The Hard In The Paint Template

CVASPS

Basketball

Coach

Jay DeMayo

You trained all summer to be ready for the season, now it's time for you to make this your best season yet by developing the habits of the top college players I've worked with over the past 20 years, training with a purpose throughout the season. That's what this program will do for you. Through out the 12 week program you'll find:

Day after game sessions to help recover from the game and have you rejuvenated and prepared for a great practice that day
Progressive warm ups to help take care of common "issues" with hoopers
A simple and highly effective way to keep yourself "feeling bouncy" throughout the grind of the season
Lifts designed to help you be and feel more explosive, to have you come out game day ready to fly around

These progressions have helped our athlete's continue to grow and develop the entire season, and be at their absolute best come March, and can do the same for you. Tap in and bring your training habits to the next level and watch your on court production SOAR this season!

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20 Years Of Coaching At Your Control

This program was built of 20 seasons of trial and error. What we've come up with is this simple, easy to follow program, that will help support your practice and game schedule, having you feel stronger and faster each week, and being the best physically prepared basketball player you could be!

Basketball Specific Mobility Prep

Sore knees? Tight Hips? Feet and Ankle Issues? We got your covered with a tried and tested mobility progression to help you feel and move better then you ever have!

Attack The Rim!

Not only will the Game Day -1 Primers will have you feeling great, powerful, and explosive when you step out on the court for competition., but by increasing the intensity and speed of movements throughout the year you are going to be at your BEST come playoff time!

Features

Programming 4 days per week

A 4 day/week program to make sure you're best prepared for practice and games

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, & keep you going longer, all through an app

Equipment

Required

Barbell // Dumbbell // Jump Stretch Bands // Bench // Squat Rack

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Prep

Foam Rolling

20s of Foam Rolling on each of the following: Calves Hamstrings Hips Quads Groin

Prep

Stretch

20s of each of the following stretches: Sprinter Stretch Bench Hip Stretch Bench Hamstring Stretch Bench Groin Stretch

Z Press

3 x 8

Hip Flexor Stretch

2 x 0:20

SL Squat To Bench

2 x 8

Banded Knee Drive

2 x 8

Pull Ups

3 x 8

Double Leg Wall Hamstring Stretch

2 x 0:20

Split Squat

2 x 8

Banded Forward Lunges

2 x 8

Face Pulls

3 x 8

Quad Groin Stretch

2 x 0:20

Lateral Squat

2 x 8

Banded Lateral Lunges

2 x 8

Barbell Bicep Curl

2 x 10

Tricep Pushdown

2 x 10

Iso Back Raise

2 x 0:20

Monday

Week 1 Day 2

Prep

Tennis Ball SMR

Perform 20 seconds on each side of each of the following Tennis Ball Rolling Exercises Feet x:20 Each Foot Hips x:20 Each Hip Glute x:20 Each Glute

Toe Leans

1 x 0:20

Prep

Joint By Joint Prep 1

Complete 20 reps of each of the following exercises Bridges Seated Psoas Lift Lying Clams Y's Scap Push Ups Peterson Step Ups Bird Dogs

Speed/Agility

Perform 10 Reps Each of the following bouncing exercises Forward Bounces Backwards Bounces Sideways Bounces Zig Zag Bounces Backwards Zig Zag Bounces

Zercher Squat

2 x 8

Squat Throws

2 x 8

DB Jumps

2 x 8

Quick BB Jumps

2 x 8

DB Bench Press

2 x 8

MB Chest Pass

2 x 8

Close Grip Bench Press

2 x 8

Clap Push Ups

2 x 8

1-Arm DB Row

2 x 10

Standing Calf

2 x 10

DB Bicep Curls

2 x 10

Seated Calf

2 x 10

DB Tricep Extension

Back Raise Twist

Wednesday

Week 1 Day 4

Prep

Foam Rolling

20s of Foam Rolling on each of the following: Calves Hamstrings Hips Quads Groin

Prep

Stretch

20s of each of the following stretches: Sprinter Stretch Bench Hip Stretch Bench Hamstring Stretch Bench Groin Stretch

Z Press

3 x 8

Hip Flexor Stretch

2 x 0:20

SL Squat To Bench

2 x 8

Banded Knee Drive

2 x 8

Pull Ups

3 x 8

Double Leg Wall Hamstring Stretch

2 x 0:20

Split Squat

2 x 8

Banded Forward Lunges

2 x 8

Face Pulls

3 x 8

Quad Groin Stretch

2 x 0:20

Lateral Squat

2 x 8

Banded Lateral Lunges

2 x 8

Barbell Bicep Curl

2 x 10

Tricep Pushdown

2 x 10

Iso Back Raise

2 x 0:20

Thursday

Week 1 Day 5

Prep

Tennis Ball SMR

Perform 20 seconds on each side of each of the following Tennis Ball Rolling Exercises Feet x:20 Each Foot Hips x:20 Each Hip Glute x:20 Each Glute

Toe Leans

1 x 0:20

Prep

Joint By Joint Prep 1

Complete 20 reps of each of the following exercises Bridges Seated Psoas Lift Lying Clams Y's Scap Push Ups Peterson Step Ups Bird Dogs

Speed/Agility

Perform 10 Reps Each of the following bouncing exercises Forward Bounces Backwards Bounces Sideways Bounces Zig Zag Bounces Backwards Zig Zag Bounces

Zercher Squat

2 x 8

Squat Throws

2 x 8

DB Jumps

2 x 8

Quick BB Jumps

2 x 8

DB Bench Press

2 x 8

MB Chest Pass

2 x 8

Close Grip Bench Press

2 x 8

Clap Push Ups

2 x 8

1-Arm DB Row

2 x 10

Standing Calf

2 x 10

DB Bicep Curls

2 x 10

Seated Calf

2 x 10

DB Tricep Extension

Back Raise Twist

Coach

More from CVASPS

Jay DeMayo

Veteran Basketball Strength Coach with 20 years experience training college and pro hoopers

FAQs

Will this mess up my jump shot?

No, not as long as you are practicing your skills every day at practice. In fact, getting stronger and more explosive SHOULD help you increase your shooting range!

4 days seems a lot, is it too much?

You’re building up the routine and adding weight and intensity of movements as you go. 4 day’s a week of lifting for 30-45 minutes while you’re in your competitive season should be the minimum for you to continue to grow, develop, and help keep your body healthy

When should I start?

I would do week 1 the week BEFORE your first game. That gives you the chance to feel out the program, and if there is any soreness (which there may be but only the first time or two) you can work your way through that

What if we don’t have 2 days between games?

Then I’d do which ever day makes you feel better. If you’re a little sore from the past game, do Day 1. If you feel good and are ready to go, then do Day 2. Beat up and tired? Maybe you just take the day and do the rolling and stretching and come back to training after the next game.

The Proof

Jacob Gilyard

Memphis Grizzlies

Verified Athlete

"I was able to play over 35 minutes a game for 5 seasons because JD built this program. It allowed me to be ready to go from game to game and give 100% every time I stepped on the floor."

Grant Golden

Grand Rapids Gold, Vanoli Cremona

Verified Athlete

"This program allowed me to consistently progress through college and set the foundation for me to be ready to play at the professional level"

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The Hard In The Paint Template

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