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Coast to Coast Hooper Performance

Sacred Strength Performance

Basketball

Coach

Chuck Hollwedel

Performing on the court is a non-negotiable for any hooper.

But performance doesn't start or stop with the season. It is a year round 365 day pursuit.

That's why I created Coast to Coast Hooper Performance.

This program will take you through the off-season, pre-season and in-season.

Every workout detailed to the time of year and the exercises you need to be elite.

I've been fortunate to work with some of the best coaches in the industry and help train some of the most elite hoopers in the game.

I've taken all these principles and put them into a program that's easily accessible to you.

Every workout you need to be elite in the palm of your hand.

$25 / mo

Start My 7-Day Free Trial

A Program That Follows The Season

Off-season, pre-season and in-season workouts should look different. What works in the off-season won't work as well in the in-season. This program follows the basketball calendar to prepare you best for the time of year you are in.

Workouts Beyond the Weight Room

Everyone wants to get stronger, jump higher and sprint faster. The weight room is a key for a lot of this. This program has all of that, but also gives you pre-court and pregame primers to help you perform your best when getting to the weight room isn't possible. Your performance doesn't take a day off, so why should your program?

Any Time Anywhere

With 24/7 access to the TrainHeroic app, you can get your workout any time and anywhere. This allows for you to fit the workout in with your busy schedule. A program that truly works for you!

Features

Access to your coach

A coach who will hold you accountable, answer questions and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and mobility training designed specifically for basketball athletes

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

A coach who will answer questions and explain how to maximize the program.

Delivered through TrainHeroic

Every workout, every exercise, and every coaching point you need to be more physically dominant on the court next year in the palm of your hand.

Equipment

Required

Full Gym // Squat Rack/Barbell // Dumbbells/Kettlebells // Place to Sprint/Jump

Recommended

Trap/Hex Bar // Bands // Cable Stack

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Lower

Lower Body Foam Roll

1 x 3:00

Lower Body Dynamic Warm Up

1 x 10

Single Leg Drop Stick

2 x 5

Switch Decelerations

2 x 5

Box Jump

2 x 6

Front Squat

4 x 4

Depth Drop

4 x 4

RDL

4 x 6

Tall Box Step-Up

4 x 5

Deep Tier Split Squat Jump

2 x 6

Deep Tier Squat Jump

2 x 10

Monday

Upper

Upper Body Warm-Up

Eccentric Chin Up

4 x 4

Unsupported Seated DB Overhead Press

4 x 5

DB Bench Press

4 x 6

Tripod 1 Arm DB Row

4 x 6

DB Bicep Curls

3 x 8

DB Skull Crushers

3 x 8

Tuesday

Mobility / Core

Assault Bike/Elliptical/Jump Rope/Jog/Walk

1 x 5:00

Hamstring Floss

1 x 10

Laying Down Kick Overs

1 x 10

V Sit Push and Stretch

1 x 4

90/90 Rotations

1 x 8

Couch Stretch (Hip Flexors)

1 x 30

Adductor Rock

1 x 10

Ankle Rock

1 x 10

Hip Flexor Heel Lift Off

90/90 Foot Lift

1 x 6

Side Plank on Elbows

3 x 30

4-Way Dead Bug

3 x 10

Reach Through and Turn

3 x 5

Wednesday

Speed / Lower

Lower Body Foam Roll

1 x 3:00

Sprint Prep Dynamic Warm-Up

Acceleration Bound

2 x 20

Resisted Sprint

3 x 15

Sprint

4 x 25

Resisted Penultimate Step

2 x 5

Penultimate Max Touch

4 x 2

Penultimate Hurdle Jump

3 x 3

Back Squat

4 x 4

3 Point Pause Glute Ham Raise

4 x 1

Split Squat ISO

2 x 60

Back Extension ISO

2 x 60

Straight Leg Calf Raise ISO

2 x 60

Deep Tier Oscillating Squat Jump

2 x 10

Deep Tier Oscillating Split Squat

2 x 6

Thursday

Upper / Core / Mobility

Upper Body Warm-Up

3 Point Pause Chin Up

4 x 3

Barbell Bench Press

4 x 4

TRX Row

4 x 6

30 Degree Incline DB Bench Press

4 x 6

Hammer Curl

3 x 8

Tricep Pushdown

3 x 12

DB Lateral Raise

3 x 8

Coach

More from Sacred Strength Performance

Chuck Hollwedel

Chuck Hollwedel is an assistant sport performance coach at the University of Kansas. He has worked with basketball players of all ages, from NBA draft picks and NCAA All-Americans to middle and high school.

FAQs

Who is this for?

Intermediate to advanced basketball players looking for a top tier strength and conditioning program.

Can I adjust the schedule?

Yes, you can move the workouts around based on your schedule.

What if I have questions?

There is a chat feature that gives you direct access to Chuck to ask questions.

The Proof

Dr. Ramsey Nijem

Director of Sport Performance KU MBB

Verified Athlete

"Chuck has helped our team out tremendously. I trust him to coach our guys and get the best out of them. From the walk-on to NBA prospect, Chuck is locked in on elevating the program. His knowledge, energy, and care is special and any athlete he works with benefits."

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Coast to Coast Hooper Performance