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M1 Complete Hooper

Mach 1 Sports Performance

Basketball, Strength & Conditioning, Powerlifting
Coaches
Shane Anderson and Mik Hrabczuk

Jump Higher. Move Better. Play Above the Rim.

The M1 Complete Hooper is an athletic performance program built for basketball players who want to improve their vertical jump, explosiveness, strength, and overall movement on the court.

This isn’t just a collection of random plyometrics.

The program combines strength training, jumping, sprinting, reactive work, and movement preparation into a structured plan designed to help you become a more explosive basketball player.

Whether you're trying to throw down your first dunk, finish higher at the rim, improve your rebounding, or simply become a more athletic player, this program gives you the structure to train for it.

$150
Get M1 Complete Hooper
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Realtive Strength
Build the lower-body strength necessary to produce more force. Squat, hinge, split-stance, and unilateral strength work develops the physical foundation behind a bigger vertical.
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Explosive Power
Learn to produce force quickly. Olympic-lifting variations, loaded jumps, throws, and explosive strength exercises bridge the gap between strength and athleticism.
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Plyometrics
Improve your ability to absorb force, redirect it, and explode off the ground. You'll progress from foundational landing and jumping mechanics into higher-intensity reactive plyometrics.
Features
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Access to your coaches
Get guidance when you need it. Ask questions, get clarification on exercises, and receive support throughout the program so you’re not left guessing.
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Every exercise includes clear instructions, sets, reps, and coaching points so you know exactly what to do and how to do it correctly.
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Committed Teammates
Train alongside athletes working toward the same goal. Stay accountable, share progress, and be part of a community focused on becoming more explosive
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Squat Rack // Dumbells // Adjustable Bench // Trap bar // Open Space for jumps and bounds
Recommended
Hurdles // Plyo Boxes // Medicine balls
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Sample Week
Week 1 of 16-week program
Sunday
Day 1

A1

Weighted Jumps

4 x 5

A2

Couch Stretch (Hip Flexors)

3 x 0:30

B1

Front Squat

4 x 5

B2

Depth Jump

4 x 3

C1

Seated SA DB Press

3 x 8

C2

Pull-Ups

3 x 8

D1

Back Extension

3 x 10

D2

Physioball Leg Curl

3 x 10

Tuesday
Day 2

A1

TrapBar Jump

3 x 5

A2

Med Ball Slam

3 x 5

B1

Trap Bar Deadlifts

3 x 8

B2

Box Jump

3 x 3

C1

One-Arm DB Bench Press

3 x 10

C2

Med Ball Chest Pass

3 x 5

D1

Split Squat

3 x 10

D2

KB double leg RDL

3 x 10

E1

Seated Row

3 x 12

E2

Band Pull-Apart

3 x 15

Thursday
Day 3

A1

Med Ball Rotational Throw

3 x 5

A2

Med Ball Slams

3 x 5

A3

Skip with Med Ball

3 x 10

B1

Back Squat

3 x 5

B2

Split Squat Jump

3 x 3

C

Leg Press

3 x 15

D1

Incline DB Bench Press

3 x 8

D2

Chin-Up

3 x 8

E1

Partner Nordic Hamstring Curl

3 x 5

E2

Reverse Hyperextension

3 x 12

Coaches
More from Mach 1 Sports Performance
coach-avatar Shane Anderson

Shane Anderson is a Sports Performance Coach and Personal Trainer from Phoenix, AZ. He graduated from the University of Nevada in 2011 where he played football for the Wolf Pack and holds the school record for wide receivers in the bench press and back squat. Shane competed in Olympic Weightlifting up until 2016 in which he was ranked 18th in the nation for his weight class.

coach-avatar Mik Hrabczuk

Mik has coached athletes for the last 12 years, he’s helped top basketball recruits and programs progress strength, speed, confidence, and mentality. As an Olympic athlete, he placed in the country’s top 50. He has found his passion in coaching the athletes who have already been counted out. Who have a dream that seems too crazy and too big to others. He understands what it’s like to be doubted.

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M1 Complete Hooper

You don’t need more random workouts—you need a plan that develops the qualities that make you more explosive. This program gives you the structure to build strength, improve power, jump higher, and become a better athlete on the court. Put in the work. E

Get M1 Complete Hooper
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FAQs
Who is this program for?
M1 complete hooper is built for basketball players who want to improve their vertical jump, explosiveness, strength, and overall athleticism. It can work for high school, college, and adult hoopers.
How long are the workouts?
Most sessions are designed to be completed in roughly 45-60 minutes depending on your training experience, rest periods, and equipment availability.
Can I do this while I’m playing basketball?
Yes, but your basketball schedule matters. If you are practicing or playing multiple times per week, you may need to manage your overall workload so you are not doing too much high-intensity jumping at once.
Is this just a plyometric program?
No. Plyometrics are only one part of the program. You will also train strength, acceleration, power, mobility, landing ability, and other qualities that contribute to a better vertical jump.
How quickly will I see results?
Results vary based on your training history, consistency, sleep, nutrition, recovery, and current athletic ability. The goal is to build sustainable improvements rather than promise a specific number of inches in a specific amount of time.

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