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Amir Performance Basketball 12-Week Program (No equipment)

Amir Performance

Coach
Amir Abdulla

Elevate your game with work that actually transfers to the court

This program takes a focused approach to increase your strength, power, speed and vertical jump. And if you don't have access to a gym or fancy equipment, don't worry, I've got you covered. This program requires NO equipment and is proven to help you make that gains you need to increase your performance on the court.

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Pro Training Made Easy and Accessible
I've taken the proven methods that have helped pros all across the globe increase performance, broken the workouts down and made them easily understandable and delivered straight to your phone. Now, you don't need fancy gym equipment and expensive, over the top, performance implements. This is proven training that takes 0 equipment and is guaranteed to produce results.
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Real Coaching and Professional Guidance
I'm here to help you on your journey. I've included quality exercise instructional videos into each session and will be available to answer any questions and provide clarity where you need it.
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Train In-Season or Out
This program will enable you train year round on explosiveness, strength, speed and mobility. This way, you're improving every single week so you're always on the top of your game.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for basketball players of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
No equipment, no problem! This program can be done by anyone, anywhere complete with detailed instructions and coaching pointers.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
NONE
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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

Bulgarian Split Squats

3 x 12

B2

Drop jumps

3 x 5

C1

Step ups

3 x 10

C2

Depth jumps

3 x 6

D

Broad jumps

3 x 6

E1

Side lunges

3 x 10

E2

Skater jumps

3 x 20

F1

Calf Raises

3 x 20

F2

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

Push Ups

3 x 10

B2

HR Push ups

3 x 10

C

Pull Ups

3 x 10

D

Leg Raise

3 x 15

E1

Deadbug

3 x 10

E2

Athlete Plank

3 x 10

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

B1

ISO BW Squat

3 x 30

B2

Pulse Squat

3 x 10

C1

ISO Split squat

3 x 30

C2

Pulse Split Squat

3 x 30

D1

1 Leg Hip Thrusters

3 x 30

D2

Hip Lifts

3 x 10

E1

Forward Jumps

3 x 10

E2

Side Jumps

3 x 5

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

Push Ups

3 x 10

B2

HR Push ups

3 x 10

C

Pull Ups

3 x 10

D

Leg Raise

3 x 15

E1

Deadbug

3 x 10

E2

Athlete Plank

3 x 10

Coach
coach-avatar Amir Abdulla

I am a former basketball player and now a full-time personal trainer and professional strength and conditioning coach. I work with National team players, overseas pros and young aspiring players daily. My goal is to help you develop the physical aspects you need to play basketball at the highest level while staying injury-free and to make sure you are ready to take the next step in your career.

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No Equipment Necessary

All the performance improvements you need, done anywhere, anytime. Watch the results translate directly to the court!

Get Amir Performance Basketball 12-Week Program (No equipment)
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FAQs
Who is this program for?
Any athlete looking to increase their on the court performance who doesn't have easy access to a ton of gym equipment
The Proof
verified-athlete-avatar Chris Czerapowicz

National team player & Liga ACB

Verified Athlete

"Amir has helped me in many ways but what really impressed me right from the start was how invested he was in finding out exactly what I needed. He did thorough testing, analyzed my weaknesses and came up with a great plan. I always look forward to get the summer started and working with Amir."

Amir Performance Basketball 12-Week Program (No equipment)