Basketball is a graceful game which the player can utilize their natural physical abilities with their acquired skills in the sport. Two aspects of the physical attributes the basketball player has that can be developed to help improve the player are Strength & Power. That is why developing these two attributes are the cornerstone of our basketball training programs. Currently we have numerous high school basketball players working out with us to prepare for their upcoming season which begins right after the Thanksgiving holiday. One of our standout athletes is a 17 year old female basketball player who is in her senior year and already committed to play at the Division I level at an New England University. Her goals when coming to Ullucci Strength & Conditioning to were to improve in the areas of strength, power, and be prepared to handle the challenges of the increased intensity of the game at the Division I College Basketball in 2008. She had been apart of some general conditioning over the summer with us and we have begun an 8 week Strength and Power phase which will take her right up to her Competitive season. After the 8 week program their will be a two week transition period into her Competitive season, where she will participate in a one to two day a week maintenance program.Our program is a three day a week program which is built around developing total body strength and power. After a round of testing prior to the start of her program where we tested her Vertical Jump, 40 yard dash and T-test. She scored well above average in all of the tests 
performed. We did not perform any strength testing as she does not have much experience in resistance training. Due to this lack of training history we have spent four training sessions going over proper technique in the Power clean, Bench Press, Back and Front Squat, and other exercises she is unfamiliar with. We performed all exercises for repetitions and a predicted maximum was attained in each exercises. However, these "maximums" are not set in stone and will be adjusted during the program to attain the proper training effect without sacrificing proper exercise technique. After the 8 week program we will perform a 3 RM test in the Bench Press and Back squat. We will also perform a max repetition test in the pull up.
performed. We did not perform any strength testing as she does not have much experience in resistance training. Due to this lack of training history we have spent four training sessions going over proper technique in the Power clean, Bench Press, Back and Front Squat, and other exercises she is unfamiliar with. We performed all exercises for repetitions and a predicted maximum was attained in each exercises. However, these "maximums" are not set in stone and will be adjusted during the program to attain the proper training effect without sacrificing proper exercise technique. After the 8 week program we will perform a 3 RM test in the Bench Press and Back squat. We will also perform a max repetition test in the pull up.Our program begins with a standard generalized and specific warm up utilizing a few minutes of riding a stationary bike increasing the intensity over the course of five minutes inducing increased heart rate and perspiration. Then we move into a dynamic warm up with movement patterns that prepare for the activities we will be doing during the training. After the warm up two days a week we perform drills for speed development and one day a week we work on agility drills.
Our three day a week program goes of the basic principles of periodization where the 8 week period to develop strength and power is one of the mesocycles and each week is a mircocycle. These are just parts of the yearly training plan of the Macrocycle. During the eight weeks we adjust the intensity and volume of training each week to try to allow the body to adapt to the training stress we place on it to allow optimal enhancement in strength and power. Over the course of the 8 weeks the rest period between sets will be between 2-5 minutes. When the intensity of the exercise is greater the amount of rest between sets will also be greater. We train every Monday, Wednesday and Friday and a normal training session (warm up, workout, stretch) lasts no longer than 1 hour and 15min.
Day One:
-Power Cleans 5 x 4 
-Bench Press 4 x 5
-Bench Press 4 x 5
-Back Squat 5 x 4
-Inverted Row 4 x 5 w/ BW
-Monster Walks 3 x 10
-Supermans 3 x 10
-Superset 3 x 10
Sky Ups
Hip Thrusts
Day Two:
-Squat Jumps 4 x 5
-Box Jumps 4 x 5
-Depth Jumps 4 x 5
-Military Press 4 x 5
-Assisted Pull up 4 x 5
-Lateral Shoulder 3 x 8
Raise
-Posterior Fly 3 x 8
-Superset 3 x 10
Glute Ham Raise
Bosu Mountain Climbers
Day Three:
-Power Cleans 5 x 3
-DB Incline Press 4 x 5
-Front Squats 4 x 5
-Up right row 4 x 5
-Cable Chops 3 x 10
-Biceps Curls 3 x 10
-Triceps Ext 3 x 10
-Russian Twists 3 x 10
-Monster Walks 3 x 10
Percentages for the 8 weeks are:
week 1 - 75%
week 2 - 85%
week 3 - 80%
week 4 - 90%
week 5 - 85%
week 6 - 95%
week 7 - 90%
week 8 - 95%
Each Training Session is followed by a 8-10 minute static stretching session. Our athletes are also encouraged to stretch one to two additional times out side of training.
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