Basketball Strength Jumpstart

Jess Racz

Coach

Jess Racz

🏀 Basketball Strength Jumpstart (8 Weeks)

Being Basketball Strong is what separates hoopers who get pushed around from hoopers who dominate. It’s more than just lifting weights — it’s about building the strength, resilience, and explosiveness that actually show up on the court. When you’re Basketball Strong, you can:

Hold your ground — embrace contact, create leverage, and control your space.
Explode on demand — stop on a dime and change direction with power.
Thrive in chaos — stay strong and adaptable no matter the situation.

The Basketball Strength Jumpstart is an 8-week progressive program built to give you that edge. It’s structured into 3 focused phases:

Human Strength → movement control and balance.
General Strength → building a strong athletic base.
Body Armor → durability against contact and fatigue.

Think of it as the foundation of your performance pyramid: the stronger and wider the base, the higher you can climb. In just 8 weeks, you’ll feel stronger, more explosive, and ready to build on that progress.

👉 When you’re ready for the next step, continue your development inside the Basketball Strength Collective — our ongoing subscription where hoopers get access to advanced programming, monthly progressions, and a community of athletes chasing the same goal.

$69

Get Basketball Strength Jumpstart

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 4 days per week

4x per week of strength 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 / Kettlebells // Resistance Bands // Conventional Gym Equipment // Medicine Balls // Bench / Box

Recommended

Cable Machine // Bumper Plate(s)

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

1 x 10

Hip Swivel Series

1 x 5

Bent Knee Abductions

2 x 8

Copenhagen Rolls

2 x 5

8 Vector Lunges

2 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 Jess Racz

Jess Racz

Basketball Performance specialist 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 Jumpstart

FAQs

What happens after I finish the 8 weeks?

The Jumpstart builds your foundation, but your progress doesn’t stop there. You can continue inside the Basketball Strength Collective, our year-round subscription with monthly progressions and advanced programming.

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.

How should I structure my training week on this program?

Basketball Strength Jumpstart 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.

What equipment do I need?

You’ll need access to a conventional gym with free weights (barbells, dumbbells, racks, benches). Any cable machine exercises can easily be substituted with resistance bands, so you’ll never be stuck if a piece of equipment isn’t available.

What if I miss a week?

Life happens. If you miss time, just pick up where you left off — no need to start over. Consistency matters most, and the program is flexible enough to keep you progressing even if your schedule isn’t perfect.

Do I need lifting experience?

Yes — this program uses resistance training, so basic lifting experience is recommended. If you’re new to strength training, start with our Youth Basketball Strength Program before progressing into the Jumpstart.

The Proof