Feel Good, Play Better IN-SZN
Speak EZ Strength
BasketballIN-SEASON: 20-Week Basketball Performance Program
The season isn’t the time to stop training.
The in-season is the longest continuous training block of your basketball year. So why spend all that time just trying to maintain what you built in the off-season?
I’ve spent years working with some of the best basketball players in the world, and my philosophy is simple: The best ability is availability.
I designed this 20-week program to keep you strong, explosive, and healthy while continuing to develop the physical qualities that translate to the court.
BUILT AROUND YOUR GAME SCHEDULE, NOT THE OTHER WAY AROUND.
Each week follows a flexible, game-day-based structure that takes the guesswork out of in-season training. Sessions are organized around your games, with an emphasis on strength, power, movement quality, and recovery.
Whether you’re playing one game a week or three, you’ll know when to push, when to reduce training stress, and how to make the most of your time in the weight room.
The goal isn’t just to manage fatigue or maintain performance. I expect you to improve throughout the season.
No wasted work. No unnecessary fatigue. Just purposeful training designed to have you playing your best basketball when it matters most.
Feel Good. Play Better.
A1
Peterson Step Up
2 x 15
A2
Alt Pull Up Hang
2 x 20
A3
Carioca Lateral Bear Crawl
2 x 10
A4
120deg Hamstring March
2 x 5
B1
DB Step Up Negatives
2 x 8
B2
Farmers Walk
2 x 15
B3
Cat/Cow
2 x 5
C1
BB Front Squat
4 x 4
C2
DB Prone Row 45deg
4 x 8
D1
DB Bench
4 x 8
D2
Supported SL DB RDL
3 x 5
A1
SL Calf Raise
2 x 10
A2
Plate Cross Behind Lunge to FFE Lat Squat
2 x 5
A3
Top Plank to Knee Drive
2 x 8
A4
Cable Backward Walkouts
2 x 5
B1
DB Reverse Lunge Clean
2 x 5
B2
DB Shoulder Press Coil
2 x 5
B3
Bench Pigeon
2 x 20
C1
Trap Bar Clean Pull
4 x 5
C2
Depth Drop Compliant
4 x 3
D1
DB Push-Press
3 x 5
D2
1/2 Kneeling Cable Face Pull
3 x 10
A1
DB Floating Heel Split Squat ISO
2 x 20
A2
Jump Rope 2 feet
2 x 50
A3
Cable 45deg Walkouts
2 x 3
A4
MB Slam
2 x 8
B1
DB Squat Jump
3 x 7
B2
Hurdle-Hops
3 x 1
B3
Side Plank Hip Hiker
2 x 8
C1
Landmine Split Squat
3 x 5
C2
Lateral Skater Jumps
3 x 4
D1
Pull Up
3 x 5
D2
Forward Heel to Ham Stretch
3 x 5
D3
SL Ankle Driver
3 x 10
Game
A
Game Day
No Lift today. Good Luck and Ball Out
Recovery
A
Mobility Circuit
Complete 2 Rounds Cat/Cat x10 Quadruped Reach and Rotate x5/5 Shin Box Twist x5/5 Down Dog Elbow to Instep x5/5 Alt Rolling Hamstring x5/5 Prone Scorpion x5/5
B1
Heels elevated Goblet Squat
2 x 10
B2
Deficit Push Up
2 x 10
B3
KB Sumo RDL
2 x 10
B4
Inverted-Row
2 x 10
C
Extreme ISO Split Squat
1 x 60
ZACK ZILLNER
Zack Zillner is the Director of Performance for the University of Miami Men’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 Miami, Zillner has coached at Texas, Kansas, Illinois, and Southern Miss.
