Baseline Basketball Performance

Bauplan

Field Sports, Basketball
Coach
Miguel Sousa

Elevate your game with our cutting-edge training program, uniquely designed to address the rising issue of injuries in basketball. While many programs overlook crucial aspects, ours stands out by prioritizing the complete well-being of athletes. Our approach targets joint health, connective tissue, muscles, and the nervous system, making it a top-notch system sought after by elite basketball players. Maximize performance and minimize injury risks – experience the difference with our comprehensive training system. Your journey to peak athleticism starts here!

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Improve your usable range of motion
We go beyond flexibility, focusing on control to optimize performance and minimize injury risks. Elevate your game with improved mobility – your key to peak athleticism awaits!
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Develop your maximal strength
We prioritize targeted exercises to ensure you reach your maximal potential. Elevate your performance, break through plateaus, and achieve your absolute strength goals with our specialized training regimen
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Apply force at optimal speed
Through dynamic effort, we accelerate your rate of force development. Level up your performance and achieve peak speed-strength with our tailored training program.
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Build resilient connective tissue
Our targeted training imputs and comprehensive approach strengthen your connective tissue, enhancing durability and minimizing injury risks. Elevate your performance with a foundation of robust connective tissue – the key to longevity and peak athleticism.
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Increase your vertical jump
Tailored exercises and expert techniques focus on maximizing your explosive power, helping you reach new heights. Elevate your game, soar higher, and unlock your full jumping potential with our proven training regimen.
Features
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Programming 5 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through app.
Equipment
Required
Barbell // Weight Plates // Resistance Bands // Dumbbells
Recommended
Scale // Bike // Yoga Block // Dowells // Plyo Box // Cable Resistance // Medicine Ball
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Sample Week
Week 1 of 16-week program
Sunday
Lower Body ME

A

Weigh-In

B

Bike

1 x 10:00

C1

Thoracolumbar Spine CARs

1 x 3 @ 3

C2

Hip CARs

1 x 3 @ 3

C3

Patella CARs

1 x 3

C4

Seated Knee CARs w/ Hip Block

1 x 3 @ 3

C5

Seated Ankle CARs w/ Knee Block

1 x 3 @ 3

D1

90/90 Hip IR Stretch

1 x 2:00

D2

90/90 to Bear Sit IsoMP

1 x 8 @ 5

E1

Ankle Plantar Flexion Stretch

1 x 2:00

E2

Seated Ankle CARs w/ Knee Block

1 x 3 @ 5

F1

Back Squat

F2

Box Jump

3 x 3

F3

Sundial Hip Capsular CARs

2 x 8 @ 5

G1

Spine Flexion Stretch

1 x 2:00

G2

Quadruped Spine Segmentation

1 x 8 @ 5

H1

Hamstring Stretch

1 x 2:00

H2

Quadruped Hip CARs

1 x 3 @ 5

I1

Good Morning

I2

Seated Knee Capsular CARs

2 x 8 @ 5

J1

Collapsed Kneeling Cable Spine Extension

J2

Quadruped Spine Segmentation

2 x 8 @ 5

K

Tempo Runs

1 x 8 @ 10

L

Weigh-Out

Monday
Upper Body DE

A

Weigh-In

Conditioning

B

Field Sport Movement Warm Up

Engage in 10 minutes of Zone 2 training, aiming to optimize your cardiovascular efforts: 1 - Progressive run - Full Court x 2 2 - High Knee Skip - Full Court x 2 3 - Shuffle to the left - Full Court 4 - Shuffle to the right - Full Court 5 - Back Pedal - Full Court x 2 Continue this sequence until reaching the 10 min mark. Ideally, employ a heart rate monitor to guide your session. If available, sustain an intensity level that positions your heart rate between 60% and 70% of your maximum heart rate (HR max). In the absence of a heart rate monitor, maintain an exertion level allowing you to comfortably engage in conversation while executing the exercise.

