Kentucky Basketball Strength And Conditioning Program Pdf Page
Since you cannot download the official UK PDF, use the following structure to create your own. Copy and paste this into a document or spreadsheet:
Page 1: Pre-Workout Non-Negotiables
Page 2: The Lifting Ladder (Off-Season Day) A. Power Clean: 5x3 (Rest 90 sec) B1. Front Squat: 4x5 (Rest 45 sec) B2. Broad Jumps: 4x4 (Rest 45 sec) C1. Pull-ups: 3xMax (Rest 60 sec) C2. Face Pulls: 3x15 (Rest 60 sec) D. Finisher: 5 minutes of "Kentucky Mile" (16x110yd sprints)
Page 3: Weekly Weights & Measures
Below is a typical in-season weekly template used in the UK weight room. You can use this to build your own PDF log.
| Day | Focus | Sample Exercises (3 sets each) | Duration | | :--- | :--- | :--- | :--- | | Monday | Heavy Lower + Power | Box Jumps (3x5), Trap Bar Deadlift (4x3), Walking Lunges (3x8/leg) | 60 mins | | Tuesday | Upper Hypertrophy + Core | TRX Rows (4x10), Landmine Press (4x8), Paloff Press (3x12/side) | 45 mins | | Wednesday | Active Recovery / Film | Mobility drills, foam rolling lacrosse ball (feet/glutes), contrast bath | 30 mins | | Thursday | Power + Plyometrics | Depth Jumps (4x4), Power Cleans (5x2), Med Ball Slams (6x6) | 50 mins | | Friday | Full Body Density | Kettlebell Swings (100 reps), Pull-ups (50 reps), Sled Push (8x20 yds) | 40 mins | | Saturday | Game Day | Light band activation, dynamic warm-up only | 20 mins | | Sunday | Regeneration | Epsom salt bath, massage, light shootaround | - |
Sample Workout (Power Day) from the PDF: Kentucky Basketball Strength And Conditioning Program Pdf
Most injuries happen when stopping, not going. Kentucky dedicates two 10-minute segments per week to eccentric lowering on box squats and Nordic hamstring curls. This builds the muscle fibers responsible for planting and changing direction.
If you find a legitimate "Kentucky Basketball Strength And Conditioning Program Pdf," 70% of it will cover the off-season. This is when players live in the weight room.
Kentucky avoids heavy machine-based lifting (like leg presses) in favor of ground-based movements. Since you cannot download the official UK PDF,
Most leaked PDFs omit diet, but the real Kentucky program is strict.
The "Big Blue" Macro Split:
Supplements Approved by UK Staff: