Off-Season | All in 6
4Athletes basketball
Basketball🇮🇹
Costruisci. Trasforma. Domina. Questo programma Off-Season di 6 settimane è stato progettato per accompagnarti attraverso un percorso completo di sviluppo fisico, con l’obiettivo di arrivare alla prossima stagione pronto, forte e reattivo.
Diviso in tre fasi, il programma segue una progressione che parte dalle basi e arriva a un trasferimento al campo da gioco.
Che tu voglia prepararti per un campionato Senior, per la tua miglior stagione in tra i professionisti o puntare ai campionati maggiori, questo programma ti fornisce una struttura professionale, pensata da chi lavora nel basket ad alto livello ogni giorno.
La tua Off-Season non è una pausa. È il momento in cui costruire chi sei.
6 Settimane | 3 Allenamenti per settimana | Suggerimenti di conditioning specifici per ogni fase
🇺🇸
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
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 Rotational Press
3 x 6
C1
Trapbar Deadlift
3 x 8
C2
2DB Bench Press
3 x 8
D1
2DB Back Lunge
3 x 8
D2
Chin Up
3 x 5
D3
Fitball Leg Curl
3 x 10
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
Medball HK 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
1DB HK OH Press
3 x 8
D3
Pullover Dead Bug
3 x 8
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
Loopband Twist
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
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
A
YOGA FLOW
1 x 3
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.
Daniele Missarelli
Daniele is Co-Founder of 4Athletes basketball and Head Strength & Conditioning Coach at APU Udine (Italian second 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.
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
