BLUEPRINT: MY COLLEGE ALL-AMERICAN SUMMER PROGRAM

I recently posted a couple reels on IG/Tiktok called "MY COLLEGE BASKETBALL ALL AMERICAN BLUEPRINT". It picked up a lot of steam so I thought I'd outline it here in a post & then create a whole course with the in depth details, drill & reps breakdown & step by step guide to exactly what I did for the 6 months leading into my jr season.

My Soph college season I had a good one, I was the starting guard & avg 15ppg but did not get named to the All-Conference team (which disappointed me). So I was highly motivated to improve & our other All-American guard was graduating so my coach wanted me to play point guard full time & told me I had the keys to run this team. I felt that pressure & here is quick outline of what I did from April-Oct.

3 Phases, 2 months each:

Phase 1 (April/May)- After the season ended around March 1 I took about a month break. During this phase I began a heavy lifting program to build up my foundational strength. Lots of Olympic lifts (Squats, deadlifts, bench, clings, etc). No that much cardio or speed/agility work yet. My goal was to build strength for 8 weeks going into the "Jump Attack" program I was starting at the end of May. For on court, it's Important to note here for most small colleges they bring in recruits at this time to play pickup games. I did not play any pickup basketball, I wanted to hone in on my specific skill set so I just got up tons of shoot reps & lots ball handling drills. I wanted to push my handle further than I ever had before knowing I would be the full time point guard next season.

Phase 2 (June/July)- I had to get a full time job on campus as the garbage man! Tough gig but I'm a married broke college student so I adjusted to it. My work schedule was Mon-Fri 8am-4pm on campus & we lived in campus apartments next to our gym. So I had almost no travel time riding a bike around campus. I did 2 a day training before & after work. 6am-7:30am I did my hardest workouts because I knew my energy would be gone after 8hrs of picking up trash & cleaning toilets. I did my weight room & Jump attack program at 6am. After work I'd come home to eat, take a quick nap & get back up to the gym at night around 6:30p for my on court skills work for another 1.5hr. At night I focused a lot on stretching & mobility in my hips. I saw huge gains during this phase in my athleticism.

Phase 3 (Aug/Sept)- School started back up but there really wasn't any basketball workouts & conditioning scheduled until after Labor Day. Lots of pickup basketball with all the new players on campus but again I did not play pickup until late Sept. I stuck to my plan & finished out the "Jump Attack" program. I increased my cardio to sprints on court in early august. Also heavy speed/agility work during this phase focusing on my foot speed, first step & lateral speed. When classes started up I planned out my own individual skills workouts would be 45-60 min in the morning or between classes around lunch. I did my lifting now in the evening since I had more energy just going to class instead of the garbage man job.

RESULTS:

-Dropped 10lbs & lower body fat%

-Got up to dunking with 2 hands & much quicker laterally & first step

-Confidence was sky high & the improvement was dramatic to everyone around me

-Opened up the season averaging 29ppg through Christmas & finished out 10 top in the nation

-Doubled the number of shots in the paint & freethrows per game

-Selected All-Conference & All-American

If you'd like the step by step program I used in a course let me know?!!

23 comments