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
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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!
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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)
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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
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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!
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
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Sample Week
Week 1 of 4-week program
Sunday
OffSeason Day 1

Warm Up

A

10 mins warming up

Conditioning - Capacity Work

B

60 seconds jogging @ 7RPE 60 seconds rest x10

Conditioning - HI

C

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

Shooting

D

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

Monday
Week 1 Day 2

A1

Push Press

4 x 12

A2

Kneeling Single Arm Cable High Row

4 x 12

B1

Seated DB Curl And Press

4 x 12

B2

Prone Incline DB Row

4 x 12

Push Pull Circuit

C

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

Cool Down

D

Tuesday
OffSeason Day 1

Warm Up

A

10 mins warming up

Conditioning - Capacity Work

B

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

Conditioning - HI

C

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

Shooting

D

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

Wednesday
Week 1 Day 4

A1

DB Front Squat

4 x 12

A2

Single Leg RDL

4 x 12

B1

Front Foot Elevated Split Squat

4 x 12

B2

Snatch Grip RDL

4 x 12

Leg Burner

C

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

Cool Down

D

Thursday
OffSeason Day 1

Warm Up

A

10 mins warming up

Conditioning - Capacity Work

B

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

C

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

D

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

Friday
Week 1 Day 6

Warm Up

A

10 mins warming up

Skill Work

B

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
coach-avatar Sean Connolly

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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
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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
verified-athlete-avatar M. Adekponya

International Basketball Player

Verified Athlete

"I’ve trained with a lot of coaches all over the globe and I can say that Coach Connolly knows what he’s talking about."

verified-athlete-avatar D. Walker

NBL1 Champion & NBL Basketball Player

Verified Athlete

"My guy! We got to get back to this as this stuff works!!!"

verified-athlete-avatar K. Linaker

NBL1 Basketball - Development

Verified Athlete

"I’m stronger, have more muscle and am playing the best basketball I’ve ever played. Thanks Coach"

Basketball - Offseason - Capacity