Performance Hoops

Basketball
Coach
Josh Washington

Basketball Specific Strength and Conditioning

12-Week Offseason Program

3 Phases:

- Strength Endurance & Hypertrophy

- Absolute & Relative Strength

- Power & Speed Strength

Training sessions are total body, separated by push and pull days designed to maximize improvements in strength, speed, and power.

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Strength Endurance Push A (P1W1D1)

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

Monday
Strength Endurance Pull A (P1W1D2)

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

Tuesday
Active Recovery Day
Wednesday
Strength Endurance Push B (P1W1D3)

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

Thursday
Strength Endurance Pull B (P1W1D4)

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

Basketball Offseason Strength & Conditioning