New

IFAST Basketball Off-Season 12-Week Program

Robertson Training Systems

Basketball
Coach
Mike Robertson

Let’s be honest…I’m frustrated with the current trends in strength and conditioning for basketball.

Some coaches are trying to turn their basketball players into powerlifters, back squatting them on game days and chasing weight room numbers versus improving their performance on the court.

Others are training them like football players, trying to get everyone to bulk up and put on a ton of size – again, without focusing on athleticism and performance.

And last but not least, some have just never played the game, and it shows in the way they’re writing programs for their athletes.

The fact of the matter is, a solid strength and conditioning program for basketball isn’t sexy and doesn’t play well on the ‘Gram, but is ridiculously effective in the results that it can give you.

So if you’re serious about:

  • Building the functional strength necessary to hold your own on the court,
  • Developing the speed and power necessary to maximize your game, and
  • Working on the movement skills and athleticism that you’ll need to be successful…

…then the IFAST Basketball Off-Season program is just what you need!

Whether it’s due to time, geography or anything in between, the fact of the matter is I can’t train everyone personally.

But that doesn’t mean you can’t use my SYSTEM to get the most out of your body!

Month #1 will be used to get your body moving the right way and feeling great.

Here we’ll lay your foundation, teaching you fundamental movement skills, and unlocking your mobility and athleticism.

Month #2 will be focused on building strength and developing power. The first month laid the foundation, sonow we're going to build a faster, stronger and more explosive version of you than ever before!

And Month #3 is putting the icing on the cake. The final phase of our program is about making sure you’re fast, explosive and powerful heading into pre-season.

Here we’ll put the finishing touches on your movement and make sure you’re ready to show out that first day of workouts.

Furthermore, I’ve got you covered every step of the way and I’ll tell you exactly:

What exercises to perform,

The sets, reps and rest periods you should be following,

Coaching cues to make sure your technique is dialed in, and

I’ve got video demonstrations of every exercise in the program, just to make sure you see exactly how things should be done.

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#1 - Improve Your First Step Quickness!
Want the ability to blow by defenders? We're going to focus on learning how to push and improve your acceleration, so you'll be beating guys to the basket in no time.
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#2 - Become a Lockdown Defender
The best defenders move well side-to-side. We'll not only be working on that in the weight room, but in our movement training as well. If you want to put the clamps on opposing offensive players, I got you covered!
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#3 - Develop Vertical Power & Explosion
Want to jump higher off 1- or 2-legs? Want to go from getting backboard to rim? Or from rim to dunking? This program will help you improve that vertical power and take your bunnies to the next level.
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# - Build Those Brakes!
The best hoopers in the world understand it's not just about being fast, but how quickly you can STOP that really matters. Whether it's lunge stop, close out, or just being able to stop and go more effectively we're going to make those brakes truly elite to make you a better basketball player.
Features
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Programming 6 days per week
With a blend of strength and conditioning workouts, we'll make sure that you're strong, fit and athletic by the time the season rolls around!
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Demo Videos of ALL Exercises
My instructional videos will you EXACTLY how to do every exercise in the workout - no guessing necessary!
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Delivered Directly to you Via TrainHeroic
Your workouts will be uploaded directly to your TrainHeroic account, so you know what to do every time you're in the gym!
Equipment
Required
Barbells // Dumbbells // Bands
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Release, Reset and Readiness

A

Warm Up

1. Release: Complete 20-40 seconds each body part: A. Foam Roller/Ball: Feet/Calves, Pecs, Lats, Hips, Quads 2. Reset: Complete 1 set of 8-10 reps of the following: A. Supine Hooklying External Rotation. Exhale fully each rep 3. Readiness: Complete 1 set of the following exercises: A. Rockback Breathing on Elbows - 5 reps B. Leg Lowering with Band - 5 reps per side C. Push Up to Downward Dog - 5 reps D. Marching Cross Connects - 5 reps per side E. Knee Hugs / A Skips - 5 Reps / 15-20 Skips F. Pull Back Butt Kicks / B Skips - 5 Reps / 15-20 Skips G. Groiner with Overhead Reach / Backpedal - 5 Reps / 15-20 Skips H. Single Leg RDL to Cross Connect / Straight Leg March - 5 reps / 15-20 Skips I. Lateral Split Squat / Defensive Slide - 5 Reps / 15-20 Slides

