MO NOVOLANI // PLAYER DEVELOPMENT PROGRAM
LONDON CAVALIERS

MO NOVOLANI

PLAYER DEVELOPMENT PROGRAM

PHASE 1
4 WEEKS
28 SESSIONS
PROTOCOL // 01

NUTRITION

01

ZERO JUNK FOOD

No fried food. No processed snacks. No excuses. Every meal is intentional. Every bite serves a purpose. Discipline starts the moment you sit down to eat. Your performance starts with your food choices.

02

HIGH PROTEIN

Protein at every single meal. Chicken, fish, lean beef, eggs. Non-negotiable. Your body is a machine—fuel it with premium grade or don't expect elite output.

03

ZERO SWEETS

No sweets. No chocolate. No ice cream. No cakes. No added sugars. The craving passes. The discipline stays. Champions sacrifice comfort for excellence. Choose wisely.

04

DRINK WATER

Don't drink your calories. Stay hydrated throughout the day. Drink at least 2-3L of water per day.

PROTOCOL // 02

THE WEEKLY WORKOUTS

WEEK 1 // BASE TOLERANCE

MONDAY Push + Core + Rope
Push-ups (incline if needed): 4×8–10
Chair/bench dips: 3×6–8
Plank: 3×30–45s
Dead bug: 3×8/side
Jump rope: 10 rounds of 20s on / 40s off
Walk: 45 mins easy
TUESDAY Pull + Core + TEAM
Pull-ups negatives: 4×4–5 (5 sec lower each rep)
Horizontal pull (inverted row/band row): 3×8–10
Hanging/lying leg raises: 3×10–12
Side plank: 2×30s/side
Walk: 20–30 mins easy (optional)
WEDNESDAY Lower + Engine
Sumo squat: 4×12–15 (controlled tempo)
Walking lunges: 3×8–10/leg
Finisher Circuit (3 rounds, 60–90s rest):
• Mountain climbers 20s
• Burpees 15s
• Plank 30s
Jump rope (optional): 8 rounds 20s on / 40s off
Walk: 45–60 mins Zone 2
THURSDAY Push Lighter + Core + Rope
Push-ups: 3×8–10
Dips: 2×6–8
Plank: 2×45s
Pallof press OR dead bug: 3×8/side
Jump rope: 12 rounds 20s on / 40s off
Walk: 45 mins easy
FRIDAY Pull Lighter + Core + TEAM
Pull-up negatives: 3×4 (5 sec lower)
Horizontal pull: 2×10–12
Leg raises: 2×10–12
Walk: 20–30 mins easy
SATURDAY Lower + Rope (No Game)
Sumo squat: 4×15
Walking lunges: 3×10/leg
Circuit (3 rounds, 60–90s rest):
• Climbers 20s
• Burpees 20s
• Plank 30s
Jump rope: 10 rounds 25s on / 35s off
Walk: 45–60 mins
SUNDAY Recovery
Walk: 60 mins easy + mobility 10 mins

WEEK 2 // ADD VOLUME

MONDAY Push + Core + Rope
Push-ups: 4×10–12
Dips: 3×8
Plank: 3×45s
Dead bug: 3×10/side
Rope: 12 rounds 25s on / 35s off
Walk: 45–60 mins
TUESDAY Pull + Core + TEAM
Pull-up negatives: 4×5 (5–6 sec lower)
Horizontal pull: 3×10–12
Leg raises: 3×12–15
Side plank: 2×40s/side
WEDNESDAY Lower + Engine
Sumo squat: 4×15–18
Lunges: 3×10–12/leg
Circuit (3 rounds):
• Climbers 25s
• Burpees 20s
• Plank 35s
Rope (optional): 10 rounds 20s/40s
THURSDAY Push Lighter + Core + Rope
Push-ups: 3×10–12
Dips: 2×8
Plank: 2×60s
Dead bug: 3×10/side
Rope: 10 rounds 30s on / 30s off
FRIDAY Pull Lighter + Core + TEAM
Pull-up negatives: 3×5
Horizontal pull: 2×12
Leg raises: 2×12–15
SATURDAY Lower + Rope (No Game)
Sumo squat: 4×18–20
Lunges: 3×12/leg
Circuit (4 rounds, 60–90s rest):
• Climbers 20s
• Burpees 20s
• Plank 30s
Rope: 12 rounds 25s/35s
SUNDAY Recovery
Walk: 60 mins easy + mobility 10 mins

