Weight Training Schedule

Weight Training Schedule

 

Day 1   (Monday)

  • Upper Body Weight Training (1-2 sets x 10-12 reps)
    • Bench Press
    • Bicep Curl
    • Chest Fly
    • Front Lat Raise
    • Overhead Press
    • Pullover/Overhead Skull Crusher
    • Rear Delt Raise
    • Seated Row
    • Tricep Extension
    • Wide-Grip Pull-Up
  • Lower Body Plyometric (3 sets x 10-12 jumps)
    • Box Jumps
    • Depth Jumps
    • Lateral Bounds
    •  

Day 2    (Wednesday)

  • Lower Body Weight Training (1-2 sets x 10-12 reps)
    • Calf Raise
    • Front Squat
    • Hamstring Curl
    • Hip Adduction
    • Leg Extension
    • Lower Back Extension
  • Core Exercises (3 x 30 seconds each)
    • Clamsheels (each side)
    • Fire Hydrant (each side)
    • Plank
    • Side Plank
    • Russian Twists
    • Dead Bug
  •  

Day 3: Off

 

Day 4    (Friday)

  • Upper Body Weight Training (1-2 sets x 10-12 reps)
    • Shoulder Press
    • Incline Press
    • High Row
    • Chest Press
    • Incline Row
    • Inverted Row
    • Landmine Press
    • Lat Pulldown
    • Tricep Dip
    • Upright Row
  • Lower Body Plyometric (3 sets x 10-12 jumps)
    • Alternate Leg Bounding
    • Single-Leg Hops
    • Step Ups
  • Lower Body Weight Training (1-2 sets x 10-12 reps)
    • Dumbbell Lunge
    • Glute Ham Raises
    • Hip Abduction
    • Leg Press
    • Romanian Dead Lift
    • Split Squat
  • Core/Hip Exercises (3 x 30 seconds each)
    • Clamshells (each side)
    • Fire Hydrants (each side)
    • Plank
    • Side Plank
    • Russian Twists
    • Dead Bug

 

 

PRINT

Mikhail Torrance

"Coach Davis possesses all of the skills thats needed to take PG players to the next level. His passion and expertise for the game are noteworthy."

 

-Mikhail Torrance, Former First-Team All-SEC Starting Point Guard for the University of Alabama

"Coach Davis was my Middle School Basketball Coach. He instilled into me the basketball principles that i have today. His famous Motto was Work Hard No Excuses!! His motto led us to a Championship and a undefeated season he pushed us to be the best not only as a team but as individuals. That work ethic he instilled in me  led me to be a Division 1 Collegiate Player and a Professional Basketball Player" 

 

Demetri (Ty) Wheeler

Former Collegiate Player and Professional European Player

"I've known Coach Davis since my early years of playing basketball from elementary school to high school, to college and now even being a professional. If your wanting to get to the next level after high school and need help! He's one of the best at putting you in position to achieve that goal"  

 

Brian Craig

13 Year Overseas Professional  

 

 

"Coach Davis definitely goes by his motto of "Work Hard No Excuses". He trains with a intensity that puts you in a position to get better at the highest level. He has not only worked with me as far as improving my skill set, but has giving me the confidence to compete with anyone at any level"   

 

Damarcus Threatt

Professional Basketball Player

 

" I played for Coach Davis in my AAU years and that was the best time of my basketball journey. We worked hard five days a week and I really started to flourish into that Point Guard position. Coach really help me understand what being a Point Guard at the next level would be like"

 

Malik Cook-Stroupe 

Point Guard

University of Alabama at Huntsville(UAH)