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:
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!
Prep
A
Foam Rolling
20s of Foam Rolling on each of the following: Calves Hamstrings Hips Quads Groin
Prep
B
Stretch
20s of each of the following stretches: Sprinter Stretch Bench Hip Stretch Bench Hamstring Stretch Bench Groin Stretch
C1
Z Press
3 x 8
C2
Hip Flexor Stretch
2 x 0:20
C3
SL Squat To Bench
2 x 8
C4
Banded Knee Drive
2 x 8
D1
Pull Ups
3 x 8
D2
Double Leg Wall Hamstring Stretch
2 x 0:20
D3
Split Squat
2 x 8
D4
Banded Forward Lunges
2 x 8
E1
Face Pulls
3 x 8
E2
Quad Groin Stretch
2 x 0:20
E3
Lateral Squat
2 x 8
E4
Banded Lateral Lunges
2 x 8
F1
Barbell Bicep Curl
2 x 10
F2
Tricep Pushdown
2 x 10
F3
Iso Back Raise
2 x 0:20
Prep
A
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
B
Toe Leans
1 x 0:20
Prep
C
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
D
Perform 10 Reps Each of the following bouncing exercises Forward Bounces Backwards Bounces Sideways Bounces Zig Zag Bounces Backwards Zig Zag Bounces
E1
Zercher Squat
2 x 8
E2
Squat Throws
2 x 8
E3
DB Jumps
2 x 8
E4
Quick BB Jumps
2 x 8
F1
DB Bench Press
2 x 8
F2
MB Chest Pass
2 x 8
F3
Close Grip Bench Press
2 x 8
F4
Clap Push Ups
2 x 8
G
1-Arm DB Row
2 x 10
H1
Standing Calf
2 x 10
H2
DB Bicep Curls
2 x 10
H3
Seated Calf
2 x 10
H4
DB Tricep Extension
H5
Back Raise Twist
Prep
A
Foam Rolling
20s of Foam Rolling on each of the following: Calves Hamstrings Hips Quads Groin
Prep
B
Stretch
20s of each of the following stretches: Sprinter Stretch Bench Hip Stretch Bench Hamstring Stretch Bench Groin Stretch
C1
Z Press
3 x 8
C2
Hip Flexor Stretch
2 x 0:20
C3
SL Squat To Bench
2 x 8
C4
Banded Knee Drive
2 x 8
D1
Pull Ups
3 x 8
D2
Double Leg Wall Hamstring Stretch
2 x 0:20
D3
Split Squat
2 x 8
D4
Banded Forward Lunges
2 x 8
E1
Face Pulls
3 x 8
E2
Quad Groin Stretch
2 x 0:20
E3
Lateral Squat
2 x 8
E4
Banded Lateral Lunges
2 x 8
F1
Barbell Bicep Curl
2 x 10
F2
Tricep Pushdown
2 x 10
F3
Iso Back Raise
2 x 0:20
Prep
A
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
B
Toe Leans
1 x 0:20
Prep
C
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
D
Perform 10 Reps Each of the following bouncing exercises Forward Bounces Backwards Bounces Sideways Bounces Zig Zag Bounces Backwards Zig Zag Bounces
E1
Zercher Squat
2 x 8
E2
Squat Throws
2 x 8
E3
DB Jumps
2 x 8
E4
Quick BB Jumps
2 x 8
F1
DB Bench Press
2 x 8
F2
MB Chest Pass
2 x 8
F3
Close Grip Bench Press
2 x 8
F4
Clap Push Ups
2 x 8
G
1-Arm DB Row
2 x 10
H1
Standing Calf
2 x 10
H2
DB Bicep Curls
2 x 10
H3
Seated Calf
2 x 10
H4
DB Tricep Extension
H5
Back Raise Twist
Veteran Basketball Strength Coach with 20 years experience training college and pro hoopers
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."
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"