The Perfect Training Program [Becoming An Elite Athlete]

This is the training program that will stay with you for the rest of your life. It will allow you to be consistent, no matter your circumstances or access to equipment. No Excuses.

As a coach, I regularly get asked by players: “What should I be doing to get better at basketball?”.

For many coaches, the answer to this question is usually something along the lines of: “Do something every day” OR “be consistent”. For a young player, an answer like that may as well be saying “how long is a piece of string”.

In my experience what young players who are eager to improve need is a clear structure. They need to know what it takes to be the best. Many times, the most devoted young athletes will look up what their favourite elite players are doing for their training & try to copy that exactly. Usually, this doesn’t work out too well. The simple reason for this is essentially that these young players skipped too many steps. They didn’t realise the many years of training & adaptation it took for that player to be able to tolerate that much training! Going in & copying the workouts of the late Kobe Bryant would be the equivalent of trying to bench press the same amount as the Worlds strongest man. You’ve got to build up to those levels of training first, causing your body to adapt to training slowly over time.

Introducing the Perfect Training Week

Another trap athletes fall into is a failure to plan.

The adage ‘Go Hard or Go Home’ is far too present in the mindset of many players, causing them to put far too much pressure on themselves each time they step on the court.

It’s a simple fact that the human body can only properly adapt from between 1–3 truly intense bouts of exercise each week. Depending on how intense it is, it can take a full 96 hours to fully recover from a bout of training. As such, recovery is absolutely paramount.

The properly plan for this, we recommend taking a High low approach, where training is properly planned within a week. This means 2–3 high days in a week & 3–5 low days. In our Lockdown Training Schedule below, you can see we recommend 2 high days only to optimise adaptations to the intense jump work we recommend.

While the video above goes into a lot of detail about this, you can see the whole program & further information on the perfect training week in the Elite Athlete Blueprint. In the Blueprint, we go through how to apply this to any stage of the season & your development in order to help get the most out of your training.

The real long term key to success with training is finding a level that’s right for you at a given time & sticking to it.

A summary of the Perfect Lockdown Training Week

The Perfect Training Week In Lockdown [The Ultimate Default Program That Will Ensure You Become An Elite Athlete]

It’s timely that we’re creating this article, as currently in our state of NSW in Australia, we’re experiencing major lockdowns. This is limiting players’ ability to access sporting facilities, gyms & basketball courts. It has completely stopped all competitive basketball, both formal & social & isn’t looking like it will hold up until Christmas.

For many players this has cause a state of serious anguish.

Most, if not all have put basketball completely on hold & probably aren’t planning to take things seriously any time soon.

And to that we would say that they’re making a huuuuuge mistake.

You see this state of lockdown presents a golden opportunity for a player of any level to really master the fundamentals the help create an elite athlete. It gives them an opportunity to allow their body to fully recover & begin adapting to optimal training again. It gives time to work on the mental skillsets & start to master the art of mental practice & film analysis. It presents an opportunity to press pause on external factors & take complete control of the situation at hand.

This opportunity will never come round again!!!

To address this, we’ve come up with the ultimate guide to a perfect training week in lockdown that will help to serve as a training program that you can whip out whenever you find you don’t have access to any equipment. Use it or lose it really is true when it comes to how our body functions so if we ever stop training for a period of longer than 2 weeks, we’re likely going to start losing some of our ability.

It’s critical to keep up the training, regardless of what you’re doing. This helps to ensure that you not only don’t get worse, but you actually get better.

We’ve given you the plan, now it’s up to you.

Find out how you can make this work for yourself & your current schedule & get started fulfilling your dreams.

If you have any questions hit us up @sydneysupersonics3x3

Advanced Athletes [> Age 14 & 4+ Years of Playing & Training Seriously]

For those athletes who are ready to go beyond this to the next stages of periodised performance take a look at our guide to becoming an Elite Athlete below.

This guide will help you take this perfect training week we’ve given you & create different versions of it, based on the stage of the season you’re in.

WARNING: This is pretty complex. If you’re just starting out with setting up your training week, we would recommend to wait for at least 8 weeks until you try to use this template. For most players, you won’t need anything different until you’ve been consistent with the perfect training week outlined above for at least 2 years. Especially during Lockdown.

Should you want help with any of this, reach out to us. This kind of training is our bread & butter. We want to help make sure we’re able to help you reach your athletic dreams.

This video paints how to program your training based on the stage of your season. It holds the information that Olympic Athletes use to plan their training & achieve superhuman performance.

Notes From The Perfect Training Program Video

00:00 — Introducing the Lockdown Training Program [Why This Program is The Best Default program You Could Ever Do No Matter Where You Are in The World]

04:51 — The Ultimate Guide To Lockdown Training Run Through

07:00 — Why Less is Often More [The Importance Of Recovery]

09:30 — Knowing What Type of Training You Should Be Doing Each & Every Day

• 1x20 & The Theory of optimal athletic development.

11:35 — The 6 Pillars Of The Elite Athlete Blueprint

13:30 — The Importance of Film & Mental Practice

17:50 — An Introduction the The Perfect ‘No Gym’ Physical Preparation Program

22:10 — Why Meditation & Mindset is Key

25:10 — How to Use The Skill Component of the Training Program

30:40 — Why You Should Always Make Sure You Enjoy Your Training

33:00 — Kobe Bryants Most Important Trait Of All [How to Be More Like Kobe]