Winning Hoops Coaches Playbook 2024 - 30

FIGURE 1
VARIABLE
LOAD (% OF 1 RM)
REPS PER SET
SETS PER EXERCISE
REST BETWEEN SETS
STRENGTH
80-100%
1-4
3-5
2-3 MIN
POWER
60-80%
2-5
3-6
3-6 MIN
SPEED
<30%
3-7
4-8
2-4 MIN
HYPERTROPHY
60-80%
8-12
2-4
1-3 MIN
*Table via Mel Siff, " Supertraining "
patterns, and performance capabilities.
Ultimately, you'll have to decide what's
important to you and build your training
accordingly. With anthropometrics, I'm mainly
looking at body weight and body composition,
as I'm interested in relative power. My mission is
to help build the best pound-for-pound players
possible. Our training can be designed in such a
way to maximize this potential.
The next layer is movement quality, and we
use the functional movement screen to identify
faulty movement patterns. We then dive into
athletic performance qualities like strength,
power, and speed.
For players, it's important to be realistic about
where you are, where you want to go, and
what you need to do to get there. Coaches
should be specific in communicating what they
want, and challenge players with specific goals
and timelines.
Train
I think it's more valuable to give you a
template to build plans specific to your team as
opposed to giving you an actual program, but
I'll share both. Nearly every training session
has the same structure, including a warm-up,
movement skills, power, strength, and capacity
work. FIGURE 1 illustrates specific criteria we
use in choosing loads for our training sessions.
If you're looking for a technical and
foundational framework to build offseason
training plans, here are the criteria that I use:
* Needs Analysis. Done for both individual
and program.
30 COACH & A.D. | WINNING HOOPS COACHES PLAYBOOK 2024
* Exercise Selection. Priority should be on large
muscle groups and multi-joint movements.
* Training Frequency. Beginners two to three
times per week; intermediate three to four
times per week; advanced four to seven times
per week.
* Exercise Order. Power, alternate upper/lower,
alternate push/pull.
* Loads and Repetitions. Think of this as
intensity. As the load goes up, reps go down.
* Volume. Total amount lifted in a session.
* Rest Periods. This varies from 30 seconds to
five minutes depending on the training goal.
Players must be specific in their training.
They can't sit down and stand up at the same
time. As for coaches, consistency is king. Allow
players to train regularly.
Track
One of the most powerful tools to communicate
improvement is objective feedback. As the saying
goes, a picture is worth a thousand words.
I encourage players and coaches to take before
and after pictures, if possible. I want players to see
tangible evidence of their improvements. Along
the same lines, tracking training sessions gives
everybody involved a sense of how players are
progressing from a purely objective point of view.
Players and coaches must know what is
expected and they must be accountable for the
work, or lack thereof.
When tipoff arrives next season, the work has
already been done in the hours, days, weeks,
and months during the offseason. More than
anything, the results speak for themselves. n
Winning Hoops Coaches Playbook 2024

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