Hooper Strength

Brickhouse Strength Systems

Basketball
Coach
Zach Manolakes

Dominate the Court by taking you're training to the next level athlete to the next level.

Are you ready to elevate your game and become an unstoppable force on the basketball court? Our 14 Week Basketball Strength Training Program on TrainHeroic is designed specifically for players who want to build explosive power, increase agility, and boost endurance to outshine the competition.

Why Choose Our Program?

Tailored for Basketball: Targeted workouts to enhance vertical jump, sprint speed, and on-court stamina.

Proven Results: Crafted by expert coaches with years of experience training elite athletes.

Flexible Training: Access workouts anytime, anywhere, with guided videos and progress tracking on the TrainHeroic app.

Strength & Conditioning: Build muscle, improve core stability, and prevent injuries with sport-specific exercises.

Skill Level: Intermediate / Advanced

Session Duration: 60–90mins

Training Per Week: 4 days

$29
Get Hooper Strength
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What We Deliver
14-Week Progressive Plan: Structured workouts to maximize strength, power, and agility. Video Demos: Step-by-step exercise guidance to ensure perfect form. Performance Tracking: Log your progress and see your gains in real-time. Community Support: Join a community of driven athletes and share your journey.
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Benefits of Our Program
Explosive Power: Gain the strength for higher jumps and faster sprints to dominate every play. Enhanced Agility: Improve quickness and footwork to outmaneuver opponents effortlessly. Injury Prevention: Strengthen muscles and joints to stay resilient and game-ready. Boosted Confidence: Feel stronger and faster, giving you the mental edge to own the court.
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Why Choose Us
Elite Coaching, Anywhere: Train under the guidance of world-class strength coaches who’ve worked with NBA and college athletes, delivering pro-level expertise directly to your device. Tailored for Basketball: Our program is designed for hoops-specific strength, speed, and explosiveness. Build the power for dunks, agility for defense, and endurance to outlast opponents.
Features
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Programming 4 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you and keep you going longer, all through an app.
Equipment
Required
Barbell, Dumbbells, Cable/Functional Trainer, Bands
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Sample Week
Week 1 of 14-week program
Sunday
Week 1 Day 1

A1

Front Squat

4 x 8 @ 53, 67, 70, 76 %

A2

Split Stance 1-Arm Cable Row

4 x 8

A3

Barbell Hip Thrust

4 x 8

B1

Split Stance Overcoming Iso

3 x 6

B2

Split Stance Chest Press

3 x 12

Tuesday
Week 1 Day 3

A1

Bench Press

4 x 8 @ 53, 67, 70, 76 %

A2

DB Split Squat

4 x 8

A3

Prone IYT

4 x 8

B1

Lat Pulldown

3 x 12

B2

Single Leg Cable Abduction

3 x 12

B3

Side Lying V-Up

3 x 12

Thursday
Week 1 Day 5

A1

Deadlift

4 x 6 @ 53, 67, 76, 85 %

A2

Push Press

4 x 6

A3

Bosch Hip Extension Hold

4 x 8

B1

DB Step Up

3 x 6

B2

1-Arm DB Row

3 x 10

B3

Side Plank

3 x 15

C1

Hamstring Curl on Slides

2 x 10

C2

Straight Arm Pulldown

2 x 10

Coach
More from Brickhouse Strength Systems
coach-avatar Zach Manolakes

CSCS

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