Basketball Off-Season Program (12 Weeks)

Amir Performance

Basketball
Coach
Amir Abdulla

This 12-week off-season program will give you a training program will put you in a position to dominate the competition when the season tips off.

You'll get strong, develop power, and be primed to perform your best.

The program contains everything you need to execute a training program during your the off-season, from warmups, to strength, to mobility.

The program is designed so that you can repeat and re-use it each off-season, with 12 weeks of progressive training.

If you're serious about your game, you're in the right place!

$50
Get Basketball Off-Season Program (12 Weeks)
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Develop Strength
Each set, rep, and movement are thoughtfully programmed so you get the most out of your season.
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Display Power and Explosiveness
When your opponents are getting slow and weak as the season beats down on them, you'll widen the gap by developing power and explosiveness that you'll demonstrate week-in and week-out.
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Dominate the Competition
Let's not forget why you're here in the first place... to win. I'll help you do that!
Features
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Programming 4 days per week
4 days of warmups, strength, and accessory work so you feel and perform your best.
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Exercise Video Guidance
I've filmed each movement so you know exactly what to do and how to do it.
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Detailed, expert instruction
Beyond the sets and reps, I'll give you all the details you need to get the most out of your training plan.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Equipment
Required
Dumbbells, Kettlebells, Bands, Bench, Cable Machine
Recommended
Conventional Gym
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Sample Week
Week 1 of 12-week program
Sunday
Day 1 - Legs

Prep

A

Warmup

Complete the following before you start your session: Couch Stretch 1 x 30s 90/90 x10 Hamstring floss x10 Front Back Reach x10 TKE 2x10 Spanish Squats 2x10 Heeldip 2x10 Hip thrusters x10 Air Squats x10 Back Lunges x10 Pogos x10

B1

Trapbar DL

3 x 5

B2

Box Jumps

3 x 5

C1

Bulgarian Split Squats

3 x 6

C2

Depth jumps

3 x 6

D1

SL RDL

3 x 8

D2

Broad jumps

3 x 20

E

Calf Raises

3 x 20

F

Pogos

3 x 20

Monday
Day 2 - Upper Body

Prep

A

Warmup

Complete the following before you start your session: Couch Stretch 1 x 30s 90/90 x10 Hamstring floss x10 Front Back Reach x10 TKE 2x10 Spanish Squats 2x10 Heeldip 2x10 Hip thrusters x10 Air Squats x10 Back Lunges x10 Pogos x10

B1

Alt DB Bench Press

3 x 8

B2

HR Push ups

3 x 12

C1

Joystick Press

3 x 10

C2

Joystick Row

3 x 10

D1

Ball Slams

3 x 10

D2

Rotational ball Slams

3 x 10

E1

CX rotation

3 x 10

E2

Plank on Ball

3 x 15

Wednesday
Day 3 - Legs

Prep

A

Warmup

Complete the following before you start your session: Couch Stretch 1 x 30s 90/90 x10 Hamstring floss x10 Front Back Reach x10 TKE 2x10 Spanish Squats 2x10 Heeldip 2x10 Hip thrusters x10 Air Squats x10 Back Lunges x10 Pogos x10

B

KB Wallsit

3 x 30

C1

ISO Lunge

3 x 10

C2

ISO RFESS

3 x 30

D

1 Leg Hip Thrusters

3 x 30

E

TA lifts

3 x 15

F

Calf Raises

3 x 20

Thursday
Day 4 - Upper Body

Prep

A

Warmup

Complete the following before you start your session: Couch Stretch 1 x 30s 90/90 x10 Hamstring floss x10 Front Back Reach x10 TKE 2x10 Spanish Squats 2x10 Heeldip 2x10 Hip thrusters x10 Air Squats x10 Back Lunges x10 Pogos x10

B1

Alt DB Bench Press

3 x 8

B2

HR Push ups

3 x 12

C1

Joystick Press

3 x 10

C2

Joystick Row

3 x 10

D1

Ball Slams

3 x 10

D2

Rotational ball Slams

3 x 10

E1

CX rotation

3 x 10

E2

Plank on Ball

3 x 15

Coach
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Sports Performance coach for basketball players🏀

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