Foundations for Hoopers (4 Days/Week- Intermediate/Advanced)

In-Tension Training LLC

Basketball

Coach

Roy Palmer

Our Intermediate/Advanced Hoopers Program is focused on increasing the progress that has been made in our Hoopers Beginners program, so you can continue to progress into an elite player. Being Elite is setting yourself apart from the competition with speed, strength, power, and movement abilities. The weight room is a part of this equation, but so are the mobility, stability, power, and conditioning aspects. We find with our hoopers that the weight room is a big unlock for people's careers.

The opportunity to be Elite is something that comes from within, but we also understand that help is critical in this as well. We believe that the best ability is availability, and giving the tools for success through this program for our athletes is our mission.

In this Hoopers Program, we focus on...

✅ Increasing Vertical Jump height

✅ Elite Speed in all directions

✅ Force Absorption to prevent injuries

✅ Strength to dominate the court

$45

Get Foundations for Hoopers (4 Days/Week- Intermediate/Advanced)

Increasing Vertical Jump

In this phase we focus on the ability to jump high using training implementation to target both the quick twitch muscle fibers and the overall output of the system. Using over-load and under-load training to increase the vertical jumping abilities of our athletes provides the blue prints for Elite bounce.

Multidirectional Speed

Speed is important in basketball but being able to do that in all directions is a must have when on the court. Offensively, being able to attack defenders downhill to get to the rim creates high scorers. Defensively, being able to lock up anyone on the court at anytime in any direction makes players Elite.

Strength to Dominate

In order to take your game to the next level Strength is the way to unlock all of those possibilities. Gaining strength and power to hang with the big guys will make you a key player to any roster at the collegiate or professional level. Dominate the court by getting strong and powerful in the weight room is the key to becoming Elite.

Features

Access to your coaches

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

Programming 4 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

Delivered through TrainHeroic

We provide an easy software that allows for interactive videos and progress tracking to get the full potential out of your training.

Equipment

Recommended

Barbell // Kettlebell // Dumbell // Resistance bands // Court or Turf Area // Sled with weight

