Basketball Foundational Strength
Logan Ryan Fitness
BasketballBuilding strength for basketball can be tricky because of the need to balance the priority of basketball with the strength & power development in the weight room. That's why you need a plan when you go into your lifting sessions.
This program will help you get more work done in less time by using a traditional linear progression model. We use "Core" lift days in conjunction with lateral (frontal) and rotational (transverse days). This model allows you to prioritize building hypertrophy, strength, and power in in different planes of motion. From personal experience -- the time efficiency and results of this program will impress you on and off the court.
This is a six week, five day a week program. The program includes a first week of testing, three "total body" lift days, one of which is more frontal & transverse plane dominant, and two accessory days.
The program is a great fit for anyone looking to get stronger for their play on the court in a short window of time.
BFS Prep Circuit
A
High Knees = 30 secs Standing Pigeon = 3x10 sec holds per side 90/90 Shinbox = 3x10 sec holds per side Spiderman + Twist + Runner = 5x3 sec holds each part per side DB Goblet Squats = 10x w/ a medium weight ISO Bridge - 30 sec hold
B
Vert Jump Testing
3 x 1
C
Approach Max Vert Jump Testing
3 x 1
D
2DB Hang Clean
3 x 5
E
DB Split Squat
3 x 5
F
DB Flat Bench Press
3 x 5
G
Cool Down
1 x 30
A
DB Supinated Bicep Curls
3 x 8
B
RB Triceps Pushdown
3 x 8
C
Heel Raises
3 x 8
BFS Prep Circuit
A
High Knees = 30 secs Standing Pigeon = 3x10 sec holds per side 90/90 Shinbox = 3x10 sec holds per side Spiderman + Twist + Runner = 5x3 sec holds each part per side DB Goblet Squats = 10x w/ a medium weight ISO Bridge - 30 sec hold
B
2DB Push Press
3 x 5
C
DB RDL
3 x 5
D
DB Bent Row
3 x 5
E
Cool Down
1 x 30
BFS Prep Circuit
A
High Knees = 30 secs Standing Pigeon = 3x10 sec holds per side 90/90 Shinbox = 3x10 sec holds per side Spiderman + Twist + Runner = 5x3 sec holds each part per side DB Goblet Squats = 10x w/ a medium weight ISO Bridge - 30 sec hold
B
DB Goblet Side Squat
3 x 8
C
RB Side Shoulder Raise
3 x 8
D
RB Rear Shoulder Raise
3 x 8
E
RB Standing Row
3 x 8
F
Push Ups
G
Pull Ups
H
Cool Down
Logan Ryan
Logan (B.S., CSCS, CPT, PES) is the head strength & conditioning coach for Phoenix College Athletics.
Basketball is a sport that requires strength and power to perform at an elite level. Use this program to increase your strength & power in 6 weeks.
Get Basketball Foundational Strength
