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Train Like an NBA Star

Take your game to the next level with this five-day strength, speed, and agility workout


DAY 5: Wilson Chandler
Sprint Work, Fast Feet, and Full-Body Workout

WORKOUT INSTRUCTIONS

Increase weight to match repetition scheme making sure form is always perfect.

SPRINT WORK

Treadmill 1% incline
6 mph 1 minute on, 1 minute off for 2 sets
7 mph 1 minute on, 1 minute off for 2 sets
8 mph 1 minute on, 1 minute off for 2 sets
9 mph 1 minute on, 1 minute off for 2 sets
10 mph 1 minute on, 1 minute off for 2 sets
11 mph 30 seconds on, 1 minute off for 2 sets
12 mph 30 seconds on, 1 minute off for 2 sets

WARNING: Go at a speed that you feel safe. Make sure to get up high on the treadmill and stay comfortable.

FAST FEET

Perform with maximum effort. Use 12-inch plyo box.

Up and Overs 
Sets: 3 
Reps: 20 seconds

Front Low Jumps 
Sets: 3 
Reps: 20 seconds

Band Diagonal Hop
Sets: 3
Reps: 20 seconds on both slides

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FULL-BODY WORKOUT

Exercise Reps

Sets

Speed Rest time Demo
Front Stability with Leg Raise on Bosu Ball 30 secs each leg 3 Normal 30 seconds between exercises, 60 seconds between sets Start in a half-pushup position, raise left leg then right. 30 seconds each.

Side Plank on Bosu Ball

30 secs 3 Normal 30 seconds between exercises, 60 seconds between sets  

Band Twist Press

10, 10, 10 3

Normal 

30 seconds between exercises, 60 seconds between set Twist left and press from twist position. Twist right and then press.
Seated Lat Pulldown 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

SUPERSET

Seated Row

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

Dumbbell Shrugs

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Cross-Core 180 Pushup 12, 12, 12 3 Normal 30 seconds between exercises, 60 seconds between sets From down position, rotate right then left then up.

SUPERSET

Band Hip Incline Press

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Wilson Chandler demo

SUPERSET

Incline Alt. Dumbbell Press

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Start on knees with band around hips. Drive through hips into press.
Lunge Position Pull, Triceps extension 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets Wilson Chandler demo
Single-arm Biceps Curl (stay in lunge position) 10, 10, 10 3 Normal 30 seconds between exercises, 60 seconds between sets  

Bulgarian Split Squat

12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  
Romanian Deadlift 12, 10, 8 3 Normal 30 seconds between exercises, 60 seconds between sets  

Single Leg Calf Raises

10, 10, 10 3 Normal 30 seconds between exercises, 60 seconds between sets  

Single Leg Calf Raises

10, 10, 10 3

Slow

(6 sec

30 seconds between exercises, 60 seconds between sets  

SUPERSET

Dorsey Toe Taps

 

40, 40, 40

3 Fast 30 seconds between exercises, 60 seconds between sets Start in an athletic position, leaning forward onto your toes. Alternate feet by tapping toes on the floor.

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