🐰Bunnies🐇Program 🐰

This program was created with a basketball players weekly schedule in consideration to avoid any overuse injuries while still improving athletic ability while playing basketball multiple times per week. This program is more tailored to intermediate athletes or beginner athlete that have access to some coaching. Some days contain workouts that are not included in the app as the exercises were not supported but reach out to [email protected] for the instructions. This is a 7 day split with 3 workout days and 3 active recovery days to promote blood flow and tendon resilience. This 8 week program starts of by building your force production base with a light priming week followed by increasing your work load. 5 weeks into the program the focus shifts from ‘creating as much force as possible’ to ‘using the generated force as fast as possible’. This will begin with an additional priming phase followed by an increasing workload week by week. All through out the program sprinting is emphasized, as it is one of the best polymeric exercises and will generally increase athleticism. Jump testing is purposely scheduled after back to back active rest days to minimize the effects of fatigue and accurately track progress. Active Rest days include ‘zone 2 cardio’. This is just any form of cardio you enjoy and is easy for you to commit to. Use built in heart rate sensors on cardio machines and try to keep your Heart rate between 110-130. If to in don’t have a device, gauge you HR by if you are able to speak with a little bit of difficulty talking. In general the cardio should be easy and very low intensity. I suggest any form of biking, swimming, or rowing for cardio as they are low impact and will not contribute to additional joint stress. This program is meant to be ran repeatedly until you no longer see results from it. If you are in season you may be able to continue to use this program with some minor adjustments or not at all depending on how conditioned you are.