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8 TO GREAT

Erika Moyer

Basketball, Strength & Conditioning

Coach

Erika Moyer

8 to Great is an 8-week basketball-specific strength & conditioning program designed for intermediate athletes preparing for their competitive season. The program combines progressive strength training, explosiveness, speed, agility, and basketball-specific conditioning to help athletes become stronger, faster, more resilient, and ready to perform when the season begins.

8 Weeks. Stronger. Faster. Ready.

$50

Get 8 TO GREAT

24/8

Throughout the entire 8-week program, you’ll have direct access to me for guidance, questions, and support. Whether you need clarification on an exercise, help adjusting a workout, or feedback along the way, I’ll be available to help you get the most out of your training.

Built to Peak at the Right Time

Each week builds on the last, progressing from foundational strength and movement quality to more explosive, basketball-specific training. The program is intentionally structured, so athletes are prepared to enter their competitive season strong, conditioned, and ready to perform.

Designed for the Demands of Basketball

Every component of 8 to Great has a purpose. Training targets the strength, explosiveness, speed, lateral movement, and conditioning needed on the court—helping athletes build fitness that translates directly to basketball performance.

Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Dumbbells, Barbell, Trap Bar, Weight Plates, Squat Rack & Cable

Recommended

Medicine balls, Mini bands, Cones, Cardio Equipment.

Sample Week

Week 1 of 8-week program

Sunday

Block 1 -Week 1 Day 1

Shin Box Rotations

2 x 5

Front Plank on Elbows

2 x 30

Stability Ball Hamstring Curl

2 x 10

Zercher Squat

3 x 8

Depth Drop

3 x 2 @ 18

30 Degree Incline DB Bench Press

10, 8, 6

Band Pull-Apart

3 x 12

Copenhagen Plank

3 x 10

DB Reverse Lunge

10, 8, 6

DB Bench Pull-over

3 x 8

Tricep Rope Pulldowns

3 x 12

Monday

Week 1 Day 2

Basic Jump Rope

2 x 100

DeadBug

2 x 5

T-Spine Reach

2 x 5

Kettlebell Swing

3 x 8

High Pogo

10, 15, 20

Barbell Bench Press

3 x 8

Band Face Pull

3 x 12

DB Lateral Lunge

10, 8, 6

Cook Hip Lift

3 x 8

Hammer Curl

3 x 20

Calf Raise

3 x 25

Tuesday

Week 1 Day 3

Roll Feet

3 x 0:00

Ankle Walks

3 x 10

Band Anterior Tibialis Raise

3 x 20

Circuit

Airdyne Bike Preferred - Can be done on treadmill, rower, woodway ect.. 7x :10s sprint - :30s rest 4x:20s sprint - 1:00 rest 2x:30s sprint - 1:30s rest 1x:60s sprint - 3:00 rest 1x:20s sprint -Done!

Foam Roll

1 x 10:00

Wednesday

Week 1 Day 4

Adductor Rock

2 x 10

Hamstring Floss

2 x 10

Prayer Stretch

2 x 15

Med Ball Slam

3 x 8

DB Farmer's Carry

3 x 20

Zercher Split Squat Iso

3 x 10

Hurdle Hops

3 x 5

Half-Kneeling DB Shoulder Press

10, 8, 6

Pull Up Iso Hold

RDL

3 x 5

Wall Sit

3 x 30

Thursday

Week 1 Day 5

Spanish Squat Iso

2 x 30

Glute Bridge Hamstring Walkout

2 x 5

Cat Cow

2 x 10

Trap Bar Snap Down

3 x 5

Skaters

3 x 5

Trap Bar Deadlift

3 x 5

Rolling Side Plank

3 x 5

Eccentric Push Up

3 x 5

Seated Cable Row

10, 8, 6

DB Lateral Raise

3 x 12

Low Cossack Squat

3 x 5

Friday

Week 1 Day 6

Circuit

Pick 5 Exercises (Med Ball Slam, Backward Slep Drag, Sled Push, Continuous Lateral Shuffle (10yd), Continuous Run, Rope Slam, Bear Crawl, Pogo Hops. :30 seconds work / :30 seconds rest between exercises / 60 seconds rest between rounds. Example: :30 s Rope Slam - :30 seconds rest :30 s Bear Crawl - :30 seconds rest :30 s Backward Sled Drage -:30 seconds rest :30 s Shuffle - :30 seconds rest :30 s Pogos - :30 seconds rest 1 MINUTE REST - REPEAT FOR 5 ROUNDS TOTAL.

Coach

More from Erika Moyer

Erika Moyer

Erika Moyer, M.S., CSCS, SCCC, has 10 years of collegiate strength & conditioning experience and currently works with Drexel University Women’s Basketball. With a Master’s in Exercise Science and Bachelor’s in Sports Nutrition, Erika created 8 to Great to bring collegiate-level strength, speed, explosiveness, and conditioning principles to developing basketball athletes.

Train now. Take over later.

Build the strength. Develop the speed. Own your conditioning. Show up on day one ready to compete.

Get 8 TO GREAT

FAQs

Do I need a full gym?

Access to a standard gym or weight room is recommended. Substitutions can be provided when certain equipment isn't available.

Are exercise demonstrations included?

Yes. Exercises include video demonstrations so you know how each movement should be performed.

Can I ask questions during the program?

Absolutely. You'll have ongoing access to coaching support throughout all 8 weeks for questions, modifications, and guidance.

When should I start?

Ideally, begin 8 weeks before your preseason or competitive season starts so the final phases line up with your return to basketball.

Can I do this while playing basketball?

Yes. The program is designed specifically for basketball athletes, but additional practices, games, and training should be considered when managing your overall workload.

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Overall Rating

8 TO GREAT

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