PaulSchulte.com

One Week's Workout (8-9hrs of sleep and proper eating are essential)
MONDAY:
-(Cardio) Stationary Handcycle 30 min, Target Avg Heart Rate: 135
-(Shooting) 250 "off the wall" shots, (shooting the ball off of a wall, focusing on rhythm, control and shooting straight)
-(Shooting) 100 layups, 4 different approach angles
-(Shooting) 100 3-pointers
-(Shooting / Chair skill) 30 free throws, 2 at a time with a chair skill in between. Your time at the free throw line should be considered rest time. Push hard through the chair skills. Best if chair skills focus on stopping and starting. Challenge yourself my make free throws when you're exhausted.
-(Chair skill) 1 arm starts. Sprint across the key, power stop and go backwards to where you started. Let your momentum turn you 90 degrees as you stop. This will put all your momentum onto one arm. This arm has to work hard to stop and accelerate you. repeat drill 20 times for each arm.
-(Cardio) Stationary Handcycle: 3 minute warm-up.... 5 sets of (1 min @ 100%, 30 sec @ 50%)....2 minutes @30%.....5 sets of (1 min @ 100%, 30 sec @ 50%)

TUESDAY:
-(Cardio) Stationary Handcycle 30 min, Target Avg Heart Rate: 135
-(Shooting) 250 "off the wall" shots, (shooting the ball off of a wall, focusing on rhythm, control and shooting straight)
-(Shooting) 100 layups, 4 different approach angles
-(Shooting) 100 3-pointers
-(Shooting) 100 Free Throws
-(Weights) Arm day. any three exercises for Biceps (3 sets of 8 reps...you should be working for the 8th rep)
any three exercises for Triceps (3 sets of 8 reps...you should be working for the 8th rep)

WEDNESDAY:
-(Cardio) Stationary Handcycle 30 min, Target Avg Heart Rate: 135
-(Shooting) 250 "off the wall" shots, (shooting the ball off of a wall, focusing on rhythm, control and shooting straight)
-(Shooting) 100 layups, 4 different approach angles
-(Shooting) 100 3-pointers
-(Shooting / Chair skill) 30 free throws, 2 at a time with a chair skill in between. Your time at the free throw line should be considered rest time. Push hard through the chair skills. Best if chair skills focus on stopping and starting. Challenge yourself my make free throws when you're exhausted.
-(Chair skill) 1 arm starts. Sprint across the key, power stop and go backwards to where you started. Let your momentum turn you 90 degrees as you stop. This will put all your momentum onto one arm. This arm has to work hard to stop and accelerate you. repeat drill 20 times for each arm.

THURSDAY:
-(Cardio) Stationary Handcycle 30 min, Target Avg Heart Rate: 135
-(Shooting) 250 "off the wall" shots, (shooting the ball off of a wall, focusing on rhythm and control, shooting straight)
-(Shooting) 100 layups, 4 different approach angles
-(Shooting) 100 3-pointers
-(Shooting) 100 Free Throws
-(Weights) Chest and Back. any three exercises for Chest (3 sets of 8 reps...you should be working for the 8th rep)
any three exercises for Back (3 sets of 8 reps...you should be working for the 8th rep)

FRIDAY:
-(Cardio) Stationary Handcycle 30 min, Target Avg Heart Rate: 135
-(Shooting) 250 "off the wall" shots, (shooting the ball off of a wall, focusing on rhythm, control and shooting straight)
-(Shooting) 100 layups, 4 different approach angles
-(Shooting) 100 3-pointers
-(Shooting / Chair skill) 30 free throws, 2 at a time with a chair skill in between. Your time at the free throw line should be considered rest time. Push hard through the chair skills. Best if chair skills focus on stopping and starting. Challenge yourself my make free throws when you're exhausted.
-(Chair skill) 1 arm starts. Sprint across the key, power stop and go backwards to where you started. Let your momentum turn you 90 degrees as you stop. This will put all your momentum onto one arm. This arm has to work hard to stop and accelerate you. repeat drill 20 times for each arm.

SATURDAY:
-(Cardio) Stationary Handcycle 30 min, Target Avg Heart Rate: 135
-(Shooting) 250 "off the wall" shots, (shooting the ball off of a wall, focusing on rhythm, control and shooting straight)
-(Shooting) 100 layups, 4 different approach angles
-(Shooting) 100 3-pointers
-(Weights) Shoulders and Lats. any three exercises for Shoulders (3 sets of 8 reps...you should be working for the 8th rep)
any three exercises for Lats (3 sets of 8 reps...you should be working for the 8th rep)

SUNDAY:
-Rest, and go to church. Reminds you how to be a better person.