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Flight School

Impact S-P

Basketball, Strength & Conditioning, Power Sports , Plyometrics
Coach
Collin McCrackin B.S.

If you're looking to take your court game to the next level, you at the right place! This 12-week off season program is professionally designed to help you build strength and power needed to dominate this next season. With a combination of targeted exercises, expert guidance, and high-quality mobility routines, you are sure to see improvements in your vertical jump, strength and explosiveness, and overall athleticism. Don't miss out on this opportunity to level up your game!

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Elevate Your Game
Regardless of your position on the court, your vertical jump height can set you apart from your opponents and can really grab the attention of scouts. This program has been proven to not only help athletes get stronger but has shown to significantly improve vertical jump height.
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Establish Dominance
No more getting pushed around! The progressive overload in this program will help you attain your next level strength allowing you to face and conquer more physical opponents. Making YOU the new dominating force on the court!
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Recovery is Key
As our training intensity increases, so does the necessity for a high-quality recovery routine. This program contains proper cooldowns after each session as well as basketball specific mobility sessions on each off-day.
Features
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Programming 7 days per week
This program contains 3 strength and power sessions per week as well as at-home mobility routines to aid in your recovery and keep you moving well!
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Exercise Video Guidance
Video demonstrations to help you execute the exercises properly and maximize your results!
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Detailed, Expert Instruction
Focus Points on each exercise to help guide you through your workout so that you get the absolute best results!
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Delivered through TrainHeroic
No more carrying around a binder or wondering the gym aimlessly. This app will do all the thinking for you so all you have to do is follow along!
Equipment
Required
Barbells // Weight Plates // Dumbbells // Adjustable Bench // Medballs // Stability Ball // Resistance Bands
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

ISP Pre-Lift Warm Up

Complete each of the following exercises (15yds and back): 1. Jog 2. Backpedal 3. High Knees Down / Buttkicks Back 4. Shuffle 5. Carioca Complete each of the following exercises for the designated reps: 1. Quad Lean - 3ea 2. Perfect Stretch - 3ea 3. Inchworms - 5 4. Arm Circles - 5ea

B1

Trap Bar Squat Jump

4 x 4

B2

Stationary Vertical jump (Vertec)

4 x 2

C

Trap Bar Squat

5, 5, 5, MAX

D1

DB 1-Leg Squat

3 x 8

D2

1-Leg Glute Bridges

3 x 8

E1

Lateral Lunges

3 x 6

E2

1-Leg Calf Raise

3 x 12

F1

Paloff Press

3 x 10

F2

Stability Ball Circles

3 x 10

Conditioning

G

Impact Cooldown Circuit

Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way

Monday
Mobility Day

Recovery

A

Foam Roll Recovery

Foam roll each of the following body areas (60-90s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back

Recovery

B

Basketball Upper Mobility

Complete each of the following stretches for the designated reps or time: 1. Chest Stretch - 30s each side 2. Standing Lat Stretch - 30s each side 3. Prayer Stretch - 10 reps (1s hold on each rep) 4. Kneeling Reachbacks - 8ea 5. Upper Back Rotations - 8ea

Recovery

C

Basketball Lower Mobility

Complete each of the following stretches for the designated reps or time: 1. Cat-Cow - 5ea 2. Elevated Pigeon Stretch - 30s each side 3. Couch Stretch - 45s each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch w/Rocking - 30s each side

Tuesday
Week 1 Day 3

Prep

A

ISP Pre-Lift Warm Up

Complete each of the following exercises (15yds and back): 1. Jog 2. Backpedal 3. High Knees Down / Buttkicks Back 4. Shuffle 5. Carioca Complete each of the following exercises for the designated reps: 1. Quad Lean - 3ea 2. Perfect Stretch - 3ea 3. Inchworms - 5 4. Arm Circles - 5ea

