KB3 Performance

Basketball, Multi-sport
Coach
Kenny Brown

Basketball off-season program designed to add lean mass, improve strength, increase vertical jump, and improve change of direction abilities. All while working to keep you healthy and able to handle the demands of the season.
Get ready for your next season!!! Opportunity always meets preparation!!!

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1 - Prime

A1

Jump Rope

2 x 50

A2

BWT Yielding Split Squat

2 x 10

A3

SL RDL to Row

2 x 8

B1

DB Squat Jump

3 x 5

B2

Side Plank Hip Lifts

3 x 10

C1

KB Sumo RDL

3 x 10

C2

Push-Up

3 x 10

D1

FFE DB Split Squat

3 x 10

D2

Inverted Row

3 x 10

D3

Position 2 Iso

3 x 20

Monday
Week 1 Day 2 - Strength

A1

Lateral to Cross Behind Lunge

2 x 5

A2

Prone Swimmers

2 x 10

A3

DB Farmer's Carry

2 x 20

A4

Rhythm Pogo Hops

2 x 5

B1

Goblet Squat

3 x 10

B2

Depth Drop - Compliant

3 x 5

B3

Elevated Ankle Rockers

3 x 10

C1

DB Bulgarian Split Squat

3 x 10

C2

DB Bench Press

3 x 10

D1

Pull-Up

20, _ , _ , _ , _

D2

KB Kickstand RDL

3 x 10

D3

SL Calf Raise

3 x 10

E1

Alternating DB Hammer Curl

3 x 10

E2

Tricep Pushdown

3 x 10

Wednesday
Week 1 Day 4 - Power

A1

MB Slam

2 x 10

A2

Iron Cross

2 x 5

A3

Box Split Jumps

2 x 6

A4

Copenhagen Iso

2 x 15

B1

Trap Bar Clean Pull

3 x 5

B2

Box Jump Straight Leg Landing

3 x 5

B3

Pallof Press

3 x 6

C1

DB Push Press

3 x 6

C2

MB Push Press

3 x 5

C3

KB swings

3 x 10

D1

DB 1-Arm Row

3 x 10

D2

Glute Bridge March

3 x 10

D3

Plank

2 x 0:45

Thursday
Week 1 Day 5 - Hypertrophy

A1

Split Squat Iso Hold

2 x 20

A2

Back Extension

2 x 10

A3

Bear Crawl

2 x 10

Circuit

B

2 Rounds: Forward Pogos 10yds Backwards Pogos 10yds Lateral Pogos R/L 10yds

C1

BWT High Box Step Up

3 x 10

C2

Chest-Supported DB Row

3 x 10

C3

Down Dog to Elbow Instep

2 x 5

D1

BB RDL

3 x 10

D2

Incline DB Bench

3 x 10

D3

Standing Cable Wood Choppers

3 x 6

E1

Wide Grip Lat Pulldown

3 x 10

E2

Bilateral 120 deg Hamstring Iso Hold

3 x 20

E3

Incline DB Curl

3 x 10

E4

Lying Tricep Extension

3 x 10

Coach
coach-avatar Kenny Brown

Basketball Offseason Program