Kwa-Thema – Kwa-Thema Bulls Basketball team captain Thandokuhle Kunene is encouraging all basketball players to adhere to the following devised four-week programme which is aimed at assisting their players with home-based exercises.
The workout programme is divided into three phases, starting with the intensity workout plan.
The team is also known as the Northwest Eagles in the Basketball National League.
Players are encouraged to start each exercise with a minimum of 10 minutes warm up:
•10 push ups.
• 20 sit ups.
• 30 squats.
Kunene says players can attempt to do as many sets as possible within the 10 minutes warm-up session.
Second phase:
• Rope skipping for 15 to 20 minutes.
• High intensity skipping.
Third phase (Pyramid):
• Weighted Burpees push ups.
He recommends using 10kg dumbbells for this exercise.
“You start by doing a burpee, dip into a push up and explode back up, then repeat all through to 10.
“Rest for 60 seconds. Thereafter, repeat the same sequence nine times, take a 60-seconds break, then repeat it eight times. You do this until you reach one.
“Do not forget to stretch afterwards,” says Kunene.
He adds that people should use this time to rest.
“I think we should all use the time to regroup and do some introspection.
“The world has literally stopped and shifted in order for every one of us to get our acts together.
“At the moment there’s no such thing as ‘I don’t have time’. We’ve literally been given the time to fix ourselves and everything and everyone around us.
“To my teammates, I hope they are keeping fit because when the dust settles I’ll be handing out Whoopass on the court,” he adds.
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