WEEK 3 // ADD DENSITY

MONDAY Push + Core + Rope
Push-ups: 5×10–12
Dips: 4×8
Plank: 3×60s
Dead bug: 3×10/side
Rope: 12 rounds 30s on / 30s off
Walk: 45–60 mins
TUESDAY Pull + Core + TEAM
Pull-up negatives: 5×4–5 (6 sec lower)
Horizontal pull: 4×10–12
Leg raises: 3×12–15
Side plank: 2×45s/side
WEDNESDAY Lower + Engine
Sumo squat: 5×15–18
Lunges: 4×10/leg
Circuit (4 rounds):
• Climbers 25s
• Burpees 20s
• Plank 35s
Rope (optional): 8 rounds 30s/30s
THURSDAY Push Lighter + Core + Rope
Push-ups: 3×10–12 (leave 2 reps in tank)
Dips: 2×8
Plank: 2×60s
Dead bug: 2×10/side
Rope: 8 rounds 40s on / 20s off
Walk: 45 mins
FRIDAY Pull Lighter + Core + TEAM
Pull-up negatives: 3×4–5
Horizontal pull: 2×10–12
Leg raises: 2×12
SATURDAY Lower + Rope (No Game)
Sumo squat: 5×18–20
Lunges: 4×10–12/leg
Circuit (4 rounds):
• Climbers 30s
• Burpees 20s
• Plank 40s
Rope: 10 rounds 40s/20s
Walk: 45–60 mins
SUNDAY Recovery
Walk: 60 mins easy + mobility 10 mins

WEEK 4 // CONSOLIDATE + STANDARDS

MONDAY Push + Core + Rope
Push-ups: 5×12
Dips: 4×8–10
Plank: 3×60s
Dead bug: 3×12/side
Rope: 10 rounds 40s/20s
Walk: 45–60 mins
TUESDAY Pull + Core + TEAM
Pull-up negatives: 5×5 (6 sec lower)
Horizontal pull: 4×12
Leg raises: 3×15
Side plank: 2×60s/side
WEDNESDAY Lower + Engine
Sumo squat: 5×20
Lunges: 4×12/leg
Circuit (4 rounds):
• Climbers 30s
• Burpees 25s
• Plank 45s
Rope (optional): 6–8 rounds 30s/30s
THURSDAY Push Lighter + Core + Rope
Push-ups: 3×12
Dips: 2×8
Plank: 2×75s
Dead bug: 2×12/side
Rope: 8 rounds 40s/20s
FRIDAY Pull Lighter + Core + TEAM
Pull-up negatives: 3×5
Horizontal pull: 2×12
Leg raises: 2×15
SATURDAY Lower + Rope (No Game)
Sumo squat: 5×20
Lunges: 4×12/leg
Circuit (5 rounds, 60–90s rest):
• Climbers 25s
• Burpees 20s
• Plank 40s
Rope: 12 rounds 30s/30s OR 10 rounds 40s/20s
SUNDAY Recovery
Walk: 60 mins easy + mobility 10 mins
PROTOCOL // 03

