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AIR: The Off-Season System for Basketball Athletes

Tiessen Athletic Performance

Basketball, Field Sports

Coach

Taylor Tiessen

AIR is a 12-week off-season program for basketball athletes built on progression, exposure, and transfer to the demands of the game.

Intentional preparation creates unfair advantages.

Progress through four phases with a clear plan, built-in progressions, and intent behind every session.

AIR: the space between you and your opponent.

PHASES:

01: FOUNDATION

Weeks 1–3

Build the base that supports everything that follows.

02: BUILD

Weeks 4–6

Build strength you can use on demand.

03: EXPLODE

Weeks 7–9

Maximize force output and rate of force development.

04: AIR

Weeks 10–12

Express speed, reactivity, and elastic power.

PROGRAM STRUCTURE:

Each block includes six training days per week:

Day 01: Acceleration & Lower Body Strength

Day 02: Plyometrics, Jumps, & Upper Body Srength

Day 03: Systems Development

Day 04: Max Velocity & Lower Body Strength

Day 05: Plyometrics, Jumps, & Upper Body Srength

Day 06: Systems Development

$99

Get AIR: The Off-Season System for Basketball Athletes

01 SPRINT EXPOSURE

Basketball is a game of repeated accelerations. AIR exposes athletes to structured sprint work that improves first-step speed, acceleration mechanics, and the ability to move explosively in every direction. Consistent sprint exposure builds the foundation for creating separation and attacking space on the court.

02 ELASTIC POWER DEVELOPMENT

Explosive basketball athletes rely on the ability to rapidly produce and recycle force. AIR uses progressive plyometrics and reactive training to develop elastic qualities that translate directly to jumping, cutting, and rebounding. This is where athletes begin to feel quicker, and more explosive.

03 STRENGTH THAT TRANSFERS

Strength is the foundation that allows power to be expressed repeatedly. AIR develops the strength needed to support acceleration, deceleration, and jumping, while building the structural resilience required to thrive over a long season. The result is athletes who can express power without breaking down.

04 INTENTIONAL PROGRESSION

Athletic performance isn’t random. Every week of AIR builds on the previous one through a structured progression of sprint exposures, plyometric intensity, and strength development. That's what intentional preparation looks like.

DISCLAIMER

By participating in training provided by Tiessen Athletic Performance, you acknowledge and accept the risks associated with physical exercise and waive all liability against Tiessen Athletic Performance. You are responsible for assessing your own readiness to participate. All training content is for educational purposes only and should not be considered medical advice.

Features

Access to your coach

Access to me and over a decade of experience developing basketball athletes from high school to pro.

Programming 6 days per week

Six days per week of intentionally progressed strength, power, and systems development for athletes.

Exercise Video Guidance

Every exercise comes with a video demo so you can see exactly how it’s done.

Delivered through TrainHeroic

The TrainHeroic App is an immersive platform that enables you to track readiness & fatigue, as well as metrics you'll record throughout your training.

Equipment

Required

BARBELL // PLATES // DUMBBELLS // TURF/FIELD // COURT

Recommended

TRAP BAR // SAFETY SQUAT BAR

Sample Week

Week 1 of 12-week program

Sunday

PHASE 01: ACCELERATION & LOWER BODY STRENGTH

Spanish Squat Isometric

2 x 1 @ 0:30

Spring Ankle - Position 01

2 x 1 @ 0:30

Internal Rotation Lunge

2 x 5

Prep

Acceleration Warm Up 01

2 x 20m - Jog - Skip - Side Shuffle 2 x 10m - A March - A Skip - Pop Float Skip - A Run - Broad Jump x 5 - Rotated Torso Runs 2 x 20m - Shuffle Pushes 2 x 2E

Sled Tow Sprint

4 x 1 @ 10, 10, 15, 15

10m Sprint

4 x 1

Badger Split Squat

3 x 5

Landmine RDL

3 x 8

B-Stance Split Squat

3 x 12

Monday

PHASE 01: JUMPS, PLYOS & UPPER BODY STRENGTH

Assisted Hip Airplane

3 x 3

Load & Lift

3 x 3

Med Ball Toe Touch & Overhead Reach

3 x 3

Single Arm Overhead Isometric

3 x 30

Walking Lunge to A Stance

3 x 5

2-to-1 Pogos

3 x 5

Med Ball Rotational Hip Toss

3 x 3

Badger Dumbbell Bench Press

3 x 5

Chin Up

3 x 8

Chest Supported Cable Low Row

3 x 12

Dumbbell Z Press

3 x 12

Lying Triceps Extension (Rolling)

