8Wk Off Season Training Program
MB Sports Performance
Basketball, Mobility, Weightlifting, Functional Training, General Fitness, Personal TrainingThe off-season is where great athletes separate themselves. It's not just a break from competition, it's your window to get stronger, move better, and prepare your body to dominate when the lights come back on.
Designed by a professional athlete and built specifically for the off-season, this program delivers a complete strength training system focused entirely on the weight room; no fluff, no distractions, just real performance-driven results.
This 8-week training program is structured into two progressive, four-week phases. Each week includes four strength sessions, two lower-body focused days and two upper-body focused days, balanced with a dedicated mobility, stability, and recovery day built in to help your body stay sharp and resilient.
Your off-season is your edge. Train like it matters!
A
Foam Roll Routine
B1
Single Leg DB Hip Thrust
2 x 12
B2
Copenhagen Plank
2 x 30
B3
Sprinter Calf Raise
2 x 20
B4
DB Farmer's Walk
2 x 1
C1
Front Squat
10, 8, 6
C2
Snatch High Pull from Hip
3 x 6
D1
BB Military Press
3 x 6
D2
Ab Wheel Rollout
3 x 10
D3
DB Incline Bench Row
3 x 8
E1
Smith Machine Split Squat
2 x 8
E2
Seated Hamstring Curl
2 x 10
E3
Seated Leg Press
2 x 10
A
Foam Roll Routine
B1
TRX T Fly
2 x 10
B2
Is, Ys, Ts
2 x 6
B3
TRX Row
2 x 12
B4
Incline Cuban Press
2 x 12
C1
BB Push Press
10, 8, 6, 4
C2
Half Kneeling Cable Rotation
3 x 6
C3
Depth Plyo Push-Up
3 x 8
D1
Single Arm DB Bench Press
3 x 6
D2
Zottman Curls
3 x 8
D3
Cable Rope Tricep Push-Down
3 x 8
D4
Alternating DB Hammer Curl
3 x 8
A
Foam Roll Routine
B
90/90 Hip Series
C1
Banded Monster Walks
1 x 10
C2
Lateral Band Walks
1 x 10
C3
Standing Banded Kickbacks
1 x 8
C4
Standing Banded Hip Abduction
1 x 8
C5
Standing Banded Fire Hydrant
1 x 8
C6
Standing Banded Scap Protraction & Raise
1 x 8
D1
Elevated Pigeon Stretch
2 x 6
D2
Half Kneeling Hip Flexor Stretch w/ Reach
2 x 6
D3
Hip Adductor Mobilization
2 x 6
E1
Staggered Stance Pogo Jumps
2 x 12
E2
Single Leg Hurdle Hops
2 x 10
E3
Depth Drop to Vertical Jump
2 x 5
E4
Med Ball Vertical Pogo to Sumo Squat
2 x 12
F1
Half Kneeling Hip CARs
2 x 4
F2
Med Ball Good Mornings into Squat
2 x 8
F3
Half Kneeling Med Ball Lateral Lunge
2 x 8
F4
Floor Shoulder Rotation Mobility
2 x 8
G1
Single Arm SL Cable Row
2 x 8
G2
Alternating KB Split Squat Drop Catch
2 x 10
G3
Dead Bug
2 x 12
H1
Banded Spanish Squat
2 x 10
H2
Med Ball Cossack Squat
2 x 10
H3
RNT Split Squat
2 x 6
H4
Half Kneeling Ankle Dorsiflexion Mobility
2 x 10
H5
Rear Foot Elevated Quad Stretch
2 x 30
A
Foam Roll Routine
B1
Plank
1 x 00:30
B2
Left Side Plank
1 x 00:30
B3
Right Side Plank
1 x 00:30
C1
Marching Glute Bridge
2 x 30
C2
Banded Reverse Lunge
2 x 6
C3
DB Squat Jump
2 x 8
C4
TKE
2 x 10
D1
Hexbar Squat
10, 8, 8, 6, 6
D2
Seated Cable Row
3 x 10
D3
SL Swiss Ball Hamstring Curl
3 x 8
E1
Barbell Back Squat
8, 8, 6, 6
E2
Seated Lat Pulldown
3 x 8
E3
Single Leg DB Calf Raise
3 x 10
F1
DB Lunge
2 x 10
F2
DB Lateral Lunge
2 x 10
F3
DB Reverse Lunge
2 x 10
A
Foam Roll Routine
B1
TRX Y Fly
2 x 10
B2
TRX Row
2 x 10
B3
Laying Med Ball Chest Press
2 x 10
B4
Rotational Med Ball Slam
2 x 5
B5
Med Ball Frog Hops
2 x 10
C1
Smith Machine Incline Bench Press
10, 8, 8, 6, 6
C2
Cable Lateral Raise
4 x 8
D1
DB Bench Press
3 x 8
D2
Med Ball Wall Throw
3 x 8
E1
EZ Bar Spider Curls
3 x 12
E2
BB Skullcrushers
3 x 12
E3
DB Incline Bicep Curl
3 x 8
F
DB Incline Tricep Extension
3 x 10
Meghan Boyd
Professional Overseas Basketball Player // Colorado State Alumni // Idaho Native // CPT, CNC
Success doesn’t start on game day—it starts in the off-season. No guesswork. No shortcuts. Just results.
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