Off-Season | Rookie
4Athletes basketball
BasketballBuild. Transform. Dominate. This 10-week Off-Season program is designed to guide you through a complete physical development journey—so you can show up to next season ready, strong, and explosive.
Divided into three strategic phases, the program follows a smart progression that starts from the foundation and leads to full transfer onto the basketball court.
Whether you're preparing for a senior league, aiming for your best professional season, or chasing the next level, this program gives you a professional structure built by coaches who work in high-level basketball every day.
Your Off-Season isn’t a break. It’s the time to build who you are.
10 weeks | 4 workout per week | Conditioning tips for every phase
Prep
A
MOBILITY 1
3 ROUNDS Cat Cow x10 Frog Pose x10 90/90 Hip Mobility x5 each side
Prep
B
PREP 1
2 ROUNDS Front Plank x30'' Clamshell x10 each side Crossover Reverse Lunges x5 each side
C
Back Squat
3 x 8 @ 70 %
D1
BB Hip Thrust
3 x 8
D2
2DB Shoulder Press
3 x 10
E1
Fitball Single-Leg Curl
3 x 6
E2
ISO KB Dead Bug
3 x 10
F1
2DB Lateral Raises
3 x 10
F2
2DB Shrugs
3 x 10
Prep
A
MOBILITY 2
3 ROUNDS Prayer Stretch w/roll x5 T-Spine Rot w/roll x5 each side HK Windmill x5 each side
Prep
B
PREP 2
2 ROUNDS Shoulder E.R. w/band x10 Plank Shoulder Tap x10 each side Yoga Push Up x10
C
Bench Press
4 x 6
D1
Chin Up
3 x 5
D2
Suitcase Carry
3 x 30
E1
2DB Alt Incline Bench Press
3 x 6
E2
1DB Row
3 x 6
F1
Narrow Push Up
3 x 10
F2
Triceps Pushdown
3 x 10
A
30-45 Min Low Level Cardio
1 x 45:00
Prep
A
MOBILITY 3
3 ROUNDS Bird Dog x5 each side Groin Rocker T-Spine rotation x5 each side HK Hip Flexor Stretch x30sec each side
Prep
B
PREP 3
2 ROUNDS Hip Lift ISO March x5 each side Side Plank ABD x10 each side Load and Lift x5 each side
C
BB RDL
3 x 8
D1
2DB Split Squat
3 x 6
D2
HK 1DB OH Press
3 x 6
E1
1DB Goblet Side Squat
3 x 6
E2
Russian Twist
3 x 20
F1
2DB Bench Reverse Fly
3 x 10
F2
KB Standing Calf Raise
3 x 10
Prep
A
MOBILITY 4
3 ROUNDS SMR T-Spine Opener x30'' Spiderman Stretch x5@ Prayer Stretch 3pos x3
Prep
B
PREP 4
2 ROUNDS Front Plank Reach x5@ Prone W X10 Side Plank Row x15@
C
2DB Bench Press
3 x 8
D1
Inverted Row
3 x 10
D2
Loopband Twist
3 x 10
E1
Split Pos Landmine Press
3 x 6
E2
Bird Dog Row
3 x 6
F1
2DB Curl & Press
3 x 8
F2
Hammer Curls
3 x 15
A
Stationary Bike
1 x 30:00
B
Stationary Bike
4 x 3:00
C
Run
1 x 6000
D
Run
3 x 5:00
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.
The spotlight belongs to those who grind when no one’s watching. Want to stand out? Be the player coaches can’t ignore? This is where it starts.
Get Off-Season | Rookie
Andrea Bargnesi
Pro Athlete
Verified Athlete"È ormai da anni chi mi affido a 4Athletes per la mia Off-Season. la professionalità e la competenza che li contraddistingue mi permette di arrivare pronto ad ogni stagione."
Matteo Parravicini
Pro Athlete
Verified Athlete"Come ogni estate mi affido a 4Athletes per programmare il lavoro con grande attenzione, per arrivare sempre pronto ed in condizione al raduno."
Angelo Del Chiaro
Pro Athlete
Verified Athlete"Ringrazio 4Athletes perchè, durante il periodo estivo, mi segue con grande professionalità e mi aiuta a svolgere un lavoro mirato e adatto alle mie esigenze, per arrivare ben preparato alla stagione successiva."
