New

Hooper Strength

T-Go Performance

Basketball, Strength & Conditioning
Coach
Taylor Goligoski

Get ready to take your game to the next level! Hooper strength is designed to make you a stronger, more athletic, injury resistant hooper.

The first 4 weeks focus on building a solid athletic foundation to prepare your body for the weeks to follow. The next 4 weeks focus on building hooper strength. Throughout the entire 8 weeks we will work on getting explosive by jumping and throwing medicine balls in various ways!

This is a great program for any hooper who hasn't been on a consistent weight lifting program for more than 2 years. If you're newer to weights this is perfect for you. If you've taken some time off from lifting, this program is also perfect for you.

Phase 2 can be repeated for as long as you can milk gains out of it! Which could easily be for a full year! You're getting a full years worth of gains!

If you're serious about hoop and getting that college scholarship, it's time to jump in head first! Don't wait any longer.

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Jump Higher
I've used these same strategies on hundreds of athletes over the years. If you put in the effort, you WILL gain inches on your vertical. I've had numerous athletes gain over 7 inches on their vertical on this program. It works if you do!
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Get Strong
Are you sick of getting pushed around on the court? Your opponent easily bumps you out of the lane? Those days are over. This program will have you feeling strong and confident.
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Reach Your Goals
Who doesn't have the goal of playing college basketball? That's the dream for any hooper. I've had the privilege of playing Division 1 and professional basketball. I know what it takes to get there. If you're not on a progressively challenging weight lifting program, you WILL NOT be able to match up against high level competition. Everyone is good. Everyone is strong. Everyone is fast.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow your game!
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Programming 4 days per week
2 days of strength training and 2 days of explosiveness training every week.
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Exercise Video Guidance
Instructional videos to guide you every step of the way! Makes learning simple.
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Delivered through TrainHeroic
Easy to use app with access to all you need anytime, anywhere!
Equipment
Required
Dumbbell set // Medicine ball
Recommended
Barbell // Bands
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Extensive pogo sticks

1 x 10

A2

Extensive pogo sticks lateral

1 x 10

A3

Pogo series short GCT

1 x 10

B1

No cm mb vertical toss

2 x 5

B2

Snap down vertical jump series

2 x 5

C1

Cm mb vertical toss

2 x 5

C2

1 step jumps

2 x 5

D1

mb lateral hip toss

2 x 5

D2

Skater hop + floor touch

2 x 5

E

Split stance yielding hops

1 x 20

F

Split stance overcoming jumps

1 x 10

G

Lateral plate hops

2 x 15

Monday
Week 1 Day 2

A1

Split squat iso

2 x 30

A2

Glute march

2 x 12

A3

Bear crawls

2 x 20

B1

Goblet split squat (tempo)

3 x 5

B2

SA supported row (tempo)

3 x 6

B3

Band paloff press

3 x 8

C1

RDL (tempo)

3 x 6

C2

DB bench press (tempo)

3 x 6

C3

mb chest pass slam

3 x 6

D1

Lateral plate squat

3 x 6

D2

Calf raise (toe elevated)

3 x 12

D3

Suitcase carries

3 x 15

E

Bretzel stretch

2 x 30

Tuesday
Week 1 Day 3

A

Recovery

Wednesday
Week 1 Day 4

A1

Extensive pogo sticks

1 x 10

A2

Extensive pogo sticks lateral

1 x 10

A3

Pogo series short GCT

1 x 10

B1

No cm mb vertical toss

2 x 5

B2

Snap down vertical jump series

2 x 5

C1

Cm mb vertical toss

2 x 5

C2

1 step jumps

2 x 5

D1

mb lateral hip toss

2 x 5

D2

Skater hop + floor touch

2 x 5

E

bilateral deep yielding hops

1 x 20

F

Bilateral overcoming jumps

1 x 10

G

Lateral plate hops

2 x 15

Thursday
Week 1 Day 5

A1

Split squat iso

2 x 30

A2

Glute march

2 x 12

A3

Bear crawls

2 x 20

B1

Heel elevated goblet squat (tempo)

3 x 6

B2

Chin-up negative

3 x 4 @ 5

B3

Adductor rocking

3 x 8

C1

db shoulder presses

3 x 8

C2

Plate elevated db reverse lunge (tempo)

3 x 6

C3

Band paloff press

3 x 8

D1

mb duck walk

2 x 15

D2

Band face pulls

2 x 12

E

Bretzel stretch

2 x 30

Coach
coach-avatar Taylor Goligoski

Former Division 1 and professional hooper. Current Director of Performance at Meta Hoop Club. Taylor holds the CSCS (certified strength and conditioning specialist) certification, along with the PES (performance enhancement specialist) certification. She has been coaching teams and groups of athletes for 4 years and knows what it's like to both play and coach at the highest level possible.

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Become Unrecognizable

you're 8 weeks away from becoming a different beast on the court!

Get Hooper Strength
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FAQs
How many workouts do I get?
A whole years worth! It breaks down to 4 workouts a week: Two days of explosive medicine ball throws and jumping plus two days of strength work. The program is 8 weeks in length, but can be repeated as many times as you want for a year.
Weeks 1-4: Building an athletic foundation
During the first four weeks we will be accumulating volume and developing athletic capacity. This phase is imperative to future success in the weight room.
Weeks 5-8: Building Hooper Strength
During the next four weeks we will be getting strong! This is where you transform yourself.
Week 9 and Beyond
You can continue to do the last 4 weeks again and again as long as you can milk gains out of it! If there's a period of time that you stop lifting, it would be wise to run it back from the start again!
The Proof
verified-athlete-avatar Layla Forsey

Meta Hoops Athlete

Verified Athlete

"Training with Taylor has greatly benefited me on and off the court. My vertical has gone from 15 to 23 in only a handful of weeks and I overall feel a lot more athletic. I'd definitely recommend the program to any athlete."

verified-athlete-avatar Porter Forrey

Meta Hoops Athlete

Verified Athlete

"Since I've been working with Taylor my vertical and athleticism have increased significantly, as well as my strength and speed. She has worked with me on building muscle and preventing injury which has helped me perform better on the court."

verified-athlete-avatar Avery Patricco

TOH EYCL

Verified Athlete

"Ever since I have started working with Taylor I have felt improvements both in my strength and athleticism! She is very knowledgeable in exercise science and nutrition, which has helped me work to meet my goals. Her positivity and motivation make the sessions enjoyable and I would recommend her as a personal trainer!"

verified-athlete-avatar Brooklyn Siegner

Meta Hoops Athlete

Verified Athlete

"Taylor's training has made me a much better and stronger athlete in all areas. For starters she increased my vertical exceptionally in a small amount of time. The workouts are a great mix of strength, coordination, and jumping, which have all helped me significantly and made me stronger. Overall Taylor has helped me become a much better athlete."

Hooper Strength