In-Tension Training LLC

Basketball
Coach
Roy Palmer

Features
1 sessions per week
Must use App app to view and log training
Program Training
$45
Get Phase 1: Foundations for Hoopers (4 Days/Week- Intermediate/Advanced)
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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.
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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.
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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.
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

A1

Foam Roll T spine

1 x 1

A2

foam roll lats

1 x 1

A3

Foam roll pecs

1 x 1

A4

Foam roll biceps

1 x 1

B1

Shoulder handcuffs

1 x 5

B2

Prone Scorpion

1 x 5

B3

Yoga push up

1 x 5

B4

Quadruped T spine Rotation

1 x 5

B5

Cat Cow

1 x 3

C

Tall kneeling med ball chest pass

3 x 8 @ 10 lb

D

Split stance med ball scoop

3 x 5 @ 10 lb

E1

DB Bench Press

3 x 8

E2

3 point 1 arm db row

3 x 8

F1

Deficit push up

F2

Chin-Up

G1

DB Fly

3 x 10

G2

DB Tricep Extension

3 x 10

G3

DB hammer curl to press

3 x 10

H1

Trap bar farmers carry

3 x 1

H2

RKC plank

3 x 0:30

I

Diaphragmatic breathing

1 x 10

Monday
Week 1 Day 2

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll hamstrings

1 x 0:30

A4

foam roll calves

1 x 0:30

A5

Foam roll quads

1 x 0:30

A6

foam roll adductors

1 x 0:30

B1

Walking lunge with reach

1 x 5

B2

Single leg RDL + Reach

1 x 5

B3

Cossack Squat

1 x 5

B4

Body weight windmill

1 x 5

C1

Submax pogos

1 x 10

C2

Submax lateral pogos

1 x 10

C3

Submax Alternating F/B Pogo

1 x 10

C4

Single leg snapdown

1 x 5

C5

Leaning linear decel

1 x 5

C6

Lateral bound and stick

1 x 5

D1

A march

1 x 10

D2

A-Skip

1 x 10

D3

A switch

1 x 10

E

Wall drill posture hold

2 x 10

F

Sled Push

4 x 10

G1

A walk

1 x 10

G2

A march

1 x 10

G3

A-Skip

1 x 10

H

Wall drill posture hold

2 x 10

I

Sled Push

4 x 10

J

1/2 kneeling sprint

2 x 5

K

1/2 kneeling lateral start sprint

2 x 5

L

Broad Jump

2 x 3

M

SIngle leg box jump

2 x 3

N

Med ball lateral bound

2 x 5

O1

DB Rear Foot Elevated Split Squat

3 x 6

O2

Stability ball leg curl

3 x 10

P1

Single Leg RDL

3 x 6

P2

Modified side plank + abduction iso

3 x 20

Q1

FFE bent knee calf raise

2 x 10

Q2

Lateral goblet squat

2 x 8

R

Backward Sled Drag

4 x 20

Tuesday
Recovery 

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll glutes

1 x 10

A5

Foam roll hamstrings

1 x 10

A6

foam roll calves

1 x 10

A7

Foam roll quads

1 x 10

A8

foam roll adductors

1 x 10

B1

Bodyweight kang squat

1 x 5

B2

Deep squat + dorsiflexion

1 x 5

B3

Worlds greatest stretch

1 x 3

B4

Adductor rockback

1 x 5

B5

90/90 seqeunce

1 x 3

B6

Shoulder handcuffs

1 x 5

B7

Cobra stretch

1 x 1

B8

Childs pose

1 x 1

B9

Cat Cow

1 x 1

B10

Quadruped T spine Rotation

1 x 5

C

Eyes closed single leg balance

3 x 30

D

Bodyweight lunge iso hold

3 x 0:30

Wednesday
Week 1 Day 4

A1

Foam Roll T spine

1 x 1

A2

foam roll lats

1 x 1

A3

Foam roll pecs

1 x 1

A4

Foam roll biceps

1 x 1

B1

Shoulder handcuffs

1 x 5

B2

Prone Scorpion

1 x 5

B3

Yoga push up

1 x 5

B4

Quadruped T spine Rotation

1 x 5

B5

Cat Cow

1 x 3

C

Med Ball Slam

3 x 8 @ 10 lb

D

Hands elevated plyo push up

3 x 8

E1

1/2 kneeling landmine shoulder press

3 x 8

E2

Inverted Row

3 x 8

F1

Z-Press

3 x 10

F2

1/2 kneeling lat pulldown

3 x 8

G1

Dip

G2

Incline DB bicep curl

3 x 8

G3

6 way shoulder raise

3 x 5

H1

Suitcase Carry

3 x 1

H2

Cable pallof hold

3 x 0:20

I

Diaphragmatic breathing

1 x 10

Thursday
Week 1 Day 5

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll hamstrings

1 x 0:30

A4

foam roll calves

1 x 0:30

A5

Foam roll quads

1 x 0:30

A6

foam roll adductors

1 x 0:30

B1

Walking lunge with reach

1 x 5

B2

Single leg RDL + Reach

1 x 5

B3

Cossack Squat

1 x 5

B4

Body weight windmill

1 x 5

C1

Submax pogos

1 x 10

C2

Submax lateral pogos

1 x 10

C3

Submax Alternating F/B Pogo

1 x 10

C4

Single leg snapdown

1 x 5

C5

Leaning linear decel

1 x 5

C6

Lateral bound and stick

1 x 5

D

Submax gallop

2 x 10

E

Ascending straight leg bound

2 x 20

F

Falling start

3 x 10

G

1/4 arc sprint

2 x 1

H

Crossover to base

2 x 5

I

Box jump + depth drop

2 x 3

J

approach box jump

2 x 3

K

45 degree bound and stick

2 x 5

L1

Barbell Hip Thrust

3 x 8

L2

Single leg plank

3 x 0:20

M1

Heels elevated goblet squat

3 x 10

M2

Elevated single leg hip bridge

3 x 6

N1

Single leg calf raise (no support)

2 x 8

N2

Reverse Nordic

2 x 8

O

Lateral sled drag

4 x 20

Friday
Recovery 

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll glutes

1 x 10

A5

Foam roll hamstrings

1 x 10

A6

foam roll calves

1 x 10

A7

Foam roll quads

1 x 10

A8

foam roll adductors

1 x 10

B1

Bodyweight kang squat

1 x 5

B2

Deep squat + dorsiflexion

1 x 5

B3

Worlds greatest stretch

1 x 3

B4

Adductor rockback

1 x 5

B5

90/90 seqeunce

1 x 3

B6

Shoulder handcuffs

1 x 5

B7

Cobra stretch

1 x 1

B8

Childs pose

1 x 1

B9

Cat Cow

1 x 1

B10

Quadruped T spine Rotation

1 x 5

C

Eyes closed single leg balance

3 x 30

D

Bodyweight lunge iso hold

3 x 0:30

Coach
More from In-Tension Training LLC
coach-avatar Roy Palmer

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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 Phase 1: Foundations for Hoopers (4 Days/Week- Intermediate/Advanced)
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