Off-Season | All in 6

4Athletes basketball

Basketball
Coaches
Jacopo Mulinacci and Daniele Missarelli

Build. Transform. Dominate.

This 6-week Off-Season program is designed to guide you through a complete physical development journey—so you can show up to next season ready, strong, and explosive.

Divided into three strategic phases, the program follows a smart progression that starts from the foundation and leads to full transfer onto the basketball court.

Whether you're preparing for a senior league, aiming for your best professional season, or chasing the next level, this program gives you a professional structure built by coaches who work in high-level basketball every day.

Your Off-Season isn’t a break.

It’s the time to build who you are.

6 weeks

3 workout per week

Conditioning tips for every phase

$69
Get Off-Season | All in 6
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Build Your Performance
Off-season isn’t a break. It’s your time to get better. Get stronger, more powerful, and more resilient. Work now to dominate later.
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Train Like a Pro
Built by Pro strength Coaches, this program gives you structure, purpose, and results. No guesswork. Just the training Pros actually use.
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Every Phase has a Purpose
From GPP (General Physical Preparation) to Strength to Power, each training phase pushes you forward. Nothing random. Everything intentional. You’re under construction — and it shows.
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No Doubts. Just Progress.
Follow detailed workouts with videos, target loads, and clear goals. We handle the planning. You bring the effort. Every session moves you closer to your peak.
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
1 week of General Preparation, 3 weeks of strength and 2 weeks of power.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
Equipment
Required
Conventional Gym
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Sample Week
Week 1 of 6-week program
Sunday
GPP

Prep

A

MOBILITY 2

3 ROUNDS Prayer Stretch w/roll x5 T-Spine Rot w/roll x5@ HK Windmill x5@

B1

Band Assisted Pogo Jumps

3 x 20

B2

Landmine Squat Rotational Press

3 x 6

C1

Trapbar Deadlift

3 x 8

C2

2DB Bench Press

3 x 8

D1

2DB Reverse Lunge

3 x 8

D2

Chin Up

3 x 5

D3

Fitball Leg Curl

3 x 10

Tuesday
GPP 2

Prep

A

MOBILITY 3

3 ROUNDS Bird Dog x5@ Groin Rocker T-Spine rot x5@ HK Hip Flex. Stretch x30''@

B1

Drop Jump Stick

3 x 3

B2

HK Medball Side Toss

3 x 5

C1

SL Box Squat

3 x 8

C2

2DB Incline Bench Row

3 x 8

D1

BB Hip Thrust

3 x 8

D2

HK 1DB OH Press

3 x 8

D3

Pullover Dead Bug

3 x 8

Thursday
GPP

Prep

A

MOBILITY 4

3 ROUNDS SMR T-Spine Opener x30'' Spiderman Stretch x5@ Prayer Stretch 3pos x3

B1

Lateral Step Up Pogos

3 x 0:15

B2

Ath Pos Loopband Rotation

3 x 10

C1

2DB Split Squat

3 x 8

C2

2DB Shoulder Press

3 x 8

D1

1DB Goblet Side Squat

3 x 8

D2

1DB Row

3 x 8

D3

2DB Curl & Press

3 x 8

Friday
Conditioning GPP

A

Stationary Bike

1 x 30:00

B

Stationary Bike

4 x 3:00

C

Run

1 x 6000

D

Run

3 x 5:00

Saturday
Recovery

A

YOGA FLOW

1 x 3

Coaches
More from 4Athletes basketball
coach-avatar Jacopo Mulinacci

Co-Founder of 4Athletes basketball, which aim to support pro basketball players to reach their best potential. Head Strength & Conditioning Coach at Pallacanestro Forlì 2.015 (Italian second division). +10years experience in professional basketball and youth athletes development programs. His experience includes working with Olympic's athletes and former NBA players.

coach-avatar Daniele Missarelli

Daniele is Co-Founder of 4Athletes basketball and Head Strength & Conditioning Coach at APU Udine (Italian first division). +10years experience in professional basketball. In his career has coached top Italian league, National teams and former NBA players. Curious about every kind of training method, you can find him bending knees under a heavy barbell or attending a yoga class on a green field.

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Seasons are Won in the Off-Season

The spotlight belongs to those who grind when no one’s watching. Want to stand out? Be the player coaches can’t ignore? This is where it starts.

Get Off-Season | All in 6
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FAQs
Who is this program for?
The program is aimed at players of any level, with a relatively short Off-Season, who are looking for a detailed program to best prepare for the upcoming season.
What should I expect from this program?
An improvement in your athletic abilities on the court. You will work on all the physical/athletic components necessary to perform at your best, allowing you to arrive at the Training Camp in the best possible condition.
Phase 1: Week 1
In this phase, the goal is to lay the groundwork for the subsequent weeks, allowing you to adapt and improve day after day.
Phase 2: Week 2-4
Each workout is designed to build a more complete, explosive, and resilient Athlete. Unleash all your strength.
Phase 3: Week 5-6
It's time to transform the strength built in previous weeks into real performance on the court. Every exercise is designed to meet the demands of the game, improve basketball-specific movements, and make you perform at your best during the match.
How can I also improve the other components of Performance?
Training well is not enough: what you do off the court makes the difference. Throughout the program, nutrition, rest, and recovery are essential to support adaptations and optimize performance. Contact us on our Instagram page for an even greater boost!

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