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Basketball Strength 201

Coach JR Performance

Basketball

Coach

Jess Racz

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 201 (program 2 of our 4 program Basketball Strength series, progressing off of our 101 program) is designed to be your competitive edge, aiming to improve specific basketball strength qualities and more. Our 201 program is an 8 week progressive program structured into 3 phases: Body Armor, Maximal Strength, and Positional Strength -- each targeting specific aspects of physical & athletic development before you move onto our 301 & 401 programs.

The "eye test" in sports matters! Key factors such as stature, posture, movement mechanics, ability to win your line, & maintaining balance and positional ownership play a significant role in on court performance.

It's time to lock in!

$59

Get Basketball Strength 201

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

Access to your coaches

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

Programming 7 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

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

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

Recommended

Cable Machine // Bumper Plates // Trap Bar

Sample Week

Week 1 of 8-week program

Sunday

BODY ARMOR WEEK 1 DAY 1

3D Couch Stretch

1 x 0:30

3D Hip Series Flow

1 x 5

World's Greatest Stretch Flow

1 x 5

Banded Hamstring MoB Series

1 x 5

Split Stance Superband Quad Series

2 x 10

SLDL MB Catch

2 x 5

Banded Glute Bridge Marches

2 x 5

KB Drop Lunge Iso

2 x 6

SL Leg Press + Alternatives

3 x 6

1-2 Altitude Drop

3 x 2

Weighted Glute Bridges

3 x 6

Cable Lay Up Chop

3 x 8

Band Resisted KB RDL

3 x 6

SLDL Hip Flexor Drive

3 x 6

RFESS Iso Oscillations Combo

3 x 10

Mini Band Supination Pronation

3 x 25

Monday

BODY ARMOR WEEK 1 DAY 2

Band Distracted UB MoB Series

1 x 20

World's Greatest Stretch w/ Elbow Drive

1 x 8

Scorpians

1 x 5

Bear Crawl to Alternating Backbend Reach

1 x 4

Weighted Bear Crawl

2 x 10 @ 16

Band Pull Apart Series

2 x 10

Butterfly Roll V Sit

2 x 5

Anti-Rotational Deadbug

2 x 8

DB Bench Press

4 x 8

Dead Stop DB Bent Over Row

4 x 8

Plate Double Press Out Halo

3 x 4

21 Bicep Curls

3 x 21

Single Arm Hollow Body Press

3 x 10

Renegade Row

3 x 8

Circle Front Raise Scap Raise

3 x 12

DB Windshield Wipers

3 x 20

Tuesday

BODY ARMOR WEEK 1 DAY 3

Adductor Rock Back Swing

1 x 8

3D Lateral Hip Series

1 x 5

Lateral Ankle Rockers & Sways

1 x 10

Seated Band Ankle Circle Series

2 x 10

Supported Side Lunge MoB

2 x 5

Lateral Bound SL Stick

2 x 5

Rotational SLDL Rotational Split Squat

2 x 5

3 Way Side Lunge

3 x 4

CoD Parkour Drops

3 x 2

Band Lateral Skip Switches

3 x 10

Copenhagen Dip Progressions

2 x 10

Abductor Strength Progressions

2 x 8

Floating Heel Soleus Raises

3 x 12

Pallof Press Walkout

3 x 5

Wednesday

BODY ARMOR WEEK 1 DAY 4

Band Distracted UB MoB Series

1 x 20

World's Greatest Stretch w/ Elbow Drive

1 x 8

Griffith Wall Circles

1 x 5

Shoulder Pike MoB Series

1 x 5

3D Lateral + Rotational Press

2 x 10

Band Front & Rotational OH Raise

2 x 10

Traveling Jaguar Crawl

2 x 5

T Spine Swing Series

2 x 3

Kickstand DB Curl & Press

4 x 4

Lat Pull Down

4 x 8

SL OH Plate Tilts

3 x 4

Alternating Deadbug Pullovers

3 x 8

Seated DB Arnold Press

3 x 8

Plank Cable Row

3 x 10

Suitcase March

3 x 30

7s Tricep Extensions

3 x 21

Coach

More from Coach JR Performance

Jess Racz

Performance specialist at Complex PT & Performance 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 201

FAQs

How does the Basketball Strength Program Series work?

We have four 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: Body Armor, Maximal Strength, and Positional Strength, 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 201 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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