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Basketball Strength 101

Coach JR Performance

Basketball

Coach

Jess Racz

4.98 (53 ratings)

Being "Basketball Strong" is a crucial factor that encompasses various aspects of the game. It includes:

The ability to be strong in movement, locomotion and in the natural variability & chaos of sport
The ability to embrace contact, create leverage, hold your own & maintain positional ownership during any situation on the floor
The ability to stop on a dime and produce force & power out of any position or situation, which is vital for creating separation on offense & playing lock down defense

Basketball Strength 101, which is program 1 of our 3 program Basketball Strength series, is designed to be your competitive advantage, aiming to improve all these qualities & more. Athletes can expect to see improvements in their basketball strength, muscle gains, & presence on the court, but also get more buckets on the offensive end, more stops on the defensive end, & even gains in overall explosiveness & speed.

Our 101 program is an 8 week progressive program structured into 3 phases: Human Strength, General Strength, and Body Armor -- each targeting specific aspects of physical & athletic development before you move onto our 201 & 301 programs. ]

It's time to lock in!

$59

Get Basketball Strength 101

Proven Training & Results at ALL Levels

From the pros to the first time high school hoopers, this program has helped each and every athlete get stronger, embrace contact better, and gain more confidence on the court, becoming the most impactful presence and perform the best they can possibly can to achieve their dreams!

Training that Translates

The training we do in the weight room should reflect what we see on the court or field and in life. And the training we do should PREPARE our athletes for what they will see. Sport is chaotic and unpredictable. At the end of the day, the number one job as a strength and conditioning coach is longevity. The best ability is availability.

Get Basketball Strong

The "eye test" matters in sports & being basketball strong is one of many qualities hoopers can development to enhance their competitive advantage! This includes: 1. The ability to be strong in movement & in the unpredictability of sport 2. The ability to embrace contact & create leverage during any situation on the floor 3. Ability to stop on a dime and produce force out of any position

Features

An Expert Coach and Approach

This program, myself, and the app will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

4x per week strength training specific for basketball athletes that’s accessible and challenging for 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

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells or Kettlebells // Resistance Bands // Conventional Gym Equipment

Recommended

Cable Machine // Bumper Plates // Medicine Balls

Sample Week

Week 1 of 8-week program

Sunday

HUMAN STRENGTH WEEK 1 DAY 1

3D Couch Stretch

1 x 0:30

Half Kneeling Quad Rockers

1 x 10

Big Toe Rockers (w/ Lax Ball Smash)

1 x 10

Banded Hamstring MoB Series

1 x 5

Band TKE Gas Pedals

1 x 20

Hip Swivel Series

1 x 5

Superband Quad Series (Bilateral)

2 x 10

8 Vector Balance Reaches

2 x 1

SFT Squat Series

2 x 1

Mini Band 3 Position Bridge Iso Hold

2 x 5

RFESS Iso Oscillations Combo

3 x 10

RDL Progressions

3 x 8

Deep Tier Squat Pogos

3 x 20

Cable Lay Up Chop

3 x 6

Low Squat Walk

3 x 30

Hip Airplane Progressions

3 x 30

Glute Bridge March ISOs

3 x 8

FFE 3D Ankle Stiffness Reps

3 x 30

Monday

HUMAN STRENGTH WEEK 1 DAY 2

Cat Cow

1 x 10

Adductor T Spine Rotations

1 x 5

Shoulder Pike MoB Series

1 x 5

Band Distracted UB MoB Series

1 x 20

5 Way Push Up

2 x 1

Backbend Lat Reach

2 x 5

Lying Shoulder Activation Series

2 x 10

Hollow Body Rockers

2 x 30

Push Up Progressions

3 x 12

SL Rapid MB Slams

3 x 10

Inverted Row Progressions

3 x 12

Slider Plank Body Saws

3 x 10

Split Stance Pallof Press

3 x 15

DB Bicep Curl Reverse Fly Combo

3 x 12

Alternating Deadbug Pullovers

3 x 8

Wednesday

HUMAN STRENGTH WEEK 1 DAY 3

3D Couch Stretch

1 x 0:30

Half Kneeling Quad Rockers

1 x 10

Adductor Rock Back Swing

1 x 5

Pigeon Rockers & Swings

3 x 10

Hip Swivel Series

1 x 5

Bent Knee Abductions

2 x 8

Copenhagen Rolls

2 x 5

8 Vector Lunges

1 x 1

SL Hip Flexor Iso Resisted Hold

2 x 5

DB Side Lunge

3 x 6

Lateral Push Out Stick

3 x 6

Hamstring Slider Progressions

3 x 6

Adductor Abductor Stability Swings

3 x 0:30

Banded Drop Step Side Lunge

3 x 6

Copenhagen Plank Progressions

3 x 0:30

Single Leg Calf Raise Progressions

3 x 12

Cable Hip Flexor Drives

2 x 10

Thursday

HUMAN STRENGTH WEEK 1 DAY 4

Cat Cow

1 x 10

Scorpians

1 x 10

Shoulder Pike MoB Series

1 x 5

Band Distracted UB MoB Series

1 x 20

Jaguar Crawl

2 x 6

Dead Hang

2 x 0:30

Rolling Cross Touch

2 x 4

Lateral Line Flow

2 x 5

Half Kneeling Landmine Press

3 x 8

SL OH Plate Tilts

3 x 4

Chin Ups

3 x MAX

Lateral Line Rockers

3 x 10

SL Alternating Lateral Raises

3 x 8

Bumper Plate Halos

3 x 5

Split Stance Front Rack Spiral Turns

3 x 25

Coach

More from Coach JR Performance

Jess Racz

Performance specialist at Complex Health & Wellness in Miami Florida & Performance Coach at Unrivaled. She has trained athletes from all levels of the game including NBA, WNBA, NCAA I II & III, and the next generation of up & coming talent. She is highly regarded for her expertise in helping athletes unleash their strength, athleticism, movement efficiency, and confidence on and off the court.

Time to lock in!

Get stronger AND gain explosiveness without compromising your on court skill development!

Get Basketball Strength 101

FAQs

How does the Basketball Strength Program Series work?

We have three progressive 8 week programs broken down into Basketball Strength 101, Basketball Strength 201 & Basketball Strength 301. Once you complete our 101 program, you'll move to our 201 program, then finish with our 301 program all progressing in intensity & specific targeted development.

Who is this program for?

Any basketball athlete ranging from high school to professional looking to gain muscle & full body strength while simultaneously improving their overall movement & explosiveness on the court.

What is the breakdown of this program?

An 8 week progressive program structured into 3 phases: Human Strength, General Strength, and Body Armor, each targeting specific aspects of athletic development to enhance overall basketball performance, leading to a more impactful and successful presence on the court.

How should I structure my training week on this program?

Basketball Strength 101 is a 4x/week program including two lower body days and two upper body days. Which days in the week you complete the workouts is dependent on your schedule! We suggest at least one rest day after two workouts in a row.

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