PT Fatou
Basketball, Strength & Conditioning, SoccerBuild your foundation, get stronger, and add power. This 8-week program is structured in two distinct phases: Weeks 1–4 focus on muscle building (hypertrophy) to develop strength and size, followed by Weeks 5–8, which target deceleration strength to enhance your ability to control movement under load.
This progression builds not only muscle but also joint resilience, change-of-direction control, and injury-resistant power. With 3 performance sessions and 2 mobility sessions per week, every workout is designed to challenge you, improve movement efficiency, and prepare you to perform at your best—stronger, more powerful, and in full control
*Disregard the features error below regarding 1 sessions per week*
1 sessions per week
Must use App app to view and log training
Program Training
A
Box Jump
4 x 6
B
Back Squat
3 x 8
C
Chest Press
3 x 8
D
Physioball Leg Curl
3 x 12
E
Feet Elevated Inverted Row
3 x 12
F
Calf Raise
3 x 12
A
Cat Camel
3 x 8
B
T-Spine Reach
1 x 8
C
Hip Airplane
2 x 8
D
Lying Knee to Knee Stretch (Hip Internal Rotation)
1 x 10
E
Manual Ankle Dorsiflexion Mobilization
1 x 8
F
Hip Mobility - KB Squat
1 x 8
A
Drop Jump
4 x 6
B
DB Shoulder Press
3 x 8
C
DB Lateral Lunge
3 x 8
D
DB Seated Single Leg Calf Raise
3 x 12
A
Box Jump
4 x 6
B
Back Squat
3 x 8
C
Chest Press
3 x 8
D
Physioball Leg Curl
3 x 12
E
Feet Elevated Inverted Row
3 x 12
F
Calf Raise
3 x 12
A
Cat Camel
3 x 8
B
T-Spine Reach
1 x 8
C
Hip Airplane
2 x 8
D
Lying Knee to Knee Stretch (Hip Internal Rotation)
1 x 10
E
Manual Ankle Dorsiflexion Mobilization
1 x 8
F
Hip Mobility - KB Squat
1 x 8
Alex Nzuki
Professional Basketball Player
Verified Athlete"I am for sure satisfied with the workouts because it has helped me. My movement is getting better day by day."
