ABF Training
BasketballWhy spend your off-season training hard and then stop when your season starts? The goal for us as we build elite championship athletes is for them to peak in mid-season and finish the season just as strong - if not stronger- than they started. This is not the case for most athletes. They stop training once the season starts, then find themselves a step slower and a bit weaker than they were in the beginning. Imagine going into playoffs weaker and slower! Not a great thought. Instead, continue the work you put in during the off-season and get stronger and more powerful as the season goes on.
This program is created as a 2-day per week training program. One day is primarily a heavy day where you will focus on building strength while the second day is more focused on mobility and bodyweight movements. Combining both these days allows you to not on maintain what you gained in the off-season but build upon that strength and power while only being in the gym for about 30 minutes.
Features2 sessions per week
Must use App app to view and log training
Program Training
A
Limited Space Warmup (ABF)
B1
Quadruped Fire Hydrant (ECT)
2 x 20
B2
Quadruped Hip Circles (ECT)
2 x 20
B3
Pigeon Sit (ECT)
2 x 0:30
B4
Bent Knee Sit w/ Rotation (ECT)
2 x 20
B5
Lateral Sit Reverse (ECT)
2 x 20
B6
Deadbug (ECT)
2 x 10
C1
Trap Bar Deadlift (ABF)
4 x 5
C2
Drop Lunge (ECT)
3 x 8
D1
DB Reverse Lunges (ABF)
3 x 6
D2
DB Incline Rows (ABF)
3 x 12
E1
1-Arm Alt Incline DB Press
3 x 12
E2
Bench 1-Leg Hip Thrust (ABF)
3 x 16
F1
1-Leg Calf Stretch (ECT)
2 x 0:30
F2
Pigeon Sit (ECT)
2 x 0:30
F3
Lateral Sit Reverse (ECT)
2 x 20
F4
Supine Shoulder Flexion (ECT)
2 x 8
F5
Band Shoulder Rotations (ECT)
2 x 10
A
Limited Space Warmup (ABF)
B1
Quadruped Fire Hydrant (ECT)
1 x 20
B2
Quadruped Hip Circles (ECT)
1 x 20
B3
Pigeon Sit (ECT)
1 x 0:30
B4
Bent Knee Sit w/ Rotation (ECT)
1 x 20
B5
Lateral Sit Reverse (ECT)
1 x 20
B6
Deadbug (ECT)
1 x 10
C1
Goblet Squats (ECT)
4 x 10
C2
DB Incline Rows (ABF)
4 x 12
C3
Hurdle Overs (ECT)
4 x 20
D1
Pushup (ECT)
3 x 10
D2
Lateral Lunges (ECT)
3 x 12
E1
1-Leg Calf Stretch (ECT)
1 x 0:30
E2
Pigeon Sit (ECT)
1 x 0:30
E3
Lateral Sit Reverse (ECT)
1 x 20
E4
Supine Shoulder Flexion (ECT)
1 x 10
E5
Band Shoulder Rotations (ECT)
1 x 10
Jordan Frericks
Elite College Athlete/Pro Athlete
Verified Athlete"ABF helped push me to become the strongest athlete that I could be."
Kristen Genenbacher
Professional Athlete
Verified Athlete"I would not be close to the athlete I am today had it not been for ABF"
