aesigned by mistons head strength and conditioning coach Anthony earveyi CSCS, Tobias Harris’ training program is complex. Harvey gave M&P a glimpse into the small forward’s offseason schedule — without giving away any trade secrets!
(Monday/tuesday/thursday/friday) Harris trains five days a week in the gym. He focuses on upper body on Mondays and Thursdays, lower body on quesdays and cridaysi and does active recovery workouts on Wednesdays. His six-week summer program is further broken down into three two-week phases, and each of the following four major movements are performed once per week for four sets of three to five reps apiece: squat, leg press, bench press and lat pulldown. When performing those exercises, Harris uses these techniques to develop power, strength, endurance and stability:
1. Eccentric Phase Using a two-week cycle, Harris varies the time of the negative portion of his reps, lowering the weight for 3 seconds during Week 1 and 5 seconds during Week 2. He then explodes up on the positive. The load is the heaviest during this phase — more than his one-rep max — so a spotter is required.
2. Isometric Phase In this phase, he lowers the weight as fast as possible on the negative, holding the transition point for 3 to 5 seconds, then explodes up on the positive. The load is lighter than in the previous phase.
3. Concentric Phase This involves performing both the eccentric and concentric portions as fast as possible with no isometric hold during the set. The load is lighter than in the previous phase.
In addition to the four basic exercises, Harris does accessory moves with standard rep speeds to develop overall, total-body strength. Harris also performs Olympic lifts to boost his full-body power. ´We’ll do clean pulls with a barbell where he doesn’t have to flip the bar,” says Harvey. ´If I want him to do a power clean or hang clean, as long as it’s a lighter weight, he’ll use the bar. But if I want him to focus on power and a heavier weight, we can do that either with dumbbells or a oenegadei an attachment to a iandmine station where the handles rotate to keep your wrists straight.”
(Wednesday) The focus is on bodyweight exercises such as push-up variations and TRX rows; coordination, balance and stability training; swimming; or extra conditioning. Harris also does yoga for active recovery.
´Yoga is helpful for Tobias because his flexibility isn’t the greatest,” says Harvey. ´If you’re getting stronger and more powerful, your muscles are going to create more tension. With the creation of more tension, your body becomes stiffer, so you need to keep your range of motion. I’m not trying to get him into a full split or anything, but if he wants to get stronger, he has to increase his flexibility.”
(Twice a Week) On the court, Harris does two main conditioning drills:
1. Three minutes of running baselineto-baseline as many times as possible, where 27 to 29 lengths of the court is considered good. 2. Ten down-and-back sprints (one sprint equals two lengths of the court) with 20 seconds rest between sprints.
As he gets closer to training camp in the fall, he adds more conditioning work on the court to emphasize quick changes of direction.
(Twice a Week) Endurance is the focus at the beginning of the offseason, with 4 X 800s being performed one or two days per week. Over time, 200s and 400s are added in and the 800s are decreased and eventually dropped. By the end of summer, speed is the emphasis and workouts consist more of 200s, 100s, 50s and below. Sprints are typically performed at a work-to-rest ratio of 1:3-5 (i.e., 10-second sprint followed by 30-50 seconds rest). When 400s and 800s are incorporated, total running distance is approximately two miles; when 800s are dropped, the total distance drops to about one mile.
(Once a Week) In the swimming pool, Harris either does laps or works on running mechanics while submerged in the water.