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50 Days Plan

The document outlines a comprehensive 50-day training plan structured into three phases: Foundation, Strength & Explosiveness, and Peak. Each week includes specific workouts focusing on strength training, plyometrics, basketball practice, and active recovery, with detailed exercises and sets for each day. Additionally, it provides nutrition and recovery tips to support athletic performance.

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soundhardharmaraj
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36 views4 pages

50 Days Plan

The document outlines a comprehensive 50-day training plan structured into three phases: Foundation, Strength & Explosiveness, and Peak. Each week includes specific workouts focusing on strength training, plyometrics, basketball practice, and active recovery, with detailed exercises and sets for each day. Additionally, it provides nutrition and recovery tips to support athletic performance.

Uploaded by

soundhardharmaraj
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

50 Days Plan

Weekly Structure:

 Day 1: Strength Training - Lower Body & Core


 Day 2: Rest / Active Recovery
 Day 3: Strength Training - Upper Body & Explosiveness
 Day 4: Plyometric Session (or Rest / Active Recovery)
 Day 5: Basketball Practice (Intense Session)
 Day 6: Strength Training - Full Body & Conditioning
 Day 7: Rest / Active Recovery

Detailed 7-Week Plan:

Week 1-2: Foundation Phase

The goal in these first two weeks is to build strength, start explosive movements, and focus on
core stability. We'll also work on conditioning.

Day 1: Lower Body & Core

1. Warm-Up: 5-10 minutes of light cardio (bike, treadmill) + Dynamic stretches


2. Squats (Barbell or Bodyweight) – 4 sets x 12 reps
3. Deadlifts (Dumbbell or Barbell) – 4 sets x 10 reps
4. Lunges (Dumbbell) – 3 sets x 12 reps per leg
5. Leg Press – 3 sets x 12 reps
6. Plank – 3 sets x 45 seconds
7. Russian Twists – 3 sets x 20 reps
8. Cool-down: Stretching and foam rolling

Day 3: Upper Body & Explosiveness

1. Warm-Up: 5-10 minutes of light cardio + Dynamic stretches


2. Push-Ups (Weighted if needed) – 4 sets x 12 reps
3. Pull-Ups (Assisted if needed) – 3 sets x 8-10 reps
4. Dumbbell Bench Press – 4 sets x 10 reps
5. Barbell Rows – 3 sets x 10 reps
6. Dumbbell Shoulder Press – 3 sets x 12 reps
7. Medicine Ball Slams (Explosive) – 3 sets x 10 reps
8. Cool-down: Stretching and foam rolling
Day 4: Plyometric Session (or Rest / Active Recovery)

1. Warm-Up: Dynamic stretches and light cardio


2. Box Jumps – 4 sets x 10 reps
3. Depth Jumps – 3 sets x 8 reps
4. Broad Jumps – 4 sets x 10 reps
5. Lateral Bounds – 4 sets x 12 reps
6. Tuck Jumps – 3 sets x 10 reps
7. Lunge Jumps – 4 sets x 10 reps
8. Medicine Ball Slams – 3 sets x 12 reps
9. Cool-down: Stretching and foam rolling

Day 5: Basketball Practice (Intense 3-hour session)

Day 6: Full Body & Conditioning

1. Warm-Up: 5-10 minutes of light cardio + Dynamic stretches


2. Kettlebell Swings – 4 sets x 15 reps
3. Jump Squats (Bodyweight) – 3 sets x 15 reps
4. Burpees – 4 sets x 12 reps
5. Renegade Rows – 3 sets x 12 reps per side
6. Sled Push or Hill Sprints – 6 sets x 20 seconds
7. Bicycle Crunches – 3 sets x 20 reps per side
8. Cool-down: Stretching and foam rolling

Day 7: Rest / Active Recovery

 Light walking or stretching

Week 3-5: Strength & Explosiveness Phase

Increase intensity and volume, and introduce more challenging movements to boost strength and
explosiveness for basketball.

