Early Off Season Phase 2
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.
This is the second phase following phase 1 (see other programs available in marketplace). This program follows the same split as phase 1: 2 lower body, 2 upper body and 1 mobility/stability day in between to support recovery and movement quality. This phase still includes a variety of eccentrics, but shifts a majority of the focus towards building absolute strength while finding maxes as this is the middle of the off season for the current athlete. Exercises paired with plyometrics and med ball work to convert that control and strength into fast, reactive, sport-specific power. The sets and reps of each lift and week provides the athlete progression to build into higher volume and then finish the program with a deload week.
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
Single Leg Wall Sit
1 x 1 @ 30
C2
Soleus Iso Hold
1 x 30 @ 1
C3
Hamstring Iso Hold w/ Foam Roller
1 x 30 @ 1
C4
Farmers carry
1 x 10
D1
Mid Thigh Pull Overcoming Isometric
2 x 3 @ 5
D2
Banded Max Height Jumps
2 x 8
E
High Pull + Hang Clean
2 x 3
F1
Front Squat
2 x 8
F2
Eccentric Chin Ups
2 x 4
G
Hex Bar Deadlift
2 x 8
H1
Landmine Lateral Lunge
2 x 6
H2
Med Ball Skater Hops
2 x 8
H3
Seated Calf Raise Machine
2 x 10
A
Foam Roll Routine
1 x 1
B1
Tall Kneeling Banded Face Pull + Ext Rot + OH Press
1 x 6
B2
TRX Y Fly
1 x 12
B3
Incline Cuban Press
1 x 8
C1
BB OH Stability March
1 x 1
C2
Tall Kneeling Med Ball OH Wall Taps
1 x 12
D1
BB Push Press
2 x 5
D2
Rotational Med Ball Slam
2 x 5
E1
DB Bench Press
10, 8
E2
Push Up Depth Drop
2 x 5
F1
Half-Kneeling DB Arnold Press
2 x 6
F2
BB Inverted Rows
2 x 8
F3
Half Kneeling Cable Chop
2 x 8
G1
DB Front Raise
1 x 10
G2
DB Lateral Raise
1 x 10
G3
Bent Over Rear Delt Fly
1 x 10
Arm Farm Finisher
H
Your choice of a pairing of bicep and tricep exercises (2-4) do 2-3 sets all reps to failure
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
Heel Elevated Split Stance Isometric
1 x 30
C2
SL Off Bench Hamstring Isometric
1 x 30
C3
GHR Back Extension Isometric
1 x 30
D1
Split Stance Overcoming Isometric
2 x 3 @ 5
D2
Banded Split Squat Max Jumps
2 x 8
E1
Safety Bar Split Squat
2 x 8
E2
Alt KB Split Squat Drop & Catch
2 x 8
F1
BB RDL
2 x 8
F2
DB SL Depth Drop + Broad Jump
2 x 4
G1
Lateral Wall Push Overcoming Isometric
1 x 3 @ 5
G2
Zercher Landmine Reverse Lunge
1 x 6
H1
Two Up One Down Standing Calf Raise
2 x 12
H2
Eccentric Nordic Curls
2 x 5
H3
Weighted Copenhagen Plank Isometric
1 x 20
A1
Foam Roll Routine
1 x 1
A2
Banded Chest Fly
1 x 20
A3
TRX Push Up
1 x 12
A4
Lateral Bear Crawl
1 x 10
B1
Bench Press BB Overcoming Isometric
2 x 3 @ 5
B2
Banded Plyo Pushup
2 x 6
C1
Barbell Bench Press
3 x 5
C2
Rotational Med Ball Wall Throw
2 x 4
D1
Seated DB Shoulder Press
2 x 6
D2
Drop Step SA Cable Row
2 x 8
D3
Seated Lat Pulldown
2 x 10
E
Dips
2 x 8
F1
Hanging Knees to Chest
2 x 12
F2
DB Side Bends
2 x 12
Arm Farm Finisher
G
Your choice of a pairing of bicep and tricep exercises (2-4) do 2-3 sets all reps to failure
Meghan Boyd
Professional Overseas Basketball Player // CPT, CNC
