Feel Good, Play Better
Speak EZ Strength
Basketball, Multi-sportLooking 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.
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
Copenhagen ISO
2 x 20
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
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
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
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 Leg Raise
2 x 10
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
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
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
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.
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