Day 1: Lower Body & Core

1. Warm-Up: 5-10 minutes of light cardio + Dynamic stretches


2. Back Squats – 5 sets x 8 reps
3. Romanian Deadlifts – 4 sets x 10 reps
4. Bulgarian Split Squats – 4 sets x 12 reps per leg
5. Leg Extensions – 3 sets x 12 reps
6. Plank with Leg Raises – 3 sets x 20 reps
7. Leg Raises – 3 sets x 20 reps
8. Cool-down: Stretching and foam rolling
Day 3: Upper Body & Explosiveness

1. Warm-Up: 5-10 minutes of light cardio + Dynamic stretches


2. Barbell Bench Press – 5 sets x 8 reps
3. Chin-Ups (Weighted if possible) – 4 sets x 8 reps
4. Dumbbell Incline Press – 4 sets x 12 reps
5. Bent-Over Rows – 4 sets x 10 reps
6. Medicine Ball Chest Passes – 3 sets x 15 reps
7. Kettlebell Push Press – 4 sets x 12 reps
8. Cool-down: Stretching and foam rolling

Day 4: Plyometric Session (or Rest / Active Recovery)

 Follow the same plyometric workout as Week 1-2.

Day 5: Basketball Practice (Intense 3-hour session)

Day 6: Full Body & Conditioning

1. Warm-Up: 5-10 minutes of light cardio + Dynamic stretches


2. Box Jumps – 4 sets x 12 reps
3. Dumbbell Thrusters – 3 sets x 15 reps
4. Jumping Lunges – 4 sets x 12 reps per leg
5. Battle Ropes (Conditioning) – 6 sets x 20 seconds
6. Tuck Jumps – 3 sets x 10 reps
7. Mountain Climbers – 3 sets x 30 seconds
8. Cool-down: Stretching and foam rolling

Day 7: Rest / Active Recovery

Week 6-7: Peak Phase

Focus on maximizing strength, power, and conditioning for your athleticism and basketball
performance.

Day 1: Lower Body & Core

1. Warm-Up: 5-10 minutes of light cardio + Dynamic stretches


2. Deadlifts – 5 sets x 6-8 reps (heavier weight)
3. Squats – 5 sets x 8 reps (heavier weight)
4. Walking Lunges – 4 sets x 15 reps per leg
5. Leg Curls (Hamstring focus) – 4 sets x 12 reps
6. Cable Woodchoppers (Core) – 4 sets x 15 reps per side
7. V-Ups (Core) – 3 sets x 20 reps
8. Cool-down: Stretching and foam rolling

Day 3: Upper Body & Explosiveness

1. Warm-Up: 5-10 minutes of light cardio + Dynamic stretches


2. Incline Barbell Bench Press – 5 sets x 6-8 reps
3. Pull-Ups (Weighted if possible) – 4 sets x 8 reps
4. Overhead Press – 4 sets x 10 reps
5. Dumbbell Rows – 4 sets x 12 reps
6. Push Press (Barbell or Dumbbell) – 4 sets x 10 reps
7. Medicine Ball Chest Passes – 4 sets x 20 reps
8. Cool-down: Stretching and foam rolling

Day 4: Plyometric Session (or Rest / Active Recovery)

 Follow the same plyometric workout as Week 1-2, but you can increase the intensity
slightly as you get stronger.

Day 5: Basketball Practice (Intense 3-hour session)

Day 6: Full Body & Conditioning

1. Warm-Up: 5-10 minutes of light cardio + Dynamic stretches


2. Jump Squats (Explosive) – 4 sets x 15 reps
3. Kettlebell Swings – 4 sets x 20 reps
4. Burpees – 4 sets x 15 reps
5. Sprints – 6 sets x 30 seconds on, 30 seconds rest
6. Box Jumps – 4 sets x 12 reps
7. Mountain Climbers – 4 sets x 30 seconds
8. Cool-down: Stretching and foam rolling

Day 7: Rest / Active Recovery

Nutrition & Recovery Tips:

 Protein: Aim for 1.6-2 grams of protein per kg of body weight.


 Hydration: Drink at least 3 liters of water daily, especially on workout days.
 Sleep: Aim for 7-8 hours of sleep for optimal recovery.
 Track Progress: Monitor your weight, strength, and performance to stay on track.

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