New

Phase 1: Foundations for Hoopers (4 Days/Week- Beginner)

In-Tension Training LLC

Basketball

Coach

Roy Palmer

This Hoopers Foundations Program is developed for those who are seeking to utilize the weight-room as a tool to help them excel on the hard wood. For our hoopers this is the first step in the journey to achieving your goals and blowing past defenders.

What this program focuses on...

✅ Building a solid foundation or core strength/stability

✅ Acceleration to blow past defenders

✅ Force absorption to prevent risk of injury

✅ Strength and conditioning to get more minutes on the court

By improving these qualities, you will enhance the effects of more intensive strength/power training as we advance by improving movement quality, muscular imbalances, and reducing the risk of injury. This program provides a safe, efficient, intro program for basketball athletes new to the weight room or just starting their off-season training.

$45

Get Phase 1: Foundations for Hoopers (4 Days/Week- Beginner)

Build a Strong Foundation

Building a strong foundation of strength, endurance and stability is what separates elite players from the rest of the pack. This program singles out any and all issues that you currently have and address them by hammering out the correct movements and lifts so that way you can be the best version of yourself out on the court.

SPEED to Get Downhill Fast

To blow past defenders you need SPEED. To play tough defense you need SPEED. To be the person who doesn't give up or back down you need mental toughness and the SPEED to back it up.

Injury Prevention

Staying on the court means staying healthy to allow yourself opportunities to be out there. Reducing the risk of injury is a main focus of this program and we focus on good movement patterns and load management in order to do so. When it comes time for the court you will have been exposed to all the forces that your body will need to be able to adjust to so that way you stay healthy day after day.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

We provide an easy software that allows for interactive videos and progress tracking to get the full potential out of your training.

Equipment

Recommended

Barbell // Kettlebell // Dumbell // Resistance Bands // Court or Turf Area // Sled with weight

Sample Week

Week 1 of 4-week program

Sunday

Lower 1

Walking lunge with reach

1 x 5

Single leg RDL + Reach

1 x 5

Cossack Squat

1 x 5

Bodyweight overhead squat

1 x 5

Glute Bridge

1 x 5

Modified side plank + clamshell

1 x 5

Submax pogos

2 x 0:30

Single leg snapdown

2 x 5

Vertical Jump + Stick (Soft landing)

2 x 5

Sled Push

2 x 10

Heels elevated goblet squat

2 x 10

GHR

2 x 10

FFE bent knee calf raise

2 x 10

90/90 breathing with hip lift

1 x 10

Monday

Mobility/Stability, Core, Upper Strength

Plank walkout + row + push up

1 x 5

Shoulder handcuffs

1 x 5

Cat Cow

1 x 5

Scorpion

1 x 5

Worlds greatest stretch

1 x 3

Adductor rockback

1 x 5

90/90 seqeunce

1 x 5

Eyes closed single leg balance

2 x 0:30

Bird Dog

2 x 10

Stability ball dead bug

2 x 0:30

DB Bench Press

2 x 10

Inverted row

2 x 10

Chin-Up

Tricep Pushdown

2 x 12

DB Lateral Raise

2 x 12

90/90 breathing with hip lift

1 x 10

Wednesday

Lower 1

Walking lunge with reach

1 x 5

Single leg RDL + Reach

1 x 5

Cossack Squat

1 x 5

Bodyweight overhead squat

1 x 5

Glute Bridge

1 x 5

Modified side plank + clamshell

1 x 5

Submax pogos

2 x 0:30

Med Ball Slam

2 x 5

Skater hop quick stick

2 x 5

approach box jump

2 x 3

DB Goblet Lateral Lunge

2 x 8

Shoulders elevated glute bridge march

2 x 8

Calf Raise

2 x 10

90/90 breathing with hip lift

1 x 10

Thursday

Mobility/Stability, Core, Upper Strength

Plank walkout + row + push up

1 x 5

Shoulder handcuffs

1 x 5

Cat Cow

1 x 5

Scorpion

1 x 5

Worlds greatest stretch

1 x 3

Adductor rockback

1 x 5

90/90 seqeunce

1 x 5

Eyes closed single leg balance

2 x 0:30

Bird Dog

2 x 10

Side Plank

2 x 0:30

1/2 kneeling shoulder press

2 x 8

1-Arm DB Row

2 x 8

Banded push up

Hammer Curl

2 x 12

90/90 breathing with hip lift

1 x 10

Coach

More from In-Tension Training LLC

Roy Palmer

Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS), who has 5 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals from the ages of 15-60+.

Start Your Hooping Journey

Get ready to lock up on defense and blow past defenders on offense while staying healthy and building strength through and through.

Get Phase 1: Foundations for Hoopers (4 Days/Week- Beginner)

FAQs

Who Should Use This Program

Basketball Players who are looking to get started on their journey in the weight room. This Program accommodates all ages and levels.

What program should I do next

Our Foundations of Hoopers Intermediate Plan is the one that follows this one. With that one you will continue to improve on your abilities but also increase in the progression of your hooping journey.

Do I have to be a Hooper to do this?

No, this program is designed to help hoopers achieve their goals but the foundations method means that it will also help those who are looking to get faster, stronger, more endurance and prevent injury.