Sample Week

Week 1 of 5-week program

Sunday

Week 1 Day 1

Foam Roll T spine

1 x 1

foam roll lats

1 x 1

Foam roll pecs

1 x 1

Foam roll biceps

1 x 1

Shoulder handcuffs

1 x 5

Prone Scorpion

1 x 5

Yoga push up

1 x 5

Quadruped T spine Rotation

1 x 5

Cat Cow

1 x 3

Tall kneeling med ball chest pass

3 x 8 @ 10 lb

Split stance med ball scoop

3 x 5 @ 10 lb

DB Bench Press

3 x 8

3 point 1 arm db row

3 x 8

Deficit push up

Chin-Up

DB Fly

3 x 10

DB Tricep Extension

3 x 10

DB hammer curl to press

3 x 10

Trap bar farmers carry

3 x 1

RKC plank

3 x 0:30

Diaphragmatic breathing

1 x 10

Monday

Week 1 Day 2

Foam Roll T spine

1 x 0:30

Foam roll glutes

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Foam roll quads

1 x 0:30

foam roll adductors

1 x 0:30

Walking lunge with reach

1 x 5

Single leg RDL + Reach

1 x 5

Cossack Squat

1 x 5

Body weight windmill

1 x 5

Submax pogos

1 x 10

Submax lateral pogos

1 x 10

Submax Alternating F/B Pogo

1 x 10

Single leg snapdown

1 x 5

Leaning linear decel

1 x 5

Lateral bound and stick

1 x 5

A march

1 x 10

A-Skip

1 x 10

A switch

1 x 10

Wall drill posture hold

2 x 10

Sled Push

4 x 10

1/2 kneeling sprint

2 x 5

1/2 kneeling lateral start sprint

2 x 5

Broad Jump

2 x 3

SIngle leg box jump

2 x 3

Med ball lateral bound

2 x 5

DB Rear Foot Elevated Split Squat

3 x 6

Stability ball leg curl

3 x 10

Single Leg RDL

3 x 6

Modified side plank + abduction iso

3 x 20

FFE bent knee calf raise

2 x 10

Lateral goblet squat

2 x 8

Backward Sled Drag

4 x 20

Tuesday

Recovery

Foam Roll T spine

1 x 10

foam roll lats

1 x 10

Foam roll pecs

1 x 10

Foam roll glutes

1 x 10

Foam roll hamstrings

1 x 10

foam roll calves

1 x 10

Foam roll quads

1 x 10

foam roll adductors

1 x 10

Bodyweight kang squat

1 x 5

Deep squat + dorsiflexion

1 x 5

Worlds greatest stretch

1 x 3

Adductor rockback

1 x 5

90/90 seqeunce

1 x 3

Shoulder handcuffs

1 x 5

Cobra stretch

1 x 1

Childs pose

1 x 1

Cat Cow

1 x 1

B10

Quadruped T spine Rotation

1 x 5

Eyes closed single leg balance

3 x 30

Bodyweight lunge iso hold

3 x 0:30

Wednesday

Week 1 Day 4

Foam Roll T spine

1 x 1

foam roll lats

1 x 1

Foam roll pecs

1 x 1

Foam roll biceps

1 x 1

Shoulder handcuffs

1 x 5

Prone Scorpion

1 x 5

Yoga push up

1 x 5

Quadruped T spine Rotation

1 x 5

Cat Cow

1 x 3

Med Ball Slam

3 x 8 @ 10 lb

Hands elevated plyo push up

3 x 8

1/2 kneeling landmine shoulder press

3 x 8

Inverted Row

3 x 8

Z-Press

3 x 10

1/2 kneeling lat pulldown

3 x 8

Dip

Incline DB bicep curl

3 x 8

6 way shoulder raise

3 x 5

Suitcase Carry

3 x 1

Cable pallof hold

3 x 0:20

Diaphragmatic breathing

1 x 10

Thursday

Week 1 Day 5

Foam Roll T spine

1 x 0:30

Foam roll glutes

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Foam roll quads

1 x 0:30

foam roll adductors

1 x 0:30

Walking lunge with reach

1 x 5

Single leg RDL + Reach

1 x 5

Cossack Squat

1 x 5

Body weight windmill

1 x 5

Submax pogos

1 x 10

Submax lateral pogos

1 x 10

Submax Alternating F/B Pogo

1 x 10

Single leg snapdown

1 x 5

Leaning linear decel

1 x 5

Lateral bound and stick

1 x 5

Submax gallop

2 x 10

Ascending straight leg bound

2 x 20

Falling start

3 x 10

1/4 arc sprint

2 x 1

Crossover to base

2 x 5

Box jump + depth drop

2 x 3

approach box jump

2 x 3

45 degree bound and stick

2 x 5

Barbell Hip Thrust

3 x 8

Single leg plank

3 x 0:20

Heels elevated goblet squat

3 x 10

Elevated single leg hip bridge

3 x 6

Single leg calf raise (no support)

2 x 8

Reverse Nordic

2 x 8

Lateral sled drag

4 x 20

Friday

Recovery

Foam Roll T spine

1 x 10

foam roll lats

1 x 10

Foam roll pecs

1 x 10

Foam roll glutes

1 x 10

Foam roll hamstrings

1 x 10

foam roll calves

1 x 10

Foam roll quads

1 x 10

foam roll adductors

1 x 10

Bodyweight kang squat

1 x 5

Deep squat + dorsiflexion

1 x 5

Worlds greatest stretch

1 x 3

Adductor rockback

1 x 5

90/90 seqeunce

1 x 3

Shoulder handcuffs

1 x 5

Cobra stretch

1 x 1

Childs pose

1 x 1

Cat Cow

1 x 1

B10

Quadruped T spine Rotation

1 x 5

Eyes closed single leg balance

3 x 30

Bodyweight lunge iso hold

3 x 0:30

Coach

More from In-Tension Training LLC

Roy Palmer

Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS) with 6 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals ages 15-60+.

Advance Your Training

The difference between normal players and Elite players is the weight room and taking full advantage of getting fast, strong and powerful to progress your career.

Get Foundations for Hoopers (4 Days/Week- Intermediate/Advanced)

FAQs

Who is this program designed for?

These programs are designed for those who are looking to go above and beyond in their basketball careers. To develop elite-level athleticism and strength is what this program focuses on.

How will I see and track my progress?

Within the training app, you will be able to log your sets and reps to track progress over time. The programming is designed to ensure progression and keep you engaged for the long haul.

Why Is This Program So Inexpensive?

We believe the training should be affordable to all athletes and people who want to improve their health and invest in themselves.

What programs should be done before this?

Before this program is done, there should be a foundational program completed, followed by our Hoopers beginner program so that way you are in the best position to tackle this program and develop elite speed, vertical and strength for your basketball career.

Do you need to be a basketball player to do this program?

It is recommended for you to be a basketball player, but this program can also be done by volleyball players and any other sport that focuses on elite athleticism, lateral, and vertical jump, along with Elite strength in the weight room.