Rule the Court - Basketball (Off-Season)
JEM Sports, LLC by Matt Friend
BasketballWant 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?
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
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
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
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
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
Matt Friend
High level sport performance coach with championship level basketball experience.
