Hot Seller

Feel Good, Play Better

Speak EZ Strength

Basketball, Multi-sport
Coaches
Zack Zillner and Andrea Hudy

Looking for an off-season basketball training program that works as hard as you?

This 10 week program has everything you need and nothing you don't.

We've been lucky enough to work in this industry for a long time and alongside some of the best coaches and athletes in the world.

After sending 80+ athletes to play in the pros, winning 30+ conference championships and 10 national championships.

Along the way, we've developed a system for training that gets real, winning results!

No matter where you are in your fitness journey, if you're ready to put in the work of a championship caliber program, you're in the right place.

Our commitment is a training program designed for YOU; to get you ready for the season and keep you strong, powerful, and healthy. A community of like-minded individuals and a training program to push you past the possible.

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A Program that works with you
With 24/7 access from your phone allows you to complete these workouts at whatever time works for your busy schedule. Our goal is to give you the most efficient experience possible to reach all of your training and life goals.
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Train with purpose
We methodically plan each workout to maximize training adaptations. The use of scientifically proven performance principles will keep you safe and maximize your results
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Mobility and Recovery
Reaching your performance goals is important, but keeping you healthy is part of the winning formula. Emphasis on mobility and recovery works to keep you healthy and ready for game day
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Dominate the Court
Let’s not lose site of the goal, and that’s to dominate on the court. Success for us isn’t how much you lift (but we’ll still track that!), it’s how you play, how often you’re actually on the court, and how many games you help your team win!
Features
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Access to your coaches
You’ll have access to your team and your coaching staff so you know you’re going at this alone
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Programming 6 days per week
Daily strength, agility, and mobility packed into a 60 minute training plan
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Workouts straight to your mobile device
Equipment
Required
Full Gym w/ the use of BB, DBs, and KBs
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

Prep

A

Floor Prep Series pt.1

Complete 3 Rounds of the following 1. Down Dog Elbow to Instep x5/5 2. 1/2 side plank w/ ABduction x10/10 3. Cat Cow x10/10

B1

Farmers Walk

3 x 20

B2

1/2 Side Plank w/ Abduction

2 x 5

B3

Forward Heel to Ham Stretch

2 x 5

C1

DB Strength Complex pt.1

3 x 8

C2

MB Big Circles

3 x 8

C3

FFE Calf Soleus Raise

3 x 10

D1

DB FFE Split Squat

3 x 10

D2

Deficit Push Up

3 x 10

D3

ShinBox Twist

3 x 5

E1

KB Sumo RDL

3 x 10

E2

Inverted-Row

3 x 10

E3

Table Top Glute Bridge

3 x 5

Monday
Week 1 Day 2

Prep

A

Crawl Series pt.1

Complete 2 Rounds 1. Top Bear Hand to Knee Touch x5/5 2. Lateral Bear Crawl x10/10 yards 3. Roly Poly x10 4. Crab Walk forward/backward x5/5

B1

BWT Heel Elevated Split Squat ISO

2 x 20

B2

Pull Up Hang

2 x 20

B3

Push Up ISO Hold

2 x 20

C1

Heels elevated Goblet Squat

3 x 10

C2

Pull Up

20, _ , _ , _ , _

C3

Cat/Cow

2 x 5

D1

Nordics Negative Emphasis

3 x 5

D2

Landmine Shoulder Press

3 x 10

E1

DB Alt Hammer Curl

3 x 10

E2

1/2 Kneeling Cable Face Pull

3 x 10

E3

Supported Windshield Wiper

3 x 5

Tuesday
Week 1 Day 3

A1

Cat/Cow

3 x 10

A2

Quadruped Reach and Rotate

3 x 5

A3

ShinBox Twist

3 x 5

B1

Down Dog Elbow to Instep

3 x 5

B2

Rolling V Sit

3 x 10

B3

Prone-Scorpion

3 x 5

Wednesday
Week 1 Day 4

Prep

A

Floor Prep Series pt.2

Complete 3 Rounds of the following 1. Shinbox Twist x5/5 2. Alt Rolling Hamstring x5 3. Childs Pose to Elbow to Instep x5/5

B1

KB/DB Suitcase Carry

2 x 20

B2

Copenhagen ISO

2 x 20

B3

Lateral to Cross Behind Lunge

2 x 5

C1

KB Complex 1

3 x 10

C2

MB ISO Split Stance ISO Chop

3 x 10

C3

SL Calf Raise

3 x 10

D1

DB Hack Squat Heels Elevated

3 x 10

D2

SA DB Bench

3 x 8

D3

Blackburns

3 x 8

E1

DB SL RDL

3 x 8

E2

DB Prone Row 45deg

3 x 8

E3

Glute Bridge March

3 x 8

Thursday
Week 1 Day 5

Prep

A

Crawl Series pt.2

Complete 2 Rounds 1. Carioca Lateral Bear Crawl x10/10 yards 2. Forward/Backward Bear Crawl x10/10 yards 3. Forward/Backward Duck Walk x10/10 yards 4. Walking Inch Worm forward/backward x10/10 yards

B1

DB Split Squat ISO Hold

2 x 30

B2

Garhammer Raise

20, _ , _ , _

B3

Quadruped Reach and Rotate

2 x 5

C1

DB Bulgarian Split Squat

3 x 8

C2

DB 1-arm Row

3 x 8

C3

KB 1/2 Kneeling Groin Stretch

2 x 5

D1

BB RDL

3 x 8

D2

DB Seated Shoulder Press

3 x 8

E1

Cable Tricep Extension

3 x 10

E2

Bent Over Lateral Raise

3 x 10

E3

Front Plank

3 x 0:30

Friday
Week 1 Day 6

A1

Bench Pigeon

3 x 45

A2

Lat Squat Reach and Rotate

3 x 5

A3

Shinbox Internal/External

3 x 5

B1

Hamstring to Hip Flexor Stretch

3 x 10

B2

Childs pose elbow to instep

3 x 10

B3

Tibial Internal/External Rotations

3 x 10

Coaches
coach-avatar Zack Zillner

Zack Zillner is the Director of Performance for the Texas Women’s Basketball Team. Zillner has worked with NBA/WNBA #1 overall draft picks as well as 20+ basketball players in the NBA/WNBA. During his career he has also coached Olympic Gold medalist in basketball and track and field. Prior to Texas, Zillner has coached at Kansas, Illinois, and Southern Miss.

coach-avatar Andrea Hudy

Andrea is the Director of Sports Performance at the University of Connecticut. She is apart of 9 national championships (and counting). 14 straight mens basketball conference championships, and has coached more than 80 collegiate basketball athletes to go play in the NBA/WNBA. In 2012 she was named the National Strength and Conditioning Coach of the year by the NSCA

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Feel Good, Play Better