Basketball Dumbbell Foundational Strength: Phase 1

LR Basketball Performance

Basketball
Coach
Logan Ryan

Tired of random Instagram workouts and slow or no progress?

Whether you're a college athlete, competitive high school player, or adult hooper struggling to balance training with life, Basketball Dumbbell Foundational Strength: Phase 1 is for you if you want real results in less time.

If you've faced burnout, inconsistency, or nagging tightness and soreness, this 6-week camp blends strength, speed, jumping, and recovery into a balanced schedule designed to fit your busy life — helping you build a solid physical foundation without overtraining.

Weeks 1-3 kickstart your journey by focusing on developing neuromuscular control aka mind-muscle connection and loading capacity. Weeks 4-6 build on top of the foundation by adding muscle, strength, speed, power, and work capacity.

No matter your background, this program builds strength, speed, explosiveness, and durability so you can train smarter, move better, feel fresher, and hoop longer with confidence.

Let's level up!

$29
Get Basketball Dumbbell Foundational Strength: Phase 1
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Build Strength Without Burnout
Say goodbye to random workouts that leave you drained. Balanced strength sessions help you get stronger without overtraining—so you feel energized, not exhausted.
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Explode with Speed and Jump Training
Struggle with quickness or vertical jump? Targeted movement workouts sharpen your speed and jumping ability, helping you dominate the court with explosive athleticism.
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Recover Smarter, Play Longer
Tired of sore knees, tight hips, and ankle issues? The dedicated mobility prep and recovery sessions teach you how to loosen up and reset so you feel and move better.
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Stay Consistent with your Busy Schedule
Finding time to train can be tough. This program’s manageable 7-day structure fits into your life—whether you’re balancing school, work, or family—making consistency easy.
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Train Like a College Athlete
Get the benefits of a college-level training program designed specifically for basketball, no matter where you live or play.
Features
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Programming 7 days per week
3 strength, 2 speed & jump, and 2 recovery days—balanced training designed to challenge and support athletes of all levels and backgrounds.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
An interactive app and workout journal so you can push harder, see progress, and go longer.
Equipment
Required
Dumbbells // Bench // Medicine Balls // 30+ Yards to Sprint
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Sample Week
Week 1 of 6-week program
Sunday
Strength A Pre-Test

A

Strength Session 5-Min General Warm Up

1 x 1

B

DB Goblet Squats

10, 8, 5, 5

C

DB Flat Bench Press

10, 8, 5, 5

D

DB Bent Row

10, 8, 5, 5

E

DB RDL

10, 8, 5, 5

Monday
Movement Pre-Test

A

General Movement Dynamic Warm Up

B

Standing Vertical Jump

C

Approach Vertical Jump

D

Lane Agility Drill (LAD)

E

3/4 Court Sprint

F

1-mile Run

G

Static Stretching Routine

Tuesday
Strength B Pre-Test

A

Strength Session 5-Min General Warm Up

1 x 1

B

DB Goblet Split Squat

10, 8, 5, 5

C

DB Standing Shoulder Press

10, 8, 5, 5

D

Cable Lat Pulldown

10, 8, 5, 5

E

DB Split RDL

10, 8, 5, 5

Wednesday
Movement 1

A

General Movement Dynamic Warm Up

B

5 Yard Sprint

C

3/4 Court Sprint

D

Lane Agility Drill (LAD)

E1

2-Leg Volume Pogos

2 x 30

E2

CMJ

2 x 5

E3

1-Leg Snapdowns

2 x 6 @ 3

F

1-10

G

Static Stretching Routine

Thursday
Strength: HIIT (30:15)