B1

landmine squat press

5, 4, 3, 3

B2

Medball Push Press

4 x 5

C1

Barbell Bench Press

5, 4, 3, MAX

C2

Band Pull Apart

4 x 10

D1

DB Incline Press

3 x 8

D2

Chin-Ups

3 x MAX

E1

Single Arm KB Press

3 x 8

E2

DB Row

3 x 8

E3

TRX-Y

3 x 5

Strength/Power

F

Plate Shoulder Complex 1

2 Rounds Using lighter plates or dumbbells (5-15lbs) complete the following exercises back to back: 1. Plate Front Raise - 8 2. Side Raise - 8 3. Bent Over T (rear fly) - 8

Conditioning

G

Impact Cooldown Circuit

Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way

Wednesday
Mobility Day

Recovery

A

Foam Roll Recovery

Foam roll each of the following body areas (60-90s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back

Recovery

B

Basketball Upper Mobility

Complete each of the following stretches for the designated reps or time: 1. Chest Stretch - 30s each side 2. Standing Lat Stretch - 30s each side 3. Prayer Stretch - 10 reps (1s hold on each rep) 4. Kneeling Reachbacks - 8ea 5. Upper Back Rotations - 8ea

Recovery

C

Basketball Lower Mobility

Complete each of the following stretches for the designated reps or time: 1. Cat-Cow - 5ea 2. Elevated Pigeon Stretch - 30s each side 3. Couch Stretch - 45s each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch w/Rocking - 30s each side

Thursday
Week 1 Day 5

Prep

A

ISP Pre-Lift Warm Up

Complete each of the following exercises (15yds and back): 1. Jog 2. Backpedal 3. High Knees Down / Buttkicks Back 4. Shuffle 5. Carioca Complete each of the following exercises for the designated reps: 1. Quad Lean - 3ea 2. Perfect Stretch - 3ea 3. Inchworms - 5 4. Arm Circles - 5ea

B1

Hang Clean High Pull

4 x 3

B2

approach jumps vertec

4 x 2

C1

Back Squat

5, 5, 5, MAX

C2

90-90 Hip Mobility

4 x 2

D1

DB Alt. Bench Press

3 x 5

D2

Barbell Inverted Row

3 x 5 @ 5

E1

DB RDL

3 x 8

E2

Lunge Calf Raise Hold

@ 15

F1

Nordics

3 x 5

F2

TRX I, Y, T

3 x 3

G

Suitcase Carry

3 x 30

Conditioning

H

Impact Cooldown Circuit

Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way

Friday
Mobility Day

Recovery

A

Foam Roll Recovery

Foam roll each of the following body areas (60-90s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back

Recovery

B

Basketball Upper Mobility

Complete each of the following stretches for the designated reps or time: 1. Chest Stretch - 30s each side 2. Standing Lat Stretch - 30s each side 3. Prayer Stretch - 10 reps (1s hold on each rep) 4. Kneeling Reachbacks - 8ea 5. Upper Back Rotations - 8ea

Recovery

C

Basketball Lower Mobility

Complete each of the following stretches for the designated reps or time: 1. Cat-Cow - 5ea 2. Elevated Pigeon Stretch - 30s each side 3. Couch Stretch - 45s each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch w/Rocking - 30s each side

Saturday
Mobility Day

Recovery

A

Foam Roll Recovery

Foam roll each of the following body areas (60-90s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back

Recovery

B

Basketball Upper Mobility

Complete each of the following stretches for the designated reps or time: 1. Chest Stretch - 30s each side 2. Standing Lat Stretch - 30s each side 3. Prayer Stretch - 10 reps (1s hold on each rep) 4. Kneeling Reachbacks - 8ea 5. Upper Back Rotations - 8ea

Recovery

C

Basketball Lower Mobility

Complete each of the following stretches for the designated reps or time: 1. Cat-Cow - 5ea 2. Elevated Pigeon Stretch - 30s each side 3. Couch Stretch - 45s each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch w/Rocking - 30s each side

Coach
coach-avatar Collin McCrackin B.S.

Former college basketball player turned sports performance coach. Certified Speed and Agility Specialist as well as Strength and Conditioning Specialist.

Flight School