Stay Fit Blanco Basketball Pod

Content summary

The focus of this episode is strength & conditioning. Strength & conditioning is an aspect of your game that doesn’t require a specific location or the need for other people. I provide some exercises and tips for you to incorporate during your hiatus.



Podcast information

9:04 in length.  17.8 MB in size.



Special links

Instagram - Nick Blanco

LinkedIn - Nick Blanco

How much time is needed before the NBA season returns?

NBA Star Karl Town's mother passes away from COVID-19

NBA Players who have tested positive to COVID-19

NBA shuts down practice facilities and arenas



Time outline

0:00  Intro

0:12  My background

0:32  Recap of implications COVID-19 has had on the NBA



1:10  Cardio – interval training

20 seconds on 20 seconds off

2:10  Benefit of interval training



2:20  Treadmill workout

Incline to 7 – speed to 3.5

·  Two-minute walk

·  20 second defensive slide

·  20 second defensive slide

·  20 second backpedal

·  One-minute run (speed 6.0)

Five to seven sets – Increase speed on run portion by 1.0 each set



3:19  Benefit of backpedaling



3:45  Defensive segment

·  Stance

·  Slides

·  Closeouts



5:44  Importance of single leg lifts

·  Rear-foot elevated squats

·  Piston squats

·  Lunges



6:34   Tempo training – controlling your tempo

Importance of slow tempos



6:44  Isometric training – iso holds at the bottom of reps

Importance of iso holds



7:17  Rehab and preventive care

7:35  Importance of sleep

8:00   Recap of episode



8:29  Welcome listeners to reach out about working together

Instagram: nick__blanco

Email: nicholas.v.blanco@gmail.com



8:55  Outro – Blanco Basketball Group’s pillars

1.  Set goals

2.  Train with passion

3.  Train with accuracy