Hoop Game Strong: Basketball Strength Program

CZ Health and Performance LLC

Basketball

Coach

Coach Chasey

This 4-week program is designed to help you prepare for your next season! It consists of various plyometrics, sprints, change-of-direction, and strength exercises. So, whether you play competitively or for fun on the weekends, this program is designed to help you level up your on-court performance!

$40

Get Hoop Game Strong: Basketball Strength Program

Features

Programming 3 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

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Medicine Balls // 10-30 yards of open space (ex. turf)

Sample Week

Week 1 of 4-week program

Monday

Week 1 Day 2

Knee-to-Chest (Dynamic Warm-Up)

Pull Across (Dynamic Warm-Up)

Quad Stretch w/ Squat (Dynamic Warm-Up)

Quad Stretch w/ Hinge (Dynamic Warm-Up)

Hamstring Sweeps (Dynamic Warm-Up)

Toe Touch W/ Twist (Dynamic Warm-Up)

Reverse Lunge W/ Twist (Dynamic Warm-Up)

Side Lunge (Dynamic Warm-Up)

Squat Jumps - Continuous

3 x 3

Broad Jumps

3 x 1

Lateral Bounds

3 x 8

Triple Hop

3 x 1

Barbell Overhead Press

3 x 6

Rear Delt Fly (Bent Over)

3 x 8

Stationary Low Lunge

3 x 8

DB Side Lunge

3 x 8

Wednesday

Week 1 Day 4

Knee-to-Chest (Dynamic Warm-Up)

Pull Across (Dynamic Warm-Up)

Quad Stretch w/ Squat (Dynamic Warm-Up)

Quad Stretch w/ Hinge (Dynamic Warm-Up)

Hamstring Sweeps (Dynamic Warm-Up)

Toe Touch W/ Twist (Dynamic Warm-Up)

Reverse Lunge W/ Twist (Dynamic Warm-Up)

Side Lunge (Dynamic Warm-Up)

Med Slams

3 x 3

Med Ball Rotate & Slam

3 x 6

Sprint Series

1 x 1

Barbell RDL

3 x 6

Rear Foot Elevated Split Squat (RFESS)

3 x 6

DB Skater Squat

3 x 8

DB Goblet Squat

3 x 8

Friday

Week 1 Day 6

Knee-to-Chest (Dynamic Warm-Up)

Pull Across (Dynamic Warm-Up)

Quad Stretch w/ Squat (Dynamic Warm-Up)

Quad Stretch w/ Hinge (Dynamic Warm-Up)

Hamstring Sweeps (Dynamic Warm-Up)

Toe Touch W/ Twist (Dynamic Warm-Up)

Reverse Lunge W/ Twist (Dynamic Warm-Up)

Side Lunge (Dynamic Warm-Up)

COD Series: Accelerate-to-Backpedal

2 x 10

COD Series: Sprint-Plant-Sprint

2 x 10

COD Series: Sprint-Plant-Shuffle

2 x 10

COD Series: Sprint-Cut-Sprint

2 x 10

Barbell Front Squat

3 x 6

Staggered Stance RDL

3 x 6

DB Incline Bench Press

3 x 8

Barbell Bent Over Row

3 x 8

Coach

More from CZ Health and Performance LLC

Coach Chasey

Coach Chasey has worked with athletes from a variety of sports at the youth, high school, club, collegiate, and professional level. These sports include basketball, football, volleyball, soccer, swimming/diving, baseball, cross-country, water polo, and rugby. Also, he has worked in a clinical setting where he helped many active individuals return-to-sport and activities following various injuries.

FAQs

Who is this for?

This program is designed for competitive and recreational basketball players, as well as anyone who wants to train like a basketball player!

What equipment do I need?

Barbell, Dumbbells, Medicine Balls, 10-30 yards of open space (ex. turf)

How many times a week do I train?

You'll train 3 times a week for 4 weeks!

Does this program come with exercise tutorials?

Yes, each exercise has a video showcasing how to perform each one properly.