Back to Basic
4Athletes basketball
Basketball🏀 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.
âś… Easy to follow, even in busy weeks
âś… Suitable for all levels, from amateur to semi-pro
âś… Designed for basketball: strength, explosiveness, stability, and endurance
âś… 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.
A1
2DB Squat Jump
2 x 5 @ 20 %
A2
HK Medball 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 SL RDL
3 x 6
D2
2DB Bench Press
3 x 6
E1
Split Pos 1DB Shoulder Press
3 x 6
E2
Ath Pos Loopband Rotation
3 x 15
E3
Bird Dog Row
3 x 5
A1
KB Side Lunge Catches
2 x 5
A2
1DB Step Back Clean
2 x 5
B1
Snap Down Side Bound to SL Jump
2 x 5
B2
MedBall 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
A1
2DB Alt Incline Bench Press
3 x 5
A2
2DB Incline Bench Row
3 x 8
B1
Lat Machine | neutral grip
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
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.
Daniele Missarelli
Daniele is Co-Founder of 4Athletes basketball and Head Strength & Conditioning Coach at APU Udine (Italian first 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.
