Leg Day Every Day: Intro
You read that right — It’s leg day every damn day with this workout program. This is a sequential workout program that moves at your own pace. There are 7 workouts, each with 3 sections, that you work through sequentially, not according to the days of the week.
Start on Day 1, then the next time you work out go to Day 2. If you need a rest day, take it. if you can handle all 7 days in a row, go for it. Good luck! Take days off when you need it, and push through when you can.
After you finish Day 7, start back at Day 1 and repeat using progressive overload (increasing reps and/or weight for each lift). Ideally, you get through all 7 days 3 times, much like the 21-day challenge. If you do, I can guarantee you will see significant strength and skill improvements.
So how does this program work? And why is it ideal for preparing for the basketball season?
Each workout has 3 phases:
Basketball skills training: An ideal way to warm up your muscles and improve your dribbling, finishing, and shooting.
Plyometric phase: Improve your speed, quickness, and vertical leap with the most effective way to train your muscles for better on-court performance.
Strength training: Gain size and strength with the weight room portion of these workouts using a variety of training techniques to improve physique and in-game performance.
Pistol Pete - the O.G. of ballhandling
Plyometrics.
Strength training.
Don’t just look better. Play better!
Part ONE: Warm-up and Skills Training
Body weight warm-up
Dribbling and footwork drills
Finishing around the rim
Pull-up and spot-up shooting
You can do all these drills yourself before you start your workout. If you have a partner, that’s even better.
Part TWO: Plyometric Drills
Some jumping drills can be done on the court, others in the weight room.
You’ll want a box or a bench to jump on and off.
Part THREE: Weight Lifting
Each day not only focuses on different muscle groups, you will also utilize multiple lifting styles.
Some days will use drop sets to stress your metabolic recovery, while other days will increase strength in low-rep, heavy-weight sets.
Now that you know the format of each workout, check out examples of each workout
