Basketball - Offseason - Capacity: Training by Sean Connolly in TrainHeroic

Coach Connolly

Basketball

Coach

Sean Connolly

Building a bigger tank in sport is just as important as building strength. How efficient the engine is at running at a high level is going to be the difference between if you can keep up with the competition or whether you get sit down on the bench.

Inside the Offseason Capacity program is a number of simple and proven ways to build a bigger tank and also to increase your fitness for the court.

In conjunction with this is a strength training outline that will compliment that capacity work. All of this is designed to see you become fitter, stronger and more able to keep up with the pace on court and play the best basketball you can play.

Features
6 sessions per week
Must use App app to view and log training
Program Training

$75

Get Basketball - Offseason - Capacity

Capacity = Fitness

When you can increase the size of your tank, you increase the amount of work you’re able to do. Become good at performing the amount of work you’re doing at a higher level…viola! Fitness has just improved!

You Don’t Need To Spend Hours On This

Simply put, conditioning for basketball is short and sharp. You don’t need to run miles and miles to ‘get fit’. You need to practice in the same way you play the game so that you can maximise how you play. If you want fitness for basketball, train the way that the game is played. Note: repeat efforts like you do in a game will pay dividends (you’ll see so much of this inside the program)

Used by the Pro’s

These drills have been used and abused by development players all the way to the international pro’s. We’ve taken feedback and insight and made it applicable to all those looking to increase their capacity. Some parts are hard, some you’re going to breeze through, but they’re all part of a bigger picture.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow. Got questions, send a message and we’ll be back to you ASAP!

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy. As these program adapts, you’ll be seeing more and more videos becoming available

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

If you have a smart phone, you can get access to this program easily and effectively.

Equipment

Recommended

Standard commercial gym equipment will be suitable. Alternatively the equipment you can find at a CrossFit Box will be ok too. BarbellsDumbbellsKB’sCable MachineSquat RacksWeight PlatesBands

Sample Week

Week 1 of 4-week program

Sunday

OffSeason Day 1

Warm Up

10 mins warming up

Conditioning - Capacity Work

60 seconds jogging @ 7RPE 60 seconds rest x10

Conditioning - HI

Full Court Sprint - Up and Back x10 40s rest between sprints

Shooting

50 Made 3's 50 Made Mid Range 50 Made Free Throws Bounce!

Monday

Week 1 Day 2

Push Press

4 x 12

Kneeling Single Arm Cable High Row

4 x 12

Seated DB Curl And Press

4 x 12

Prone Incline DB Row

4 x 12

Push Pull Circuit

Push Up Renegade Row 15, 12, 10, 10 Non stop -

Cool Down

Tuesday

OffSeason Day 1

Warm Up

10 mins warming up

Conditioning - Capacity Work

Running Long Corners of the court (diagonal) @ 8RPE Jog The baseline x20 continuously. rest 3 mins

Conditioning - HI

baseline to Free throw line and back - sprints @ 9RPE rest 30s x20 rest 3mins

Shooting

50 Made 3's 50 Made Mid Range 50 Made Free Throws Bounce!

Wednesday

Week 1 Day 4

DB Front Squat

4 x 12

Single Leg RDL

4 x 12

Front Foot Elevated Split Squat

4 x 12

Snatch Grip RDL

4 x 12

Leg Burner

Assault Bike Jump Squat Walking Lunge 30s on 30s off 4 rounds

Cool Down

Thursday

OffSeason Day 1

Warm Up

10 mins warming up

Conditioning - Capacity Work

Running the length of the court @ 8RPE jogging lightly backwards to the baseline again x20 30s rest 4 mins rest upon competition of Capacity work

Conditioning - HI

Running to half court @ 8RPE backwards jog to foul line Running to next foul line @ 8RPE backwards jog to half court Running to endow court @ 8RPE rest 60sec repeat 10x rest 3 mins

Shooting

50 Made 3's 50 Made Mid Range 50 Made Free Throws Bounce!

Friday

Week 1 Day 6

Warm Up

10 mins warming up

Skill Work

60 mins of non stop skill work. Grab a drink when you need but no rest. Keep the intensity high and make sure you're working your ass off. After 60 mins, go home. Eat and rest.

Saturday

REST DAY!

Coach

More from Coach Connolly

Sean Connolly

And Just So You Know….

To develop the tank you need to perform at your best takes practice and takes a proven system. These drills aren’t fancy, but they’ve worked. They’ve been tracked and tweaked over time to be the right balance of strength, conditioning and fitness work. I w

Get Basketball - Offseason - Capacity

FAQs

Do I need access to a basketball court?

If you do, awesome! It would be ideal if you did because there are some conditioning drills that would be ideal for the court. If not, you can measure out something on a field (less ideal)

Is there strength training involved?

There sure is. You have access to a development and supplementary program inside this Capacity program. If you need something more tailored or inline with basketball strength, drop me an email at Coach@coachconnolly.com.au

How long is each session?

No session should be longer that 45 mins. 30-45 mins is the sweet spot that I want to aim for because I know you have other on court or gym work to do as well. Making sure it’s all balanced is at the forefront of my mind when writing this program

The Proof