Hoopers strength + hypertrophy (3 days/week): Training by Roy Palmer in TrainHeroic

In-Tension Training LLC

Basketball
Coach
Roy Palmer

This program is designed to be completed after a Foundations program to build strength, power and mass on top of the mobility, stability, and fitness foundation you built. 

Featuring 3 full body sessions/week, this program incorporates "contrast training" with our main lower body movements to maximize explosive power.

This program will transform your strength and power in just 4 weeks if you give it your best effort! 

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

A3

Foam roll pecs

A4

Foam roll glutes

1 x 0:30

A5

Foam roll hamstrings

1 x 0:30

A6

foam roll calves

1 x 0:30

A7

Foam roll quads

1 x 0:30

A8

foam roll adductors

1 x 0:30

B1

Walking lunge with reach

1 x 5

B2

Walking quad pull

1 x 3

B3

Single leg RDL + Reach

1 x 5

B4

Hamstring swipe

1 x 3

B5

Cossack Squat

1 x 5

B6

Worlds greatest stretch

1 x 3

B7

90/90 hip switch + reach

1 x 3

B8

Glute bridge iso hold

1 x 0:30

B9

Superman row

1 x 5

B10

Yoga push up

1 x 5

B11

Bird Dog

1 x 10

C

Single leg hurdle hop + stick

3 x 5

D1

Box Squat

3 x 5

D2

Max Effort Vertical Jump

3 x 3

D3

DB Loaded Jump

3 x 3 @ 20 lb

D4

Band assisted jump

3 x 3

E1

Bench Press

3 x 5

E2

Chin-ups

3 x 5

F1

Single leg stability ball ham curl

2 x 8

F2

Front foot elevated pogo hop

2 x 0:30

G

90/90 breathing with hip lift

1 x 10

Monday
Recovery

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

A3

Foam roll pecs

A4

Foam roll glutes

1 x 0:30

A5

Foam roll hamstrings

1 x 0:30

A6

foam roll calves

1 x 0:30

A7

Foam roll quads

1 x 0:30

A8

foam roll adductors

1 x 0:30

B

lacrosse ball foot massage

1 x 10

C

Single leg balance

3 x 0:30

D

Lunge iso hold

3 x 0:30

E

Hollow Hold

3 x 0:30

Tuesday
Week 1 Day 3

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

A3

Foam roll pecs

A4

Foam roll glutes

1 x 0:30

A5

Foam roll hamstrings

1 x 0:30

A6

foam roll calves

1 x 0:30

A7

Foam roll quads

1 x 0:30

A8

foam roll adductors

1 x 0:30

B1

Walking lunge with reach

1 x 5

B2

Walking quad pull

1 x 3

B3

Single leg RDL + Reach

1 x 5

B4

Hamstring swipe

1 x 3

B5

Cossack Squat

1 x 5

B6

Worlds greatest stretch

1 x 3

B7

90/90 hip switch + reach

1 x 3

B8

Glute bridge iso hold

1 x 0:30

B9

Superman row

1 x 5

B10

Yoga push up

1 x 5

B11

Bird Dog

1 x 10

C

approach box jump

3 x 3

D1

Trap Bar Deadlift

5 x 5

D2

Max Effort Broad Jump

5 x 3

D3

American KB Swing

5 x 5

E1

Standing 1 arm cable press

3 x 10

E2

Standing 1 arm cable row

3 x 10

F1

Bent knee calf raise + knee drive

2 x 12

F2

Bent knee copenhagen plank

2 x 0:30

G

90/90 breathing with hip lift

1 x 10

Wednesday
Recovery

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

A3

Foam roll pecs

A4

Foam roll glutes

1 x 0:30

A5

Foam roll hamstrings

1 x 0:30

A6

foam roll calves

1 x 0:30

A7

Foam roll quads

1 x 0:30

A8

foam roll adductors

1 x 0:30

B

lacrosse ball foot massage

1 x 10

C

Single leg balance

3 x 0:30

D

Lunge iso hold

3 x 0:30

E

Hollow Hold

3 x 0:30

Thursday
Week 1 Day 5

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

A3

Foam roll pecs

A4

Foam roll glutes

1 x 0:30

A5

Foam roll hamstrings

1 x 0:30

A6

foam roll calves

1 x 0:30

A7

Foam roll quads

1 x 0:30

A8

foam roll adductors

1 x 0:30

B1

Walking lunge with reach

1 x 5

B2

Walking quad pull

1 x 3

B3

Single leg RDL + Reach

1 x 5

B4

Hamstring swipe

1 x 3

B5

Cossack Squat

1 x 5

B6

Worlds greatest stretch

1 x 3

B7

90/90 hip switch + reach

1 x 3

B8

Glute bridge iso hold

1 x 0:30

B9

Superman row

1 x 5

B10

Yoga push up

1 x 5

B11

Bird Dog

1 x 10

C

Banded lateral bound

3 x 5

D1

DB Rear Foot Elevated Split Squat

5 x 5

D2

Power Step-Up

5 x 5 @ 12

E1

Step through 1 arm landmine press

4 x 8

E2

Single leg RDL + row

4 x 8

F

Band accelerated pogo hops

3 x 20

G

90/90 breathing with hip lift

1 x 10

Friday
Recovery

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

A3

Foam roll pecs

A4

Foam roll glutes

1 x 0:30

A5

Foam roll hamstrings

1 x 0:30

A6

foam roll calves

1 x 0:30

A7

Foam roll quads

1 x 0:30

A8

foam roll adductors

1 x 0:30

B

lacrosse ball foot massage

1 x 10

C

Single leg balance

3 x 0:30

D

Lunge iso hold

3 x 0:30

E

Hollow Hold

3 x 0:30

Hoopers strength + hypertrophy (3 days/week)