Foundations for Hoopers (4/week): Training by Roy Palmer in TrainHeroic

In-Tension Training LLC

Basketball
Coach
Roy Palmer

This program is designed to build a solid foundation of mobility/stability, force absorption, acceleration, strength and condtionig. 

By improving these qualities, you will enhance the effects you get from more intensive strength/power training going forward by improving movement quality, muscular imbalances and reducing risk of inury. 

This program provides a safe, efficient, intro program for basketball  athletes new to the weight room or just starting their offseason training. 

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Lower 1

A1

Walking lunge with reach

1 x 5

A2

Single leg RDL + Reach

1 x 5

A3

Cossack Squat

1 x 5

A4

Bodyweight overhead squat

1 x 5

A5

Glute Bridge

1 x 5

A6

Modified side plank + clamshell

1 x 5

B

Submax pogos

2 x 0:30

C

Single leg snapdown

2 x 5

D

Vertical Jump + Stick (Soft landing)

2 x 5

E

Sled Push

2 x 10

F

Heels elevated goblet squat

2 x 10

G

GHR

2 x 10

H

FFE bent knee calf raise

2 x 10

I

90/90 breathing with hip lift

1 x 10

Monday
Mobility/Stability, Core, Upper Strength

A1

Plank walkout + row + push up

1 x 5

A2

Shoulder handcuffs

1 x 5

A3

Cat Cow

1 x 5

A4

Scorpion

1 x 5

A5

Worlds greatest stretch

1 x 3

A6

Adductor rockback

1 x 5

A7

90/90 seqeunce

1 x 5

B1

Eyes closed single leg balance

2 x 0:30

B2

Bird Dog

2 x 10

B3

Stability ball dead bug

2 x 0:30

C1

DB Bench Press

2 x 10

C2

Inverted row

2 x 10

D

Chin-ups

E

Tricep Pushdown

2 x 12

F

DB Lateral Raise

2 x 12

G

90/90 breathing with hip lift

1 x 10

Wednesday
Lower 1

A1

Walking lunge with reach

1 x 5

A2

Single leg RDL + Reach

1 x 5

A3

Cossack Squat

1 x 5

A4

Bodyweight overhead squat

1 x 5

A5

Glute Bridge

1 x 5

A6

Modified side plank + clamshell

1 x 5

B

Submax pogos

2 x 0:30

C

Med Ball Slam

2 x 5

D

Skater hop quick stick

2 x 5

E

approach box jump

2 x 3

F

DB Goblet Lateral Lunge

2 x 8

G

Shoulders elevated glute bridge march

2 x 8

H

Calf Raise

2 x 10

I

90/90 breathing with hip lift

1 x 10

Thursday
Mobility/Stability, Core, Upper Strength

A1

Plank walkout + row + push up

1 x 5

A2

Shoulder handcuffs

1 x 5

A3

Cat Cow

1 x 5

A4

Scorpion

1 x 5

A5

Worlds greatest stretch

1 x 3

A6

Adductor rockback

1 x 5

A7

90/90 seqeunce

1 x 5

B1

Eyes closed single leg balance

2 x 0:30

B2

Bird Dog

2 x 10

B3

Side Plank

2 x 0:30

C1

1/2 kneeling shoulder press

2 x 8

C2

1-Arm DB Row

2 x 8

D

Banded push up

E

Hammer Curl

2 x 12

F

90/90 breathing with hip lift

1 x 10

Foundations for Hoopers (4/week)