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Basketball Strong: High School

RH Strength

Coach
RYAN HENRY, CSCS, USAW-1

This program is designed for high-school level basketball players to provide REAL strength training for a population that is traditionally under-trained. Getting strong on the court involves MORE than the squat, bench, and deadlift! BASKETBALL STRONG focuses on strength that TRANSFERS: A combination of traditional strength work, partner combatives, twitch work, sprinting, agility transitions, jump training, and hypertrophy work. This program is 12 weeks long, with deloads baked in every 4 weeks, to completely unlock your potential as a basketball player.

$120
Get Basketball Strong: High School
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Get STRONG On The Court!
Training that TRANSFERS! The squat, bench, and deadlift are good tools. But those alone do not make a great basketball player. BASKETBALL STRONG approaches all angles of athleticism, from sprinting, jumping, agility transitions, dexterity, partner combatives, and more to unlock your potential.
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Unlock Your Twitch
BASKETBALL STRONG has 3 days of twitch training micro-dosed into the workouts. 5-10 minutes of regular exposure will prime the nervous system and allow you to build unreal TWITCH!
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Proven Results
Hundreds of athletes have followed these principles, in this layout, to completely transform their athleticism and potential!
Features
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Programming 6 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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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
BARBELL // DUMBBELLS // POWER RACK // OPEN SPACE
Recommended
PARTNERS
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1: Acceleration + Twitch + FB Power

A1

Extreme Iso Lunge

1 x 0:30

A2

Deep Tier Lunge Pops

1 x 0:15

A3

Hamstring Flossing

1 x 15

A4

Tibial Rotations (Seated)

1 x 10

A5

SL LIne Hops

1 x 0:30

A6

SL Skip

2 x 20

A7

Power Skip

2 x 20

B1

Tween Thru Sprint

3 x 1 @ 15

B2

1/2 Kneeling Sprint

3 x 1 @ 15

C1

Slant Board Cross Over Taps

3 x 8

C2

Upper / Lower Coordinative Taps

3 x 15

D1

Trap Bar Pull

3 x 5 @ 7

D2

Deep Tier Squat Jumps (W/ Medball)

3 x 15

E1

Incline DB Bench Press

3 x 8 @ 9

E2

Incline DB Row

3 x 8 @ 9

F1

Stability Ball Hamstring Curl

3 x 12

F2

Power Calf Raise

3 x 15

F3

Hanging Leg Raise

3 x 15

Monday
Week 1 Day 2: Long Duration ISO's + Human Strength

A1

Extreme Iso Lunge

2 x 0:45

A2

Foam Roller Bridge ISO

2 x 0:20

A3

Spring Ankle Isometric

2 x 0:30

A4

Wall Handstand

2 x 20

A5

Monkey Bar Hangs

2 x 0:20

B1

Partner 1v1 Shoulder Poke

1 x 3

B2

Partner Lateral Push

2 x 2 @ 15

B3

Partner Jump Shove

2 x 5

C

Juggling

1 x 5:00

Tuesday
Week 1 Day 3: Elasticity + Twitch + FB Speed

A1

Extreme Iso Lunge

1 x 0:30

A2

Deep Tier Lunge Pops

1 x 0:15

A3

Hamstring Flossing

1 x 15

A4

Tibial Rotations (Seated)

1 x 10

A5

SL LIne Hops

1 x 0:30

A6

SL Skip

2 x 20

A7

Power Skip

2 x 20

B1

Skips for Distance -- Race

3 x 1 @ 20

B2

SL Primetimes

3 x 1 @ 20

C1

DB Pogo Jump

3 x 10

C2

Band Assisted Pogo Jump

3 x 10

D

Upper Speed PVC Complex

1 x 8

E1

Landmine Split Jerk

4 x 4 @ 8.5

E2

Reactive Landmine Split Jerk

4 x 8 @ 3

E3

Elastic Sit Up

4 x 4

F

Jump Rope

1 x 250

Wednesday
Week 1 Day 4: Long Duration ISO's + Human Strength

A1

Extreme Iso Lunge

2 x 0:45

A2

Foam Roller Bridge ISO

2 x 0:20

A3

Spring Ankle Isometric

2 x 0:30

A4

Wall Handstand

2 x 20

A5

Monkey Bar Hangs

2 x 0:20

B1

Partner 1v1 Shoulder Poke

1 x 3

B2

Partner Lateral Push

2 x 2 @ 15

B3

Partner Jump Shove

2 x 5

C

Juggling

1 x 5:00

Thursday
Week 1 Day 5: Twitch + FB Strength

A1

Extreme Iso Lunge

1 x 0:30

A2

Deep Tier Lunge Pops

1 x 0:15

A3

Hamstring Flossing

1 x 15

A4

Tibial Rotations (Seated)

1 x 10

A5

SL LIne Hops

1 x 0:30

A6

SL Skip

2 x 20

A7

Power Skip

2 x 20

B1

Slant Board Cross Over Taps

3 x 8

B2

Upper / Lower Coordinative Taps

3 x 15

C1

Heel Elevated Goblet Squat

5 x 5 @ 8.5

C2

Deep Tier Squat Hops

5 x 10

D1

DB Bench Press

3 x 12 @ 8

D2

DB Row

3 x 12 @ 8

E1

DB Lateral Raise

2 x 25

E2

Incline Hammer Curl

2 x 25

E3

Incline DB Skullcrushers

2 x 25

E4

Eccentric Leg Lowers

2 x 10

Coach
More from RH Strength
coach-avatar RYAN HENRY, CSCS, USAW-1

Associate Director of Sports Performance at Carson-Newman University

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100% Money Back Guarantee

I am so confident you will be satisfied with this program that I will offer a full refund after your first 7 days if you are not happy!

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