ISC - S&C for Basketball: Training by Adam Robinson in TrainHeroic

ISC - S&C for Basketball

Ipswich Strength & Conditoning

Basketball, General Fitness, Strength & Conditioning
Coach
Adam Robinson

Strength and conditioning for the basketball athlete is an essential piece to the development puzzle. Not only can a structured S&C plan help with preventing injuries in an incredibly dynamic and fast paced sport, but it can also help increase performance measures such as strength, speed, agility and jumping ability which are all incredibly important to all levels of basketball.

This strength programme is a great foundation to all basketball athletes. Over the course of 8 x weeks athletes will work too:

  • Increasing strength and power
  • Gaining a level of robustness assisting in injury prevention
  • Increasing speed
  • Improving force absorption

With a particular focus put on the large muscle groups, as well as single leg, ankles stability and cores strength this programme will help in giving athletes the physical tools required to meet the demands on a competitive basketball environment.

Suitable for both in and off-season work and with further S&C programmes from ISC to follow, this is the ideal start point for athletes looking to maximise their physical advantages on the court, but most importantly stay healthy, strong and injury free.

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BUILD ON COURT STRENGTH
This programme can help basketball athletes of all levels improve their foundation level of strength. Building a solid base can ensure that further performance measures are then maximised, including speed, power and jumping ability.
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STAY INJURY FREE
Having a strong and robust body from regular strength and conditioning training can assist in keeping any athlete on the court. This programme targets specific areas that are consistently used in the sport of basketball helping the body cope with the fast paced and high demands of the sport.
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ONLINE S&C
All ISC Gym's programmes are delivered via the TrainHeroic app. Every session, exercise and coaching point is provided by the ISC Coaches, who are always on hand to review, give feedback and help you progress. Exercise demonstrations and coaching is on hand, wherever your are training.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Barbell // Hex Bar // Dumbbells and/or Kettlebells // Resistance Bands // Mini-Bands
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Prep

A

ISC Mobility Circuit 2

Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10

B1

Lateral Band Walks (ISC)

4 x 15

B2

Box Squat (ISC)

10, 10, 8, 8

B3

Single Leg RDL (ISC)

4 x 8

C1

DB Lunge to One Leg (ISC)

3 x 8

C2

DB Single Leg Calf Raise (ISC)

3 x 12

D1

Press Up (ISC)

3 x 12

D2

Banded Row (ISC)

3 x 10

D3

Alternate V-Ups (ISC)

3 x 12

Tuesday
Week 1 Day 3

Prep

A

ISC Mobility Circuit 4

Thread the Needle x 12 (Each Side) Bear to Downward Dog x 10 Tall Scorpion x 8 (Each Side) Lying Single leg Wiper x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Deep Squat Hold x 1 minute Sway Lateral Lunge x 10 (Each Side) Toe Touch x 8 (Each Side) Reverse Lunge to Knee Drive x 8 (Each Side) Hamstring Walkouts x 10

B1

Supported Standing Mini-Band Hip Clam (ISC)

4 x 20

B2

Hex Bar Deadlift (ISC)

8, 8, 6, 6

B3

Goblet Cossack Squat (ISC)

4 x 8

C1

Elevated Hamstring Bridge (ISC)

3 x 12

C2

Banded Isometric Adductor Hold (ISC)

3 x 0:30

D1

Seated Single Arm DB Press (ISC)

3 x 10

D2

Single Arm DB Bent Over Row (ISC)

3 x 10

D3

Pallof Hold (ISC)

3 x 0:30

Thursday
Week 1: Day 3

Prep

A

ISC Mobility Circuit 1

Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10

B1

Depth Landing - Bilateral (ISC)

3 x 5

B2

Pogo Jumps (ISC)

3 x 0:15

C1

Barbell Split Squat (ISC)

3 x 8

C2

Landmine Single Leg RDL (ISC)

3 x 8

D

Bench Press (ISC)

8, 8, 6, 6

E1

Barbell Bent Over Row (ISC)

3 x 8

E2

Cuban Press (ISC)

3 x 10

F1

Barbell Bicep Curl (ISC)

3 x 12

F2

Plate Pinch Hold (ISC)

3 x 0:35

F3

Hollow Body Hold (ISC)

3 x 0:30

Coach
coach-avatar Adam Robinson

Having graduated from Brunel University Adam has spent the last decade working as a S&C coach within sport. Having had previous roles in the LTA, Adam is currently the Head Strength & Conditioning Coach at Ipswich Basketball Academy and has previously worked within the GB set up. Adam helped set up ISC Gym in 2013 before taking sole ownership in 2019.

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Stronger on and off the court

Build overall strength which can lead to improved speed, power and jumping ability as well as staying robust and injury free. A solid foundation can be built for any basketball athlete of any level.

Get ISC - S&C for Basketball
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ISC - S&C for Basketball