Bauplan
BasketballThe Complete Hooper Elite is a comprehensive 3-day-per-week basketball performance program designed for serious athletes with access to a full gym.
Built from the same principles I use with high school, college, professional, and NBA athletes, this program targets the physical qualities that matter most on the court: strength, speed, explosiveness, change of direction, flexibility and resilience.
This isn't a bodybuilding program disguised as athletic training. Every exercise, progression, and training method is selected with basketball performance in mind.
What You'll Develop
🏀 Lower-body power and vertical jump ability
🏀 First-step explosiveness and acceleration
🏀 Strength for performance and durability
🏀 Change of direction and deceleration capacity
🏀 Injury resilience and availability throughout the season
🏀 Flexibility and movement quality
🏀 Complete athletic development for basketball
Program Structure
3 training sessions per week
Full gym access recommended
Detailed exercise demonstrations
Progressive programming designed to deliver consistent results
Suitable for high school, college, and professional athletes
Who Is This For?
The Complete Hooper Elite is designed for basketball players who want to maximize their athletic potential and are willing to train with purpose. Whether you're preparing for your season, looking to earn a scholarship, or competing at the professional level, this program provides a proven system to help you perform at your best.
Train like a complete athlete. Become a complete hooper. 💪🏀
1 sessions per week
Must use App app to view and log training
Program Training
A
Bike
1 x 5:00
B1
Hip Flexor Speed
3 x 5
B2
Band Assisted Jump
3 x 3
C
Single Leg Press
2 x 8
D
Machine Hip Flexor
2 x 8
E
Wide Grip Pull Down
2 x 8
F
Barbell Shrug
2 x 8
G
Wide Grip Machine Press
2 x 8
H
Dumbbell Bench Lateral Raise
2 x 8
I
Cable Tricep Push Down
2 x 8
J
Dumbbell Bench Hammer Curl
2 x 8
K
Eccentric Single Leg Extension
2 x 3
L
Eccentric Sitting Single Leg Curl
2 x 3
M
Eccentric Side Split Slide
2 x 3
A
Bike
1 x 5:00
B
Hip Flexor Speed
3 x 5
C
Countermovement Jump
3 x 3
D
Machine Hip Thrust
2 x 8
E
Machine Hip Flexor
2 x 8
F
Close Grip Machine Row
2 x 8
G
Machine Kelso Shrug
2 x 8
H
Close Grip Machine Press
2 x 8
I
Wide Grip Machine Overhead Press
2 x 8
J
Cable Tricep Push Down
2 x 8
K
Dumbbell Bench Hammer Curl
2 x 8
L
Eccentric Single Leg Extension
2 x 3
M
Eccentric Sitting Single Leg Curl
2 x 3
N
Eccentric Side Split Slide
2 x 3
