Basketball Foundational Strength

Premier Basketball & Fitness Training

Basketball
Coach
Logan Ryan

Building strength for basketball can be tricky because of the need to balance the priority of basketball with the strength & power development in the weight room. That's why you need a plan when you go into your lifting sessions.

This program will help you get more work done in less time by using a traditional linear progression model. We use "Core" lift days in conjunction with lateral (frontal) and rotational (transverse days). This model allows you to prioritize building hypertrophy, strength, and power in in different planes of motion. From personal experience -- the time efficiency and results of this program will impress you on and off the court.

This is a six week, five day a week program. The program includes a first week of testing, three "total body" lift days, one of which is more frontal & transverse plane dominant, and two accessory days.

The program is a great fit for anyone looking to get stronger for their play on the court in a short window of time.

$19
Get Basketball Foundational Strength
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Push yourself harder, know you're getting better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Bands/Cable
Recommended
Barbells/Plates/Squat Rack
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Sample Week
Week 1 of 6-week program
Sunday
Testing Day 1

BFS Prep Circuit

A

High Knees = 30 secs Standing Pigeon = 3x10 sec holds per side 90/90 Shinbox = 3x10 sec holds per side Spiderman + Twist + Runner = 5x3 sec holds each part per side DB Goblet Squats = 10x w/ a medium weight ISO Bridge - 30 sec hold

B

Vert Jump Testing

3 x 1

C

Approach Max Vert Jump Testing

3 x 1

D

2DB Hang Clean

3 x 5

E

DB Split Squat

3 x 5

F

2DB Flat Bench Press

3 x 5

G

Cool Down

1 x 30

Monday
Testing Day 2

A

DB Supinated Bicep Curls

3 x 8

B

RB Triceps Pushdown

3 x 8

C

Heel Raises

3 x 8

Tuesday
Testing Day 3

BFS Prep Circuit

A

High Knees = 30 secs Standing Pigeon = 3x10 sec holds per side 90/90 Shinbox = 3x10 sec holds per side Spiderman + Twist + Runner = 5x3 sec holds each part per side DB Goblet Squats = 10x w/ a medium weight ISO Bridge - 30 sec hold

B

2DB Push Press

3 x 5

C

DB RDL

3 x 5

D

2DB Bent Row

3 x 5

E

Cool Down

1 x 30

Thursday
Testing Day 4

BFS Prep Circuit

A

High Knees = 30 secs Standing Pigeon = 3x10 sec holds per side 90/90 Shinbox = 3x10 sec holds per side Spiderman + Twist + Runner = 5x3 sec holds each part per side DB Goblet Squats = 10x w/ a medium weight ISO Bridge - 30 sec hold

B

DB Goblet Side Squat

3 x 8

C

RB Side Shoulder Raise

3 x 8

D

RB Rear Shoulder Raise

3 x 8

E

RB Standing Row

3 x 8

F

Push Ups

G

Pull Ups

H

Cool Down

Coach
More from Premier Basketball & Fitness Training
coach-avatar Logan Ryan

Logan (B.S., CSCS, CPT, PES) is the head strength & conditioning coach for Phoenix College Athletics.

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Build Foundational Strength

Basketball is a sport that requires strength and power to perform at an elite level. Use this program to increase your strength & power in 6 weeks.

Get Basketball Foundational Strength
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FAQs
Is this program a good place to start?
Yes, but it is recommended that you have been strength training for at least 2 months.
What's the goal of this program?
To help you get stronger, more powerful, and build mass in roughly the time of a summer training camp of 6 weeks.
Do I have to do the recommended exercises?
Nope! If you have any limitations and want to swap out an exercise for something you are more comfortable with, go for it!
What if I can't train 5 days per week?
All good. The emphasis is on the three total body lift days. The accessory days are meant to be complimentary so you can do those lifting days where and when you can.
I don't play basketball, but I still want to get stronger.
That's great! Although this program is designed for basketball players specifically, it can certainly be used by non-basketball players for their strength goals. Its for anyone looking to get stronger, put on some muscle and get more out of their training
Will this program help me be more athletic?
It might, but that will be more of an additional byproduct of the work, rather than the specific focus. This program is a great starting ground to develop general strength, power, and muscle mass, especially during the off-season preparation period.

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