Marcus White

Athletic Performance Training

My name is Marcus White and the topic of my senior project is athletic performance training.

Last spring I decided that I wanted to start training for my last high school basketball season. I struggled my junior year with injury and I wanted to bounce back and make a memorable senior season. I started to look for resources and training plans to use but I couldn't find much that targeted basketball specifically. I decided to take matters into my own hands by choosing to learn how to make a training program as my senior project.

My product is a 10-week training program for basketball players who want to improve their athleticism in the offseason. It is specifically designed to improve agility, speed, vertical leap, and upper body strength. Along with the training program is an in-depth guide for beginners with everything you need to know in order to use my training program effectively. All of this information is on a website that I made. There is a link on the product page that will bring you to the website.

Training Videos

July 24- Bench 115 FAIL

This is the first time I ever benched. As you can see, Richard is guiding me and teaching me proper form throughout the video.

August 28- Bench 125

One month later and you can see the difference in the confidence and power of my form. I would have seen much more improvement if I wasn't so new to benching. I had to focus a lot on form, rather than power, this past month which hurt my improvement.

August 28- Bench 135 FAIL

Benching became a focus point in my training after this. I was determined to hit 135 which I did off camera within a month of this attempt.

July 24- Deadlift 205

The Trap Bar Deadlift was a huge focus point in my training, even in the couple of weeks before this lift. I really tried to perfect my form so that I could be as safe as possible.

August 28- Deadlift 255

A 50-pound jump in a month is a huge improvement for me which felt really good because it was one of the first areas I really got to see my training pay off. I think the 2-3 weeks that I focused on form (before July 24) allowed me to focus a lot more on power this past month.

July 24- 5-10-5 (6s)

This was a point of struggle for me. I would often catch myself wanting to skip this part of my training. Also, I struggled with footwork, I had to learn to slow down in my training before speeding up so that I could take the turns better.

August 28- 5-10-5 (5s)

I still saw decent improvement. One second may not sound like a lot, but it is for this drill. My footwork was better, i.e. less sliding of my foot when I turn the corner. But it still needs some work. I still haven't quite gotten to the point where I can switch from focusing on form to focusing on power.

July 24- Vertical Jump

I only have one video here because I didn't see much improvement in my vertical jump between July and August. This was hard for me mentally because this was the area where I wanted to see the most improvement. After August, my cross-country season started which meant less time in the gym. With a little more rest, I did start to see improvements in my vertical. By basketball season I was regularly attempting dunks. Even after a back injury during the season, I was dunking on my good days. This was the one area where I saw that rest can be really crucial to seeing improvement.

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