Infographic outlines the return to training 50-30-20-10 rule for basketball players

Bird, Stephen

Donaghy, Michael

University of Southern Queensland ePrints

Infographic ContributorsDr Stephen Bird, Senior Advisor BBNZ High PerformanceMichael Donaghy. Exercise & Sports ScientistInfographic DesignKoheed Creativewww.nz.basketball@basketballnzRETURNING TOTRAINING30%  uppermost planned training volume.           3-4 d/wk; 60-75 mins; RPE 7/10;  Contact & Competitive  Deceleration ≤ 20% session time; Plyos Level 2/3; Rec Pts: 10/dTIMINGAllow 5 weeks before commencing competitionProgressive reduction in uppermost planned training volume.RETURNING TOTRAINING20%  uppermost planned training volume. 4-6 d/wk; < 75 mins; RPE 8/10;   Contact & Competitive    25% session time; Plyos Level 3/4; Rec Pts: 10-12/dRETURNING TO PLAY10%  uppermostplanned training volume.4-6 d/wk; < 75 mins; RPE 8/10;   Contact & Competitive  Deceleration ≤ 30% session time; Plyos Level 4/5; Rec Pts: 12/dSPRINTINGInclusive of acceleration and change of direction drills. Wk 1: Dist. total ≤ 200 m. Wk 2: 220 m. Wk 3-5: 240 m. 1:4 work to rest ratioREINTEGRATION50%  uppermost planned training volume. 2-3 d/wk; < 60 mins; RPE 6/10; X contact & competitive work  Plyos Level 1/2; Rec Pts: 8/dPLYOMETRICSJump landing focus. Wk 1: 40-60 reps. Wk 2: 60-70 reps. Wk 3-4: 70-80 reps. Wk 5: 80-100 reps. 1:4 work to rest ratio   STRENGTH TRAININGFrequency: Wk 1-3: 2/wk. 4-6 exercises, 3x 12 reps, 65%RM. Wk 3-5: 2-3/wk. 3-5 exercises, 5x 8 reps, 70%RM.WARM UPStructured dynamic warm up 20 mins. Allow for social distance.50 | 30 | 20 | 10 RULERETURN TO TRAINING

Basketball New Zealand infographic: return to training 50-30-20-10 rule [for basketball players]

http://eprints.usq.edu.au/39299/1/03.%20Return%20To%20Training%2050-10%20Rule.pdf

Basketball New Zealand infographic: return to training 50-30-20-10 rule [for basketball players]

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University of Southern Queensland ePrints