Off-Season | Rookie
4Athletes basketball
Basketball🇮🇹
Costruisci. Trasforma. Domina. Questo programma Off-Season di 10 settimane è stato progettato per accompagnarti attraverso un percorso completo di sviluppo fisico, con l’obiettivo di arrivare alla prossima stagione pronto, forte e reattivo.
Diviso in tre fasi, il programma segue una progressione che parte dalle basi e arriva a un trasferimento al campo da gioco.
Che tu voglia prepararti per un campionato Senior, per la tua miglior stagione in tra i professionisti o puntare ai campionati maggiori, questo programma ti fornisce una struttura professionale, pensata da chi lavora nel basket ad alto livello ogni giorno.
La tua Off-Season non è una pausa. È il momento in cui costruire chi sei.
10 Settimane | 4 Allenamenti per settimana | Suggerimenti di conditioning specifici per ogni fase
🇺🇸
Build. 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@
Prep
B
PREP 1
2 ROUNDS Front Plank x30'' Clamshell x10@ Crossover Reverse Lunges x5@
C
Back Squat
3 x 8 @ 70 %
D1
BB Hip Thrust
3 x 8
D2
2DB Shoulder Press
3 x 10
E1
Fitball SL 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@ HK Windmill x5@
Prep
B
PREP 2
2 ROUNDS Shoulder E.R. w/band x10 Plank Shoulder Tap x10@ Yoga Push Up x10
C
Bench Press
4 x 6
D1
Chin Up
3 x 5
D2
Suitcase Carry
3 x 30
E1
2DB Incline Bench Press Alt
3 x 6
E2
1DB Row
3 x 6
F1
Narrow Push Up
3 x 10
F2
Triceps Push Down
3 x 10
A
45-60 Min Low Level Cardio
Prep
A
MOBILITY 3
3 ROUNDS Bird Dog x5@ Groin Rocker T-Spine rot x5@ HK Hip Flex. Stretch x30''@
Prep
B
PREP 3
2 ROUNDS Hip Lift ISO March x5@ Side Plank ABD x10@ Load and Lift x5@
C
BB RDL
3 x 8
D1
2DB Split Squat
3 x 6
D2
1DB HK OH Press
3 x 6
E1
1DB Goblet Side Squat
3 x 6
E2
Russian Twist
3 x 20
F1
Back Fly
3 x 10
F2
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 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 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.
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
