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Rule the Court - Basketball (Off-Season)

JEM Sports, LLC by Matt Friend

Basketball
Coach
Matt Friend

Want to take your game to the next level? This 12-week off-season program will help you achieve those goals! The program is split into 4 phases (foundational power, eccentric strength, isometric strength, and concentric strength/power).

Each week is an upper body/lower body split. The beginning of the week focuses on building strength and lean muscle. The end of the week uses that strength to get more buckets! Are you ready to RULE THE COURT?

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Build Basketball Strength
Strength is a necessity in all sports, including basketball. Coach Matt has built this program to make you stronger than ever before. His methods will allow you to power through defenders to finish at the basket, while withstanding the physicality of the sport. You will RULE THE COURT.
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Train like a Champion
Champions are made in the off-season! Improving your basketball performance with this program will assist you in achieving your on-court goals.
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Become Elite
Sprint faster, jump higher, drive past contact and blow by defenders. After completing this program you can do all of these at an elite level, and it all starts in the off-season! Are you ready to out-work your competition?
Features
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Programming 5 days per week
Weekly 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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Barbell // Rack // Med Ball
Recommended
Resistance Bands // Cable Machine
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Barbell Back Squat Jump

5 x 3

A2

Sprint

5 x 10

A3

Kneeling Hip Flexor Stretch

3 x 30

B1

Goblet Squat

6 x 5

B2

Snap Down

6 x 3

C1

KB double leg RDL

6 x 5

C2

Overhead MB Throw

6 x 3

C3

Heel Walks

5 x 20

D1

Lateral Lunge

3 x 8

D2

Cable or Banded Anti-Rotation Press

3 x 10

Monday
Week 1 Day 2

A1

DB Push Press

4 x 5

A2

Medicine Ball Slam

4 x 5

A3

Banded Ankle Dorsiflexion Mobilization

3 x 30

B1

DB Bench Press

6 x 5

B2

Med Ball Rotational Throw

6 x 3

B3

Calf Raise

4 x 15

C1

Chin-Up

6 x 5

C2

DB Bicep Curls

6 x 20

D1

1-Arm DB Row

6 x 5

D2

Tricep Rope Pulldowns

6 x 20

E1

Full Kneel Chop

3 x 12

E2

DB Farmer's Walk

3 x 40

Tuesday
Week 1 Day 3

A

Foam Roll

1 x 00:30

B1

Hamstring Rope Stretch

1 x 30

B2

Kneeling Hip Flexor Stretch

1 x 30

B3

Pigeon Stretch

1 x 30

B4

Calf Stretch

1 x 0:30

B5

Quad Stretch

1 x 30

B6

Couch Stretch (Hip Flexors)

1 x 0:30

C

Assault Bike

1 x 10:00

Wednesday
Week 1 Day 4

A1

Split Squat Jump

4 x 3

A2

Broad Jump

4 x 3

A3

Banded TKE Step Downs

3 x 15

B1

DB Rear Foot Elevated Split Squat

5 x 5

B2

Single Leg Depth Drop

5 x 3

B3

Side Plank with Banded Clamshell (Dynamic)

3 x 10

C1

Trap Bar Deadlift

4 x 4

C2

Bound-45 degrees

4 x 3

D1

DB Overhead Carry

3 x 40

D2

Russian Twist

3 x 10

Thursday
Week 1 Day 5

A1

MB Side Throw

3 x 5

A2

Medicine Ball Slam

3 x 5

A3

Skaters

3 x 3

B1

Single Arm Landmine Push Press

4 x 4

B2

Banded Reverse Grip Row

4 x 6

B3

Band Resisted Chops

4 x 5

C1

Shoulder Taps

3 x 6

C2

Shoulder Mobility - Lax Ball

3 x 30

C3

Side Lying Open Book

3 x 5

Coach
coach-avatar Matt Friend

High level sport performance coach with championship level basketball experience.

Rule the Court - Basketball (Off-Season)