MB Sports Performance
BasketballThis is a 4-week early offseason training system for basketball athletes designed to rebuild strength capacity, restore tissue tolerance, and progressively transition into higher-speed power expression ahead of preseason.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll Routine
1 x 1
B1
Monster Walks
1 x 10
B2
Standing Banded Hip Flexor March
1 x 10
B3
Lateral Band Walks
1 x 10
B4
Standing Banded Kickbacks
1 x 8
C1
Single Leg Wall Sit
2 x 1 @ 20
C2
Soleus Iso Hold
2 x 20 @ 1
C3
Hamstring Iso Hold w/ Foam Roller
2 x 20 @ 1
C4
Farmers carry
2 x 10
D1
Hinge Overcoming Isometric
2 x 3 @ 5
D2
Med Ball Toss Up
2 x 5
E
Hang Clean
5 x 3
F1
BB Squat Overcoming Isometric
2 x 3 @ 5
F2
Box Jump
2 x 5
G
Heels Elevated Eccentric Front Squat
4 x 4
H1
Eccentric BB SL RDL 2-1
4 x 4
H2
Banded Deceleration
3 x 4
I1
Eccentric Calf Raise
3 x 6
I2
Off Box Split Stance Depth Drop + Jump
3 x 3
I3
Gorilla Row
3 x 8
A
Foam Roll Routine
1 x 1
B1
PVC External Rotation
1 x 8
B2
Around the Worlds
1 x 8
B3
Stick Pass Through
1 x 8
C1
TRX Y Fly
2 x 12
C2
Incline Cuban Press
2 x 8
C3
SA OH DB Farmer Carry
2 x 10
D1
Overcoming Isometric Shoulder Press
2 x 3 @ 5
D2
Med Ball Chest Pass to Wall
2 x 6
E
Eccentric BB Push Press
4 x 4
F1
SA DB Bench Press
4 x 4
F2
SA Eccentric Cable Lat Pulldown
3 x 5
G1
Swiss Bar Z Press
4 x 5
G2
Laying OH Med Throw to Wall
3 x 5
H1
V Bar Tricep Pushdown
H2
Bayesian Curls
H3
Plank w/ SA Cable Row
I1
Isometric DB Front Raise
1 x 25
I2
Isometric DB Lateral Raise
1 x 25
A
Foam Roll Routine
B
90/90 Hip Series
C1
90/90 Banded Hip External Rotation
2 x 8
C2
90/90 Banded Hip Internal Rotation
2 x 8
C3
Banded Lateral Hip Distraction w Rockers
2 x 6
C4
Banded Couch Stretch
2 x 6
C5
Half Kneeling Med Ball Lateral Lunge
2 x 6
D1
TRX Open Book
2 x 8
D2
Cosshack into WGS
2 x 8
D3
Half Kneeling Banded Open Book
2 x 6
D4
Banded Thoracic Rotation
2 x 6
D5
Half Kneeling PVC Pipe T-Spine Rotations
2 x 6
E1
Quadruped Shoulder CARs
2 x 4
E2
Banded Prone Shoulder Dislocates
2 x 8
E3
Half Kneeling Banded SA Shoulder Rotations
2 x 8
F1
4 way Single Leg Slantboard Heel Raises
2 x 5
F2
Banded Ankle Distraction
2 x 6
F3
Banded Ankle Inversion/Eversion
2 x 8
F4
Feet Banded Lateral Walks
2 x 6
G1
Banded Spanish Squat
2 x 8
G2
Banded Knee Extension Iso
2 x 20
G3
Glute Bridge Heel Walks
2 x 3
H
Incline Treadmill Backwards Walk
1 x 1:00
A
Foam Roll Routine
1 x 1
B1
Standing Banded Hip Flexor March
1 x 10
B2
Standing Banded Kickbacks
1 x 8
B3
Lateral Band Walks
1 x 10
B4
Monster Walks
1 x 10
C1
Spanish Squat Iso Hold
2 x 15
C2
Hamstring Plank
2 x 15
C3
Long Lever Copenhagen Plank
2 x 15
D1
Trap Bar Overcoming Isometric
2 x 3 @ 5
D2
Alternating Split Stance Jumps
2 x 4
E1
Hexbar Jumps + Drop Catch
2 x 3
E2
Split Stance Med Ball Slams
2 x 4
F
Banded Trap Bar Deadlift
4 x 5
G1
Seated Box Jump to Box Jump
3 x 5
G2
Eccentric Safety Bar Squat
4 x 4
H1
FFE Zercher Squat
4 x 4
H2
BB FFE SL Calf Raise
3 x 6
I1
Cable Split Stance Paloff Press
3 x 8
I2
Cable Deadbug
A
Foam Roll Routine
B1
PVC External Rotation
1 x 8
B2
Around the Worlds
1 x 8
B3
Stick Pass Through
1 x 8
B4
Banded Chest Fly
1 x 20
B5
Plank + Alternating Arm Raise
1 x 10
C1
Bench Press BB Overcoming Isometric
2 x 3 @ 5
C2
Banded Plyo Pushup
2 x 6
D1
Eccentric Swiss Bar Bench Press
4 x 4
D2
Med Ball OH Slam to Rotational Throw
3 x 3
E1
Cable Rope Face Pulls
3 x 8
E2
Eccentric Tall Kneeling Landmine Press 1-2
4 x 4
E3
Bent Over Swiss Bar Row
F1
Dips
3 x 5
F2
Eccentric Cable Bicep Curls
3 x 5
F3
EZ Bar JM Press
3 x 6
