Performance Hoops
BasketballBasketball Specific Strength and Conditioning
8-Week Offseason Program
2 Phases:
- Strength Endurance & Hypertrophy
- Absolute & Relative Strength
Training sessions are total body, separated by push and pull days designed to maximize improvements in strength, speed, and power.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Stretch
1 x 10:00
B1
Push Press
4 x 10
B2
Seated Box Jump
3 x 5
C1
Back Squat
4 x 10
C2
Bench Press
4 x 10
D1
Split Squat
3 x 10
D2
Standing Curl + Press
3 x 10
D3
V-Ups
3 x 10
E
Couch Stretch (Hip Flexors)
1 x 2:00
A
Dynamic Stretch
1 x 10:00
B1
Snatch Pull
3 x 5
B2
Hang Power Snatch
3 x 5
C1
Snatch Grip Deadlift
4 x 10
C2
Lat Pulldown
4 x 10
D1
Single Leg RDL
3 x 10
D2
Inverted Row
3 x 10
D3
Paloff Press
3 x 10
E
Static Hamstring to Quad Stretch
1 x 2:00
A
Cardio
10 x 0:30
A
Dynamic Stretch
1 x 10:00
B1
Push Press
4 x 10
B2
Banded Ankle Dorsiflexion Mobilization
3 x 0:30
C1
Front Squat
4 x 10
C2
Z-Press
4 x 10
D1
Bulgarian Split Squat
3 x 10
D2
Dip
3 x 10
D3
Dead Bug
3 x 10
E
Couch Stretch (Hip Flexors)
1 x 2:00
A
Dynamic Stretch
1 x 10:00
B1
Clean Pull
3 x 5
B2
Hang Power Clean
3 x 5
C1
RDL
4 x 10
C2
Pull Downs
4 x 10
D1
Physioball Leg Curl
3 x 10
D2
1-Arm DB Row
3 x 10
D3
Russian Twist
3 x 10
E
Static Hamstring to Quad Stretch
1 x 2:00
A
Run
4 x 3:00