C1

Scapula CARs

1 x 3 @ 3

C2

Shoulder CARs

1 x 3 @ 3

C3

Elbow CARs

1 x 3 @ 3

C4

Wrist CARs

1 x 3 @ 3

D1

Shoulder ER Stretch

1 x 2:00

D2

Seated Shoulder Capsular CARs

1 x 8 @ 5

E1

Wrist Flexion Stretch

1 x 2:00

E2

Wrist CARs

1 x 3 @ 5

F1

Barbell Bench Press

5 x 5

F2

Cable Row

5 x 5

F3

Quadruped Shoulder CARs

4 x 3 @ 5

G1

Side Lying Pec Stretch

1 x 2:00

G2

Side Lying Shoulder CARs

1 x 3 @ 5

H1

Dumbbell Bench Press

H2

Sundial Shoulder Capsular CARs

2 x 8 @ 5

I1

1/2 Kneeling Tricep Push Down

I2

Elbow Capsular CARs

2 x 8 @ 5

J1

Dumbbell Wrist Extension

J2

Wrist CARs

2 x 3 @ 5

K

Bike

1 x 8 @ 10

L

Weigh-Out

Tuesday
Lower Body DE

A

Weigh-In

B

Bike

1 x 10:00

C1

Thoracolumbar Spine CARs

1 x 3 @ 3

C2

Hip CARs

1 x 3 @ 3

C3

Seated Knee CARs w/ Hip Block

1 x 3 @ 3

C4

Seated Ankle CARs w/ Knee Block

1 x 3 @ 3

C5

Patella CARs

1 x 3

C6

Seated Knee CARs w/ Hip Block

1 x 3 @ 3

D1

90/90 Hip ER Stretch

1 x 2:00

D2

90/90 to Bear Sit IsoMP

1 x 8 @ 5

E1

Ankle Inversion Stretch

1 x 2:00

E2

Seated Ankle CARs w/ Knee Block

1 x 3 @ 5

F1

Back Squat

5 x 5

F2

Approach Box Jump

5 x 3

F3

Side Lying Hip CARs

4 x 3 @ 5

G1

Band Ankle Pogos

5 x 10

G2

Seated Ankle CARs w/ Knee Block

4 x 3 @ 5

H1

1/2 Kneeling Knee Flexion Stretch

1 x 2:00

H2

Seated Knee CARs w/ Hip Block

1 x 3 @ 5

I1

Combat Position Ankle Dorsiflexion Stretch

1 x 2:00

I2

Seated Ankle CARs w/ Knee Block

1 x 3 @ 5

J1

Dumbbell Split Squat

J2

Seated Knee Capsular CARs

2 x 8 @ 5

K1

Calf Raise

K2

Cable Tibialis Raise

K3

Seated Ankle CARs w/ Knee Block

2 x 3 @ 5

L

Tempo Runs

1 x 8 @ 10

M

Weigh-Out

Wednesday
Upper Body ME

A

Weigh-In

Conditioning

B

Field Sport Movement Warm Up

Engage in 10 minutes of Zone 2 training, aiming to optimize your cardiovascular efforts: 1 - Progressive run - Full Court x 2 2 - High Knee Skip - Full Court x 2 3 - Shuffle to the left - Full Court 4 - Shuffle to the right - Full Court 5 - Back Pedal - Full Court x 2 Continue this sequence until reaching the 10 min mark. Ideally, employ a heart rate monitor to guide your session. If available, sustain an intensity level that positions your heart rate between 60% and 70% of your maximum heart rate (HR max). In the absence of a heart rate monitor, maintain an exertion level allowing you to comfortably engage in conversation while executing the exercise.

C1

Scapula CARs

1 x 3 @ 3

C2

Shoulder CARs

1 x 3 @ 3

C3

Elbow CARs

1 x 3 @ 3

C4

Wrist CARs

1 x 3 @ 3

D1

Sleeper Shoulder IR Stretch

1 x 2:00

D2

Sleeper Shoulder Capsular CARs

1 x 8 @ 5

E1

Wrist Extension Stretch

1 x 2:00

E2

Wrist CARs

1 x 3 @ 5

F1

Barbell Bench Press

F2

Side Lying Shoulder CARs

2 x 3 @ 5

G1

Shoulder Extension Stretch

1 x 2:00

G2

Sundial Shoulder Capsular CARs

1 x 8 @ 5

H1

Scapula Protraction Stretch

1 x 2:00

H2

Side Lying Shoulder CARs

1 x 3 @ 5

I1

1/2 Kneeling 1 Arm Cable Lat Pull Down

I2

Sundial Shoulder Capsular CARs

2 x 8 @ 5

J1

Dumbbell Bicep Curl

J2

Elbow Capsular CARs

2 x 8 @ 5

K1

Dumbbell Wrist Extension

K2

Wrist CARs

2 x 3 @ 5

L

Bike

1 x 8 @ 10

M

Weigh-Out

Thursday
Lower Body RE

A

Weigh-In

B

Bike

1 x 10:00

C1

Thoracolumbar Spine CARs

1 x 3 @ 3

C2

Hip CARs

1 x 3 @ 3

C3

Patella CARs

1 x 3

C4

Seated Knee CARs w/ Hip Block

1 x 3 @ 3

C5

Seated Ankle CARs w/ Knee Block

1 x 3 @ 3

C6

Toe CARs

4 x 8

D1

Toes Extension Stretch

1 x 2:00

D2

Toe CARs

4 x 8

E1

Spine Extension Stretch

1 x 2:00

E2

Quadruped Spine Segmentation

1 x 8 @ 5

F1

Frog Adductor Stretch

1 x 2:00

F2

Quadruped Hip CARs

1 x 3 @ 5

G1

Bent Leg Bench Hip Adduction

G2

Sundial Hip Capsular CARs

2 x 8 @ 5

H1

Spine Curl Up

H2

Quadruped Spine Segmentation

2 x 3 @ 5

I

Tempo Runs

1 x 8 @ 10

J

Weigh-Out

Coach
coach-avatar Miguel Sousa

Director of Sports Performance at Combine Academy and Owner of Bauplan. Renowned for coaching NBA, High-Major College, Euroleague and Elite High School basketball players, Sousa's expertise is unmatched. Former Head Strength and Conditioning Coach for pro basketball teams in Portugal and Sweden, he brings a wealth of experience.

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Get Better, Stay Healthy

Because champions are made on the court, but greatness is achieved in every step you take. Secure your success now and step into a future where your skills soar and your well-being is the ultimate MVP. Seize the opportunity. Elevate your game today!

Get Baseline Basketball Performance
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FAQs
Who is this program for?
Basketball players of all levels. Although, other court and field athletes would also benefit from this program.
How long will I have access to the program?
You will have lifetime access to the program.
Baseline Basketball Performance