In-Season Girl's HS Basketball: Training by Brian Fox in TrainHeroic

ABF Training

Basketball
Coach
Brian Fox

Why 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.  

Features
2 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Finish the season STRONGER.
Continue the work you put in during the off-season and continue getting stronger and more explosive throughout the season.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Required Equipment:​Trap (Hex) BarWeight PlatesDumbbellsFlat or Utility BenchRecommended Equipment:​BandsBars
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Sample Week
Week 1 of 12-week program
Sunday
Heavy Day

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

Wednesday
Week 1 Day 4

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

The Proof
verified-athlete-avatar Jordan Frericks

Elite College Athlete/Pro Athlete

Verified Athlete

"ABF helped push me to become the strongest athlete that I could be."

verified-athlete-avatar Kristen Genenbacher

Professional Athlete

Verified Athlete

"I would not be close to the athlete I am today had it not been for ABF"

In-Season Girl's HS Basketball