3 x 15

Hand Release Push Up

3 x 8

Tuesday

PHASE 01: SYSTEMS

Prep

Movement Session 01

Perform all for 10m: Low Pogos 45° Pogos Backwards Run Backwards Hip Flip Curved Run (80%) Lateral Decel - 5m in, lateral plant V Run

Tempo Runs

1 x 10 @ 0:18

Wednesday

PHASE 01: MAX VELO & LOWER BODY STRENGTH

Speed Prep

Max Velo Warm Up 01

A March A Skip A Run A Run to Accel Overhead Runs Tennis Ball Chase Runs ---- Build Up Sprints (50%, 60%, 70%, 80%, 90%) @ 50m (Walk back rest)

5-10m Sprint

4 x 1

10-10m Sprint

3 x 1

10-10-10 Sprint-Float-Sprint

2 x 1

Badger Trap Bar Deadlift

3 x 5

Slider Hamstring Curl

3 x 8

Wedge Goblet Squat

3 x 8

Dumbbell Biceps Curl

2 x 12

Spring Ankle - Position 01

2 x 1 @ 0:20

Thursday

PHASE 01: JUMPS, PLYOS & UPPER BODY STRENGTH

Deep Tier Lateral Bound

4 x 12

Lateral Rebound Bound

4 x 0:20

L Jump - Continuous

3 x 0:10

Bench Assisted Single Leg Hop

3 x 0:10

Med Ball Split Squat Drops

3 x 0:10

Single Arm Landmine Push Press

4 x 3

Single Arm Dumbbell Row

4 x 8

High Cable Facepull

3 x 12

Cable Triceps Pushdown

3 x 12

Push Up

Friday

PHASE 01: SYSTEMS

Skipping

8 x 0:30

Bike

1 x 7:00

Bike

6 x 0:20

Bike

1 x 12:00

Coach

More from Tiessen Athletic Performance

Taylor Tiessen

I'm Taylor Tiessen, a Certified S&C Coach in Canadian university athletics. A decade working with athletes from youth to the national team taught me one thing: athletes who show up differently aren't the ones who worked more, they're the ones who prepared with intention. That's what AIR is built on.

Become an AIR Athlete

Create separation. Elevate through contact. Develop power that sticks.

Get AIR: The Off-Season System for Basketball Athletes

FAQs

What if I don’t have all of the equipment?

If an exercise requires equipment you may not have access to, a suggested alternative is included so you can achieve a similar training stimulus.

Do I have to be a basketball athlete to follow AIR?

Not at all. While basketball athletes have been the primary group I've coached for over a decade, AIR is built around universal athletic qualities. If you play a court sport or compete in any environment that demands speed, power, and explosiveness, this program will transfer.

The program says it’s advanced. Do I need experience to follow AIR?

The program is advanced in its design, not its barrier to entry. If you're willing to learn the movements and commit to the process, the progressions are built to meet you where you are and push you forward.

What should I do after finishing AIR?

If you’re a developing athlete, my honest suggestion is to run it back. Because the program is progressive, you’ll finish stronger, faster, and more explosive than when you started. Starting again from Week 1 puts you in an even better position to keep improving.

If AIR is designed for the off-season, what should I do in-season?

In-season training looks different than off-season training because your priorities shift. Training volume typically decreases while the focus shifts to maintaining the strength, power, and explosiveness you built. AIR gives you something worth maintaining.

How many days per week is AIR?

AIR includes six training days per week throughout the 12 weeks. The schedule can be adjusted to fit your week. Two of the six days focus on conditioning, and those sessions can be added after another workout if you need an additional rest day.

What should my recovery look like?

Recovery is built on a few key pillars: sleep, nutrition, and hydration. Prioritizing these consistently will allow you to train harder and get more out of the program. AIR is demanding, and the adaptation happens in the recovery, not just the session.

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AIR: The Off-Season System for Basketball Athletes

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