A1

Bodyweight Split Squats

3 x 60

A2

Bicycle Crunch Holds

3 x 60

A3

Wide to Narrow Push Ups

3 x 30

A4

Hollow Body Hold

3 x 30

B1

Bridge March

3 x 30

B2

Side Planks

3 x 60

B3

Side Lunge

3 x 60

B4

DB Renegade Rows

3 x 30

Friday
Dynamic Mobility Flow

A

Breathing Meditation

1 x 1 @ 3:00

B

Active Stretching Routine

C

Sofa Stretch

1 x 3 @ 0:10

D

Warrior II/Superman/Airplane Stretch Explained

1 x 1 @ 0:30

E

Elevated Hamstring

1 x 3 @ 0:10

F

Frogger/Goalie

1 x 3 @ 10

G

Figure 4

1 x 6 @ 10

H

SL Down Dog

1 x 6 @ 10

I

90/90 Liftoff

1 x 6 @ 0:05

J

Side Squat + Twist

1 x 3 @ 0:10

K1

Scorpion

2 x 0:20

K2

Eagles

2 x 0:20

L

Spiderman + Twist + Runner

1 x 3 @ 0:05

M

Cobra

1 x 1 @ 0:20

N

Cat-Cow

1 x 3 @ 0:10

O

Child's Lat

1 x 3 @ 0:10

Saturday
Static Stillness Stretch

A

Breathing Meditation

1 x 1 @ 3:00

B

Static Stretching Routine

C

Standing Quad Stretch

1 x 0:30

D

Earth Scoop

1 x 0:30

E

Side Squat Stretch

1 x 0:30

F

Knee Hug Stretch

1 x 0:30

G

T-Spine Twist Stretch

1 x 0:30

H

Supine Knee To Chest Stretch

1 x 0:30

I

Standing Calf Stretch (Straight & Bent Leg)

1 x 0:30

J

Foot & Plantar Fascia Sits Stretch

1 x 0:30

K

Pec Stretch

1 x 0:30

L

Overhead Tricep Stretch

1 x 0:30

M

Child's Lat

1 x 0:30

Coach
More from LR Basketball Performance
coach-avatar Logan Ryan

I'm a lifelong hooper turned basketball performance coach. 11+ years coaching HS, college, and adults. I love helping hoopers maximize their potential on and off the court. Let's work!

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🏀 Ready to Train Like a Hooper?

Get stronger, faster, and more explosive—while staying fresh with a complete, balanced system that goes beyond

Get Basketball Dumbbell Foundational Strength: Phase 1
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FAQs
Who is this program for? What results can I expect by the end?
Any basketball player from competitive college/high school athlete to adult rec league hooper looking to get stronger, faster, jump higher, and more mobile.
How long are the workouts? What's the weekly schedule?
Most sessions are between 30–50 minutes. Each week has 3 full-body strength workouts, 2 speed & jumping workouts, and 2 mobility recovery sessions.
What if I miss a day?
All good, life happens. If you miss a workout then pick up where you left off. Just make sure you have at least one day between strength sessions. The program is flexible so you can be consistent over time.
Can I combine this with basketball practice or pickup games?
Yes! This program is designed to complement your on-court play. It’s not random workouts—it’s a balanced plan with progression and recovery built in week to week.
What happens after I purchase?
You'll get immediate access to the full 6-week program, including workout instructions, video demos, and a weekly calendar so you know exactly what to do each day.
The Proof
verified-athlete-avatar Jamar Brown

UCLA | Wing

Verified Athlete

"I got dramatically stronger, faster, more powerful, more endurance, and able to jump higher working with Coach Ryan. The physical preparation helped me gain confident in my abilities on the court to play through contact easier and have no problems playing against guys of all sizes and abilities."

verified-athlete-avatar Raazhel Watkins

Chaminade University | Guard

Verified Athlete

"I love training with Coach Logan because I feel the workouts are essential to the level of play I want to play at and maintain when competing. I feel that with these workouts my body is able to get to that next step, meaning I can literally feel my athleticism increasing."

verified-athlete-avatar Nainoa Peters

GCU Club | Wing

Verified Athlete

"Coach Ryan's strength & conditioning program made me faster, stronger, helped me become more fluid and powerful as I added about 3-4 inches to my vertical leap and started to dunk more in games. How I played basketball was completely transformed by Coach Ryan's physical preparation program."

verified-athlete-avatar Michael Rogers

Pro - Lankaran, ABL | Guard

Verified Athlete

"In Coach Ryan's strength & conditioning program, I was in the best shape physically of my life. The gains I made in jumping, explosiveness, and weight loss, plus healthy habits like a growth mindset and nutritious diet, gave me more confidence in my game. His method is proven."

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