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Complete Athlete Off-Season Program

MACHAELA SIMMONS PERFORMANCE

Basketball, Youth Sports, Women's Training, Multi-sport, Lacrosse, Soccer
Coach
Dr. Machaela Simmons

The Complete Athlete System is a 12-week basketball performance program designed to close the gap between where you are and where you need to be to dominate the season.

This isn’t generic gym programming. Every week is intentionally built around the movement patterns, strength demands, and physical requirements of basketball — with progressive strength training, agility work, and mobility built in from day one.

You’ll test your performance at the start and finish so you can see exactly how far you’ve come. No guessing. Just proof.

$49
Get Complete Athlete Off-Season Program
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Play Free. Stop Overthinking Your Body.
When you’ve done the work and you trust your preparation, everything changes. You stop bracing for the next injury and start playing with the confidence and freedom your game deserves.
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Come Back Better Than Before
Most athletes return from injury and hope for the best. This program rebuilds your strength, movement, and explosiveness systematically — so you’re not just returning to where you were. You’re surpassing it.
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Stay on the Court All Season
Nagging injuries don’t have to be part of the game. The Complete Athlete System builds the durability and body resilience that keeps you available, healthy, and performing when it matters most.
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Measure Your Progress, Not Just Feel It
You’ll test at the start and at the end of 12 weeks. Strength. Power. Movement. Real numbers that show real growth — because you deserve to see what your work actually produced.
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A Plan That Makes Sense
No more piecing together random workouts and hoping they translate. Every session is built around the foundational movement patterns basketball demands.
Features
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Programming 6 days per week
Daily strength, mobility, and agility 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
I'll give you all the details you need to get the most out of your training plan.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Equipment
Required
Barbells, dumbbells, kettlebells, bench, outdoor field or turf
Recommended
Conventional gym
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Sample Week
Week 1 of 12-week program
Sunday
BENCHMARK DAY

A

Broad Jump

B

5-10-5 Test

C

Seated Single Leg Press

D

Push-Up

E

Plank

Sunday
WARM-UP (SCREENSHOT AND SAVE)

A

Inchworm into Hand Release Pushups

1 x 10

B

Wide Stance T-Spine Rotation

1 x 10

C

Reverse Lunge into SL RDL

1 x 10

D

Kickstand Toe Touches

1 x 10

E

Half Kneeling 3 Way Hip Stretch

3 x 0:10

F

Double Leg Forward/Back Pogos

1 x 10

G

Double Leg Side to Side Pogos

1 x 10

Monday
Week 1 Day 2 - LIFT

A1

Broad Jumps

4 x 4

A2

1-Arm DB Row

4 x 8

B1

Plyo Push-Up

3 x 6

B2

Goblet Squat

3 x 8

C1

DB Walking Lunge

3 x 12

C2

Half-Kneeling KB Press

3 x 10

C3

DB Plank Pull Through

3 x 30

Tuesday
BLOCK A Agility

A

A, B, & C Skips

3 x 10

B

Lateral Shuffle with Drop Step

2 x 20

C

Continuous Lateral Bounds

2 x 10

D

W Drills- Sprint Shuffle Sprint

E

Sprint to Dead Stop

3 x 10

F

Side Shuffles Into A Sprint

1 x 10 @ 4

Wednesday
Week 1 Day 4- LIFT

A1

Skaters

4 x 4

A2

Barbell Overhead Press

4 x 8

B1

Med Ball Windmill Slam

4 x 6

B2

Goblet Lateral Lunge

3 x 8

C1

Single Leg Glute Bridge

3 x 12

C2

Single Arm Flat DB Bench Press

3 x 10

C3

High Plank Shoulder Taps

3 x 30

Thursday
BLOCK A2 mobility

A

Standing Great Toe Extension

2 x 30

B

Standing 3 Way Knee to Wall Stretch

1 x 30

C

Deep Squat Side to Side Shifts

1 x 60

D

Deep Squat with Calf Raise

1 x 60

E

Active Hamstring Stretch

1 x 60

F

Shinbox Shifts

1 x 60

G

90/90 Hip Shifts

1 x 60

H

Quadruped T Spine Rotation

2 x 10

I

Prone W's

2 x 10

J

Quadruped Wrist Flips

1 x 60

Friday
Week 1 Day 6 - LIFT

A1

Box Jump

4 x 4

A2

Pull-Up

4 x 8

B1

Med Ball Chest Slams

3 x 6

B2

Romanian Deadlift (RDL)

3 x 8

C1

DB Step Up

3 x 8

C2

Push Up to Side Plank

3 x 10

C3

Split Stance Pallof Press

3 x 12

Coach
More from MACHAELA SIMMONS PERFORMANCE
coach-avatar Dr. Machaela Simmons

Former D1 Basketball Player, Physical Therapist, CSCS

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You've Put in the Work. Now Build the System.

You don’t have to keep crossing your fingers at the start of every season, or hope your body holds up. The athletes who stay healthy, come back stronger, and dominate their seasons aren’t just talented — they’re prepared. Your season is coming. The quest

Get Complete Athlete Off-Season Program
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FAQs
Is this program for injured athletes or healthy athletes?
Both. Whether you’re returning from an injury and want to come back stronger than before, dealing with nagging aches throughout the season, or simply want to take your performance to the next level — this program was built for you.
Do I need access to a full gym?
You’ll get the most out of this program with access to a weight room with barbells, dumbbells, and a plyometric space. Most high school, college, or community gym setups will work great.
I’m not currently injured. Is this still worth it?
Absolutely. The best time to build the foundation is before you need it. Athletes who train intentionally in the off-season are the ones who stay healthy and perform at their peak when the season gets physical.
How much time per week does this require?
3x 30-60 min lifts a week, 2x 7-10 min mobility sessions a week, 1x 20 min agility session a week.
What makes this different from other basketball training programs?
This was built by a Doctor of PT, former D1 hooper, and Certified Strength and Conditioning Specialist who specializes in basketball return to sport. It’s not just about getting bigger or faster — it’s about building an athlete who is durable, explosive, and truly ready for the demands of the game.
The Proof
verified-athlete-avatar Isaiah Carter

Class of 2028

Verified Athlete

"Working with Coach Mac has been amazing, not only do I feel stronger and able to control my body better, but I am also able to move better and every time I step on the court I feel good."

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