Performance Hoops
BasketballBasketball Specific Strength and Conditioning II
8-Week Offseason Program
2 Phases:
- Absolute & Relative Strength
- Strength-Speed & Specific 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
Pause Push Press
4 x 5
B2
Depth Jump
3 x 3
C1
Speed Back Squat
4 x 5
C2
Paused Bench Press
4 x 5
D1
Reverse Lunge to Step Up
3 x 5
D2
Z-Press
3 x 5
D3
Paloff Press Walk Out
3 x 6
E
Couch Stretch (Hip Flexors)
1 x 2:00
A
Dynamic Stretch
1 x 10:00
B1
Snatch Pull + Snatch
5 x 3
B2
Broad Jump to Vertical Jump
3 x 3
C1
Snatch Pull
4 x 5
C2
Pull-Up
4 x 5
D1
Single Leg RDL
3 x 5
D2
1-Arm DB Row
3 x 6
D3
MB Forward Throw
3 x 6
E
Static Hamstring to Quad Stretch
1 x 2:00
A
A-Skip
2 x 15
B
A Skip to A Run
1 x 94
C
3/4 Court Sprint
5 x 2
D
Tempo Run
3 x 4:00
A
Dynamic Stretch
1 x 10:00
B1
Push Press + Push Jerk
4 x 3
B2
Split Jump
3 x 5
C1
Front Squat Iso Hold
4 x 5
C2
One-Arm DB Bench Press
4 x 6
D1
SB Shoulder Lateral Lunge
3 x 5
D2
DB Floor Press
3 x 6
D3
MB Side Throw
3 x 6
E
Couch Stretch (Hip Flexors)
1 x 2:00
A
Dynamic Stretch
1 x 10:00
B1
Clean Pull + Power Clean
5 x 3
B2
Lateral Bound
3 x 3
C1
Clean Pull
4 x 5
C2
Chin-Up
4 x 5
D1
KB swings
3 x 10
D2
High Plank DB Row
3 x 5
D3
High Plank DB Pull Through
3 x 8
E
Static Hamstring to Quad Stretch
1 x 2:00
A
Hoop!
1 x 60:00