B

Hip Turns

2 x 5

C1

Band Resisted Shuffle Series

2 x 5

C2

Band-Resisted Hip Turns

2 x 5

D

V-Drill

2 x 5

E1

Heels Elevated Goblet Squat

2 x 10

E2

PVC Squat

2 x 5

F1

Goblet FFE Split Squat

2 x 10

F2

Push-ups

2 x 8

G1

Half-Kneeling Cable Row

2 x 10

G2

Reverse Crunch

2 x 8

H

Tempo Potato Sack Squats

3 x 40

Recovery

I

Recovery Breathing

3 Minutes of Recovery Breathing. Full Exhale w/ Pause each Rep. Exhale Fully!

Monday
Week 1 Day 2

Release, Reset and Readiness

A

Warm Up

1. Release: Complete 20-40 seconds each body part: A. Foam Roller/Ball: Feet/Calves, Pecs, Lats, Hips, Quads 2. Reset: Complete 1 set of 8-10 reps of the following: A. Supine Hooklying External Rotation. Exhale fully each rep 3. Readiness: Complete 1 set of the following exercises: A. Rockback Breathing on Elbows - 5 reps B. Leg Lowering with Band - 5 reps per side C. Push Up to Downward Dog - 5 reps D. Marching Cross Connects - 5 reps per side E. Knee Hugs / A Skips - 5 Reps / 15-20 Skips F. Pull Back Butt Kicks / B Skips - 5 Reps / 15-20 Skips G. Groiner with Overhead Reach / Backpedal - 5 Reps / 15-20 Skips H. Single Leg RDL to Cross Connect / Straight Leg March - 5 reps / 15-20 Skips I. Lateral Split Squat / Defensive Slide - 5 Reps / 15-20 Slides

Resiliency

B

Cardiac Output

30-45 minutes continuous exercise HR 120-140 bpm The goal is to keep things low-intensity throughout. The biggest focus here would be to minimize any hard sprints, stops, and changes of direction. Off-Court Options: - Swim - Bike - Run - Elliptical On-Court Options: - Spot shooting - Low-intensity finishing (60-70% intensity) - Ball handling drills - Relaxed runs, movement work, etc. *Remember, the goal here isn't to be in peak shape at the end of this training block. Instead the goal is to have THE FOUNDATION necessary to be an absolute rock star when preseason starts.

Tuesday
Week 1 Day 3

Release, Reset and Readiness

A

Warm Up

1. Release: Complete 20-40 seconds each body part: A. Foam Roller/Ball: Feet/Calves, Pecs, Lats, Hips, Quads 2. Reset: Complete 1 set of 8-10 reps of the following: A. Supine Hooklying External Rotation. Exhale fully each rep 3. Readiness: Complete 1 set of the following exercises: A. Rockback Breathing on Elbows - 5 reps B. Leg Lowering with Band - 5 reps per side C. Push Up to Downward Dog - 5 reps D. Marching Cross Connects - 5 reps per side E. Knee Hugs / A Skips - 5 Reps / 15-20 Skips F. Pull Back Butt Kicks / B Skips - 5 Reps / 15-20 Skips G. Groiner with Overhead Reach / Backpedal - 5 Reps / 15-20 Skips H. Single Leg RDL to Cross Connect / Straight Leg March - 5 reps / 15-20 Skips I. Lateral Split Squat / Defensive Slide - 5 Reps / 15-20 Slides

B

Fast Feet on Floor

2 x 10

C1

Band Resisted First Step

2 x 5

C2

Band Resisted Lunge Stop

2 x 5

D

Band Resisted Closeout

2 x 5

E1

Alternating DB Bench

2 x 10

E2

Split-Stance Low Cable Rows

2 x 10

F1

Offset Camporini Deadlift

2 x 10

F2

Chin-up ISO

2 x 15

G1

Ball Leg Curls

2 x 8

G2

Front Plank

2 x 30

H

Incline Push-up

3 x 40

Recovery

I

Recovery Breathing

3 Minutes of Recovery Breathing. Full Exhale w/ Pause each Rep. Exhale Fully!

Wednesday
Week 1 Day 4

Release, Reset and Readiness

A

Warm Up

1. Release: Complete 20-40 seconds each body part: A. Foam Roller/Ball: Feet/Calves, Pecs, Lats, Hips, Quads 2. Reset: Complete 1 set of 8-10 reps of the following: A. Supine Hooklying External Rotation. Exhale fully each rep 3. Readiness: Complete 1 set of the following exercises: A. Rockback Breathing on Elbows - 5 reps B. Leg Lowering with Band - 5 reps per side C. Push Up to Downward Dog - 5 reps D. Marching Cross Connects - 5 reps per side E. Knee Hugs / A Skips - 5 Reps / 15-20 Skips F. Pull Back Butt Kicks / B Skips - 5 Reps / 15-20 Skips G. Groiner with Overhead Reach / Backpedal - 5 Reps / 15-20 Skips H. Single Leg RDL to Cross Connect / Straight Leg March - 5 reps / 15-20 Skips I. Lateral Split Squat / Defensive Slide - 5 Reps / 15-20 Slides

