn out or be in worse shape going into the season if you don’t give your muscles the energy they need to work and the protein and nutrients they need to repair. Sleep is also essential for that repair and growth. Without rest and sleep, you will only continue to break the muscles down without getting bigger or stronger.
Let’s get into it…
Perform all workouts sequentially. There are no built-in rest days. If you need a rest day, or can’t make it to the gym for some reason, take a day off. No worries, especially if you can get in some good, competitive balling or do some game-speed basketball drills. This program is designed to be done over 30 days with 2 days off per week, but you can modify to fit your schedule as needed. The important thing is to complete the workouts in the correct order so that you will adding weight and reps each workout.
These are meant to be quick-hitting, hard workouts that are to be done with minimal rest between sets. Resist the urge to look at social media or talk with your friends at the gym!!! You don’t take those kinds of breaks during games.
Week ONE:
Get after it!
Click on each post to the right to get an overview of each workout.
Click button below to get a copy of a tracking spreadsheet.
Week TWO:
Get after it!
Click on each post to the right to get an overview of each workout.
Click button below to get a copy of a tracking spreadsheet.
Week THREE:
Get after it!
Click on each post to the right to get an overview of each workout.
Click button below to get a copy of a tracking spreadsheet.
Week FOUR:
Get after it!
Click on each post to the right to get an overview of each workout.
Click button below to get a copy of a tracking spreadsheet.
