Basketball In-Season Program

Amir Performance

Basketball
Coach
Amir Abdulla

This 4-week In-season program will give you a training program that get you strong, develop power, and have you performing your best when it matters most.

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

The program is designed so that you can repeat and re-use it time and again, and as your basketball schedule varies (with 1 or 2 games per week), I give you the guidance to vary your training too.

Done with the 4 weeks but still in-season, restart the program from day 1.

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

$50
Get Basketball In-Season Program
benefit-image-0
Develop Strength
Each set, rep, and movement are thoughtfully programmed so you get the most out of your season.
benefit-image-1
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.
benefit-image-2
Dominate the Competition
Let's not forget why you're here in the first place... to win. I'll help you do that!
Features
feature-icon
Programming 4 days per week
4 days of warmups, strength, and accessory work so you feel and perform your best.
feature-icon
Demo Videos
I've filmed each movement so you know exactly what to do and how to do it.
feature-icon
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.
feature-icon
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
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Day 1 - Legs

Prep

A

Warm Up

Complete the following before you start your session: Couch Stretch 1 x 30s 90/90 x10 Hamstring floss x10 7 Way Hip x10 Fire Hydrants x10 Front Back Reach x10 TKE 2x10 Spanish Squats 2x10 Heel Dip 2x10 Hip Thrusters x10 Air Squats x10 Back Lunges x10 Pogos x10

B

1/4 Squats

2 x 10

C

Bulgarian Split Squats

3 x 5

D1

DB Squat jump

2 x 5

D2

Band assisted jumps

2 x 5

E1

SL KB swing

3 x 10

E2

TA lifts

3 x 15

E3

CX rotation

3 x 5

Monday
Day 2 - Upper Body

Prep

A

Warm Up

Complete the following before you start your session: Couch Stretch 1 x 30s 90/90 x10 Hamstring floss x10 7 Way Hip x10 Fire Hydrants x10 Front Back Reach x10 TKE 2x10 Spanish Squats 2x10 Heel Dip 2x10 Hip Thrusters x10 Air Squats x10 Back Lunges x10 Pogos x10

B1

DB Snatch

3 x 5

B2

Slamball vertical toss

3 x 5

C1

Bridge press

3 x 6

C2

Plank Row

3 x 8

D1

Cable row

3 x 8

D2

Cable press

3 x 6

E1

CX rotation

3 x 10

E2

Kneeling Pallof press

3 x 10

E3

Ball Slams

3 x 5

Wednesday
Day 3 - Legs

Prep

A

Warm Up

Complete the following before you start your session: Couch Stretch 1 x 30s 90/90 x10 Hamstring floss x10 7 Way Hip x10 Fire Hydrants x10 Front Back Reach x10 TKE 2x10 Spanish Squats 2x10 Heel Dip 2x10 Hip Thrusters x10 Air Squats x10 Back Lunges x10 Pogos x10

B

DB Jumps

2 x 5

C1

Front Lunge break

3 x 5

C2

Split Jumps

3 x 5

D1

Nordic hamstrings

3 x 5

D2

Ball Plank

3 x 12

Thursday
Day 4 - Upper Body

Prep

A

Warm Up

Complete the following before you start your session: Couch Stretch 1 x 30s 90/90 x10 Hamstring floss x10 7 Way Hip x10 Fire Hydrants x10 Front Back Reach x10 TKE 2x10 Spanish Squats 2x10 Heel Dip 2x10 Hip Thrusters x10 Air Squats x10 Back Lunges x10 Pogos x10

B1

DB Snatch

3 x 5

B2

Slamball vertical toss

3 x 5

C1

Bridge press

3 x 6

C2

Plank Row

3 x 8

D1

Cable row

3 x 8

D2

Cable press

3 x 6

E1

CX rotation

3 x 10

E2

Kneeling Pallof press

3 x 10

E3

Ball Slams

3 x 5

Coach
More from Amir Performance
coach-avatar Amir Abdulla

Sports Performance coach for basketball players🏀

closer-image-1
closer-image-2
You Serious about Winning?

Dominate the competition and get started today!

Get Basketball In-Season Program
closer-image-3

More from Amir Performance

programs
Basketball In-Season Program
Join Today!