Resiliency

B

Cardiac Output

30-45 minutes continuous exercise HR 120-140 bpm The goal is to keep things low-intensity throughout. The biggest focus here would be to minimize any hard sprints, stops, and changes of direction. Off-Court Options: - Swim - Bike - Run - Elliptical On-Court Options: - Spot shooting - Low-intensity finishing (60-70% intensity) - Ball handling drills - Relaxed runs, movement work, etc. *Remember, the goal here isn't to be in peak shape at the end of this training block. Instead the goal is to have THE FOUNDATION necessary to be an absolute rock star when preseason starts.

Thursday
Week 1 Day 5

Release, Reset and Readiness

A

Warm Up

1. Release: Complete 20-40 seconds each body part: A. Foam Roller/Ball: Feet/Calves, Pecs, Lats, Hips, Quads 2. Reset: Complete 1 set of 8-10 reps of the following: A. Supine Hooklying External Rotation. Exhale fully each rep 3. Readiness: Complete 1 set of the following exercises: A. Rockback Breathing on Elbows - 5 reps B. Leg Lowering with Band - 5 reps per side C. Push Up to Downward Dog - 5 reps D. Marching Cross Connects - 5 reps per side E. Knee Hugs / A Skips - 5 Reps / 15-20 Skips F. Pull Back Butt Kicks / B Skips - 5 Reps / 15-20 Skips G. Groiner with Overhead Reach / Backpedal - 5 Reps / 15-20 Skips H. Single Leg RDL to Cross Connect / Straight Leg March - 5 reps / 15-20 Skips I. Lateral Split Squat / Defensive Slide - 5 Reps / 15-20 Slides

B

Band Resisted Shuffle Across Plate

2 x 5

C1

Fake Throw with Jab Step

2 x 5

C2

Lateral Jump and Hold

2 x 5

D

Lateral Cone Shuffle

2 x 5

E1

Trap Bar Deadlifts

2 x 10

E2

Reaching Wall Hip Hinge

2 x 5

F1

DB Step-ups

2 x 10

F2

Half-Kneeling Landmine Press

2 x 10

G1

Gun Show

2 x 10

G2

Reaching Dead Bug

2 x 8

H

Tempo Potato Sack Squats

2 x 40

Recovery

I

Recovery Breathing

3 Minutes of Recovery Breathing. Full Exhale w/ Pause each Rep. Exhale Fully!

Friday
Week 1 Day 6

Release, Reset and Readiness

A

Warm Up

1. Release: Complete 20-40 seconds each body part: A. Foam Roller/Ball: Feet/Calves, Pecs, Lats, Hips, Quads 2. Reset: Complete 1 set of 8-10 reps of the following: A. Supine Hooklying External Rotation. Exhale fully each rep 3. Readiness: Complete 1 set of the following exercises: A. Rockback Breathing on Elbows - 5 reps B. Leg Lowering with Band - 5 reps per side C. Push Up to Downward Dog - 5 reps D. Marching Cross Connects - 5 reps per side E. Knee Hugs / A Skips - 5 Reps / 15-20 Skips F. Pull Back Butt Kicks / B Skips - 5 Reps / 15-20 Skips G. Groiner with Overhead Reach / Backpedal - 5 Reps / 15-20 Skips H. Single Leg RDL to Cross Connect / Straight Leg March - 5 reps / 15-20 Skips I. Lateral Split Squat / Defensive Slide - 5 Reps / 15-20 Slides

Resiliency

B

Cardiac Output

30-45 minutes continuous exercise HR 120-140 bpm The goal is to keep things low-intensity throughout. The biggest focus here would be to minimize any hard sprints, stops, and changes of direction. Off-Court Options: - Swim - Bike - Run - Elliptical On-Court Options: - Spot shooting - Low-intensity finishing (60-70% intensity) - Ball handling drills - Relaxed runs, movement work, etc. *Remember, the goal here isn't to be in peak shape at the end of this training block. Instead the goal is to have THE FOUNDATION necessary to be an absolute rock star when preseason starts.

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Make This Your Best Off-Season EVER!

If you're serious about becoming the best possible basketball player possible, you need to lock in during the off-season. This program is guaranteed to get you feeling quick, strong and explosive before you report to pre-season. So don't wait any longer...

Get IFAST Basketball Off-Season 12-Week Program
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IFAST Basketball Off-Season 12-Week Program