BASKETBALL TRAINING

MONDAY 90 MIN
HANDLE + SPOT SHOOTING + RIM PRESSURE
0:00–0:08 (8 min)
Warm-up
Dynamic + light ball taps + 2 mins stationary dribble
0:08–0:18 (10 min)
Form Shooting
30 makes close-range
0:18–0:33 (15 min)
Handle Foundation
Stationary eyes-up (6 min): low/waist/hang (30s R/L), cross 30s, between 30s, behind 30s
Movement (9 min): accel/decel 6 reps, retreat→re-attack 6 reps, probe 6 reps
0:33–0:55 (22 min)
Spot Shooting Ladder
5 spots × 8 shots = 40 shots
Make Standards: Min 20 / Good 26 / Elite 32
Constraint: catch-to-shot under 2 seconds OR 1–2 step relocation
0:55–1:10 (15 min)
Rim Pressure Finishing
20 total finishes: inside hand 6/side (12) + reverse 4/side (8)
Make Standards: Min 10 / Good 13 / Elite 16
Rule: controlled landings
1:10–1:20 (10 min)
Guard Reads
Chair/cone screen top: 18 reps total (6 each) — turn corner / snake / reject
After each rep: jump stop + pass mechanics (air pass) or wall pass if available
1:20–1:30 (10 min)
Free Throws
25 attempts
Make Standards: Min 16 / Good 18 / Elite 20
Finish rule: end on 2 makes in a row
TUESDAY TEAM TRAINING
CAVALIERS PRACTICE SESSION
WEDNESDAY 90 MIN
CREATION PULL-UPS + 3PT + PASSING
0:00–0:08 (8 min)
Warm-up
Dynamic movement + ball handling prep
0:08–0:18 (10 min)
Form Shooting
30 makes
0:18–0:30 (12 min)
Handle: Change of Direction
Stationary (4 min): cross/between/behind 30s each + 1 min weak-hand pound
Zig-zag series (8 min): 2 down-and-back trips using court lines
Standard: eyes up, sharp changes, controlled stop
0:30–0:50 (20 min)
Pull-up Creation Block
24–30 shots total (both wings + both elbows) — 6–7 shots per location
Make Standards: Min 10 / Good 14 / Elite 18
Stop standard: two-foot stop; no drifting
0:50–1:05 (15 min)
3PT Block
30 shots (3 spots × 10) — Alternate: catch-and-shoot, then 1-dribble side step (repeat)
Make Standards: Min 8 / Good 11 / Elite 15
1:05–1:15 (10 min)
Passing + Footwork
40 passes total (20 strong-hand, 20 weak-hand)
Pattern: drive step → jump stop → snap pass mechanics (or wall target)
1:15–1:22 (7 min)
Late-clock Scoring
10 reps total: 5 retreat → pull-up, 5 hesitation → pull-up
Make Standards: Min 4 / Good 6 / Elite 8
1:22–1:30 (8 min)
Free Throws
20 attempts
Make Standards: Min 13 / Good 15 / Elite 17
Finish on 2 makes
THURSDAY 90 MIN
PNR PACKAGE + MID-POST GUARD WEAPON + SHOOTING MIX
0:00–0:08 (8 min)
Warm-up
Dynamic movement + ball handling prep
0:08–0:18 (10 min)
Form Shooting
30 makes
0:18–0:33 (15 min)
PnR Handle + Pace
Chair/cone screen:
12 reps screen approach pace (slow-fast entries)
8 reps retreat → re-screen entry
Standard: change pace before screen, explode after
0:33–0:55 (22 min)
PnR Read + Shot/Finish Combo
36 reps total (12 each):
Turn corner to finish (or paint touch + stop)
Snake to mid pull-up
Reject to finish/pull-up
On "kick" reps (solo): jump stop + pass mechanics then reset
Make Standards on shots/finishes: Min 14 / Good 18 / Elite 22
0:55–1:10 (15 min)
Mid-post Guard Weapon
20 shots:
Reverse pivot face-up jumper: 10 (5/side)
Quick drop-step baseline: 10 (5/side)
Make Standards: Min 8 / Good 12 / Elite 15
1:10–1:20 (10 min)
Shooting Mix
20 shots: 10 relocation catch-shoot + 10 1-dribble pull-up
Make Standards: Min 8 / Good 11 / Elite 14
1:20–1:30 (10 min)
Free Throws
25 attempts
Make Standards: Min 16 / Good 18 / Elite 20
Finish on 2 makes
FRIDAY TEAM TRAINING
CAVALIERS PRACTICE SESSION
SATURDAY NL GAME DAY
NATIONAL LEAGUE COMPETITION
SUNDAY REST / GAME DAY
RECOVERY OR COMPETITION
PROTOCOL // 04

DAILY NON-NEGOTIABLES

DAILY REPORT

NO EXCUSE JUST PRODUCE

MO NOVOLANI // LONDON CAVALIERS 2026

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