Monday, October 26, 2015

How To Create an On-Court Workout

Hello Everyone!

In my last post ("Not Enough") I stated that to get enough speed, strength, and power training into your life to actually give you results, you would have to also add on-court workouts to your 2+ days in the weight room.
On-Court Workouts are used by the Pros to get quicker, stronger, and more eplosive. (Image:
How to Create an On-Court Workout
*I suggest you do these first as let's face it, you are a basketball player, you love the game of basketball, you probably don't like working out as much, so do it first to make sure you actually do it!

Your quick, but effective workout should have a template similar to this:
A) Speed and/or Agility Training
B) Power Exercise
C) Lower Body Strength Exercise
D) Posterior Chain Exercise (I like to call this "Go Muscles")
E) Upper Body Strength Exercise
F) Core

The reason for the ordering is to put the most neurologically demanding exercises and training first when you are your freshest.

So an example workout could look like:
A) Partner Ball Drops Sprints
B) Bodyweight Squat Jumps
C) Walking Lunges
D) Supine Glute Bucks
E) Pushups
F) Core Bridge Opposites
*If you are not sure what these exercises are type them into YouTube. I use common industry names which makes the exercises easy to find.

Over my decade-plus of training athletes I have found great results with training in 3 sets. I've also found that you get more out of on-court workouts by training for a set amount of time. With that in mind, a round of training (where you go from A to B to C...until you've completed all 6 exercises before starting back at A) would look like this.

A) Best out of 10 drops
B) 30 seconds
C) 30 seconds
D) 30 seconds
E) 30 seconds
F) 30 seconds
*Repeat for a total of 3 rounds with minimal rest. 

As you become stronger you'll be able to do more reps in less time. Eventually you could increase the time from 30 seconds to 45 seconds to 60 seconds etc.

With a little planning there is an endless amount of combinations and exercises you could do to get quicker, stronger, and more explosive! At PGC's Athlete Performance College I give my athletes 3 separate workouts already planned out to maximize their training and to take the guesswork out.

To learn more about PGC's Athlete Performance College click HERE. If you have a question about how to create your own on-court workouts email me at

Keep Training!
Coach Amanda Kephart

Monday, October 19, 2015

Not Enough

Hello Everyone!

I believe that most athletes do not train their speed, strength, and power enough and that is why most athletes look the same year after year. These athletes claim they want to get quicker, stronger, and more explosive, yet, when you look at their training plan you don’t see enough action that will allow them to achieve those results.

These same athletes will put up 500 shots a day, but think lifting two times a week is enough. They will also dedicate quality minutes everyday to improving their ball-handling, but think practicing their speed and agility once or twice a week is plenty. Let me say it straight, you have to train your physical skills more often if you are actually going to get the speed, strength, and power that will get you off the bench and into the game. And let’s face it, you can have the best jump-shot on the team, but if you don’t have the speed to get open, you’ll never get a shot off. Not to mention that less than 10% of your on-court playing time is with the basketball in your hands. (Have you ever thought about that? Most of your playing time is spent without the basketball in your hands.)
Stephen Curry holding a bodyweight split squat. (Photo Credit: USA Basketball)
So right now you might be asking, “but Coach, don’t I have to rest my muscles?” Sure, you have to rest your muscles, just like you rest your fingers from dribbling or your wrists from shooting. You get rest at home doing homework, or you’ll get rest while sitting in the classroom. Trust me, the world’s best don’t lift on Monday and then do nothing (that’s the rest you are referring to correct?) until Wednesday when their next lift is scheduled.

And now you might be asking, “but Coach, I go really hard when I lift and am really sore and tired afterwards. How can I go hard again the very next day, day after day?” And there in lies the problem. You think you have to go all out in a weight room, slugging around big 45 pound plates, grunting out extra reps under the barbell, and leaving with your shirt a soggy mess. That is not the type of day-in, day-out training the world’s best do. They’re human too, and training like that all the time would eventually break them.
NBA Guard Mo Williams working out on-court. (Photo Credit: Adventure Sports Weekly)
The world's best focus on quality training, often on-court speed and strength training, that challenges them and can be done often. (They also get after it in the weight room, but that is not the only thing they are doing to get stronger and more powerful). The world's best know that strength and speed training is like any physical skill, if you don’t do it enough you don’t get better.

It is similar to only practicing dribbling with your weak hand once a week. Are you really going to see improvement? Training any physical skill is like brushing your teeth. You could have the best brushing, flossing, mouth-washing session ever, leaving your teeth smooth, pearly whites, but how are your teeth going to look and feel after three days? Just like your teeth require daily effort, so does your speed, strength, shooting, dribbling…any physical skill quickly deteriorates without regular maintenance. 
Speed training on-court (acceleration/linear). (Photo Credit: Boston Magazine)
Athletes at PGC’s Athlete Performance College learn how to create speed and strength workouts that only require their basketball. These workouts allow them to be able to train their speed and strength every time they step out onto the court. That way they won’t show up next year looking the same as last year.

Next post I will share some examples of how you can create an on-court speed, strength and power workout.

Keep Training! 
Coach Amanda Kephart

Monday, October 5, 2015

The Extra for The Love

Hello Everyone!

I was recently in Indianapolis, IN making athletes quicker, stronger, and more explosive with PGC's Athlete Performance College. This group of athletes was very SCHAPEd, very hard-working, and a great group to coach.

As a strength coach, I sometimes forget that sport athletes don't necessarily love to lift and condition. They love their sport (in this case, basketball) and the lifting, working out, caring for their body, and conditioning are by-products of their love of sport. They are interested in knowing how to better their bodies because they know if they want to do what they love, they have to do the extra work.

To be extraordinary, you have to be willing to do the extra that the ordinary won't do. 
Indy had great athletes AND great coaches! Ryan Darks, Kamrein Street, Jimmy Johnson, Bill Webb, & Jason are some of the best coaches out there!

The Athlete Performance College shows athletes how to get quicker, stronger, and more explosive with just their body and their basketball. So there is no excuse for them not to get quicker and stronger than their competition. It also shows them how to set-up these on-court workouts so they maximize their training time which allows them to get back to practicing the sport they love.

And we all know that the sports we love are a lot more fun when we are the quickest, strongest, and most explosive athlete on the floor. :-)

Keep Training!
Coach Amanda Kephart