Off-Season Workout

UA TNP Training recently got to travel to Denver and watch Council Member Steve Hess of the Denver Nuggets training athletes in their off-season programs. Members of both NBA and NFL teams were filtering in and out of the facility and Steve had them in mid-season form. Here is a sample of a workout Steve provided:

Warm-up:

Basketball court lengths for all exercises

-High knee lifts with a hold

-High knee lift with a cross pull

-Quad stretch

-Defensive Shuffles

Treadmill Workout:

-5 minute brisk walk/jog

-2 minute run at a manageable speed (he used 6mph)

-Hop off treadmill and do 50 body weight squats

-Repeat 3 times, increasing treadmill speed by 1mph if possible each time

Circuit:

-Step-ups, 30 per side

-30 sit-ups

-1-legged hops down the length of basketball court

-Repeat this circuit 3 times

Pool Workout:

-Jog up and backpedal back length of Olympic pool lane

-Run up and backpedal back

-Defensive shuffle up and back with 10 explosive jumps at halfway point

-Repeat this circuit 4 times

-Finish with 10 length sprint

It was a grueling workout and provided a good amount of variety for the athletes involved. Thanks to Steve for taking us through it with his guys!