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Back to Basic

4Athletes basketball

Basketball
Coaches
Jacopo Mulinacci and Daniele Missarelli

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🏀 Back to Basic - Simple. Effective. Back to Basic è una programmazione pensata per giocatori di basket con settimane piene: allenamenti, partite, studio, lavoro…è quindi poco il tempo da passare in sala pesi.

Strutturato in 4 settimane, con 2 sessioni principali e 1 sessione opzionale, è il modo più semplice ed efficace per costruire (o ricostruire) una base fisica solida, senza perdere tempo con programmi inutilmente complessi.

Le due sedute principali si concentrano sullo sviluppo di potenza e forza in tutto il corpo. La seduta opzionale invece è ha come obiettivo lo sviluppo dell'upperbody.

✅ Facile da seguire, anche in settimane cariche ✅ Adatto a ogni livello, dal dilettante al semi-pro ✅ Pensato per il basket: forza, esplosività, stabilità e resistenza ✅ Ideale in-season

Ogni allenamento è chiaro, concreto e centrato sull’essenziale. Perfetto per chi vuole risultati reali con un approccio professionale ma semplice da seguire.

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🏀 Back to Basic - Simple. Effective. Back to Basic is a program designed for basketball players with busy weeks: training, games, studies, work… leaving little time for the weightroom.

Structured over 4 weeks, with 2 main sessions and 1 optional session, it’s the simplest and most effective way to build (or rebuild) a solid physical foundation, without wasting time on unnecessarily complicated programs.

The two main sessions focus on developing totalbody power and strength. The optional session, on the other hand, aims to develop the upper body shield.

✅ Easy to follow, even in busy weeks ✅ Suitable for all levels, from amateur to semi-pro ✅ Designed for basketball: strength, explosiveness, stability, and endurance ✅ Ideal in-season

Each workout is clear, concrete, and focused on the essentials. Perfect for those who want real results with a professional approach easy to follow.

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A program that works with you
With 24/7 access from your phone or mobile device allows you to complete these workouts at whatever time works for your busy schedule.
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Develop Strength
Each set, rep, and movement are thoughtfully programmed so you get the most out of your training.
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Display Power and Explosiveness
When your opponents are getting slow and weak, you'll widen the gap by developing power and explosiveness that you'll demonstrate on court.
Features
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Programming 3 days per week
4 weeks of strength & power , splitted in 3 days per week. Start from the basic and develop your game.
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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. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbell // Med Ball // Kettlebell // Barbell // Plate // Loopband
Recommended
Conventional Gym
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

2DB Squat Jump

2 x 5 @ 20 %

A2

Medball HK Side Toss

2 x 5

B1

Single Leg Box Jump

2 x 3

B2

KB Catch Split

2 x 10

C1

Back Squat

4 x 5

C2

ISO KB Dead Bug

4 x 10

D1

KB single leg RDL

3 x 6

D2

2DB Bench Press

3 x 6

E1

1DB Split OH Press

3 x 6

E2

Loopband Twist

E3

Bird Dog Row

3 x 5

Tuesday
Week 1 Day 3

A1

KB Side Lunge Catches

2 x 5

A2

1DB Step Back Clean

2 x 5

B1

MB Side Bound to SL Jump

2 x 5

B2

MB Slam to Side Toss

2 x 5

C1

BB Hip Thrust

4 x 5

C2

Chin Up

4 x 5

D1

2DB Bulgarian Squat

3 x 5

D2

1DB Row

3 x 6

E1

Goblet Side Lunge

3 x 5

E2

SL Halo

3 x 10

E3

1DB Incline Bench Press

3 x 6

Thursday
Week 1 Day 5

A1

2DB Incline Bench Press Alt

3 x 5

A2

2DB Incline Bench Row

3 x 8

B1

Lat Machine

3 x 8

B2

2DB Shoulder Press

3 x 8

C1

Close Grip Bench Press

3 x 12

C2

Fitball Knees Tuck

3 x 10

C3

2DB Curl + Press

3 x 8

Coaches
coach-avatar Jacopo Mulinacci

Co-Founder of 4Athletes basketball, which aim to support pro basketball players to reach their best potential. Head Strength & Conditioning Coach at Pallacanestro Forlì 2.015 (Italian second division). +10years experience in professional basketball and youth athletes development programs. His experience includes working with Olympic's athletes and former NBA players.

coach-avatar Daniele Missarelli

Daniele is Co-Founder of 4Athletes basketball and Head Strength & Conditioning Coach at APU Udine (Italian second division). +10years experience in professional basketball. In his career has coached top Italian league, National teams and former NBA players. Curious about every kind of training method, you can find him bending knees under a heavy barbell or attending a yoga class on a green field.

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Simple. Effective.

Train like an Athlete. Stronger, Bigger, Faster.

Get Back to Basic
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FAQs
A chi è rivolto questo programma?
Il programma è rivolto a giocatori di qualsiasi livello che hanno bisogno di una programmazione in sala pesi semplice ma allo stesso tempo efficace.
Cosa succede se salto una sessione di allenamento?
Il programma è strutturato in modo da avere due sedute principali e una seduta opzionale. Può adattarsi bene alle esigenze di giocatori di qualsiasi livello e con settimane molto piene. Se proprio non si riescono a completare tutte e 3 le sedute è bene dare la priorità alle 2 principali.
Cosa devo aspettarmi da questo programma?
Un miglioramento delle tue capacità atletiche sul campo. Lavorerai tutte le componenti fisico/atletiche necessarie per performare al meglio. Ogni sessione comprende sia lavoro esplosivo che lavoro di forza.
Back to Basic