ELITE ATHLETE PERFORMANCE

ELITE ATHLETE PERFORMANCE

Basketball
Coaches
Zac Seljaas, Gary Seljaas and Ace Seljaas

The all-in-one training program for athletes

Strength•Basketball Skill•Jumping/Explosive•Speed/Agility•Mobility/Flexibility

-Daily dynamic warmups

-Strength training based on yearly periodization (age applicable)

BASE (the day your season ends until your off-season training begins)

BUILD (the day you start off-season training until regular practice begins for your sport)

BATTLE (the day your regular practice begins until the day of your last competition)

-Basketball skill workouts

-Daily workouts with video

-Jumping program to build an explosive athlete

-Speed/agility workouts to help athletes improve on acceleration, deceleration, change of direction and velocity

-Mobility/flexibility programs as part of each workout

-Leader board-record results from each workout right on your smart phone or ipad and compare or see where others are at

-Testing weeks-monitor your progress with strength and speed/agility tests

-Each workout and program comes with demo videos to help with proper execution

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ELITE SKILL DEVELOPMENT
The process through which the body learns movement patterns and then is able to retain and perform the same movement over and over. Some refer to it as muscle memory developed through repetition drills applicable to the sport being performed.
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ELITE STRENGTH: BASE/BUILD/BATTLE
Year round training program based on our Base/Build/Battle periodization method. BASE- training phase focused on recovery and maintenance.BUILD- training phase designed to prepare you for competition. BATTLE- training phase formed to optimize competition. With progressions for bodyweight, resistance band, and weighted exercises.
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ELITE MOBILITY/FLEXIBILITY
Optimizing joint mobility is critical for peak performance. FOAM ROLLING- exercises used to release the fascia in the muscles. DYNAMIC WARMUP- taking muscles through an active stretch to increase joint range of motion. STATIC STRETCHES- exercises used to increase flexibility or range of motion around a given joint by lengthening the muscles associated with the joint.
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ELITE JUMPING/EXPLOSIVE
The ability of muscles to exert the maximal effort and force in the shortest amount of time. EXPLOSIVE STRENGTH- exercises involving weights utilized to exert maximal force in minimal time. PLYOMETRICS- explosive exercises involving jumping that increase speed, quickness, and power.
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ELITE SPEED/AGILITY
Focus is on Acceleration, Deceleration, Change of Direction, and Velocity. SPEED- an athlete's ability to move through specified distance in the fastest amount of time. AGILITY- an athlete’s ability to execute proper sport movement at the optimal pace with the ability to maximize change of direction.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Basketball
Recommended
Resistance bands // Dumbells // Medicine balls // Foam roll // Lacrosse ball or tennis ball // Cones // Speed ladder
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
A-Warm-up 7

A1

Light Jog

1 x 1:00

A2

Mobility - DW - Quad Pull

1 x 16

A3

Mobility - DW - Heel to Toe Walks

1 x 20

A4

Mobility - Single Arm Internal Rotation

2 x 10

A5

Mobility - Single Arm External Rotation

2 x 10

A6

Mobility - DW - Bird Dog

2 x 20

Monday
F-Basketball

A1

Bball - BH - Pound Dribble High

2 x 50

A2

Bball - BH - Pound Dribble Low

2 x 50

A3

Bball - BH - In/Out

2 x 50

A4

Bball - BH - Crossover Back

2 x 30

A5

Bball - BH - Between Legs Back

2 x 30

A6

Bball - BH - Behind Back

1 x 50

B1

Bball - Attack - In/Out to Layup

5, 5, 10, 10

B2

Bball - Attack - Crossover to Layup

5, 5, 10, 10

B3

Bball - Attack - Between Legs to Layup

5, 5, 10, 10

B4

Bball - Attack - Behind Back to Layup

5, 5, 10, 10

B5

Bball - Free Throw Shooting (25)

1 x 25

Monday
D-Functional Power

A1

Split Jump

4 x 12

A2

Barbell Upright Row

4 x 12

A3

Thruster

4 x 12

A4

Crunch w/ wt.

4 x 12

A5

DB Hang Squat Clean

4 x 12

A6

Barbell Roll Outs

4 x 12

B1

Side Plank

2 x 15

B2

Spiderman Plank

2 x 30

Tuesday
B-Ball Smash - Ankle

A1

Mobility - Ball Smash - Foot

2 x 1:00

A2

Mobility - Ball Smash - Shin

2 x 1:00

A3

Mobility - Ball Smash - Calf

2 x 1:00

A4

Mobility - Ball Smash - Knee

2 x 1:00

A5

Mobility - Ball Smash and Gap - Knee

2 x 0:30

Tuesday
A-Warm-up 8

A1

Cardio

1 x 2:00

A2

Mobility - DW - Knee Hugs Up/Over/Out

1 x 20

A3

Mobility - DW - Iron Cross

1 x 20

A4

Mobility - Side Lying Resisted Fire Hydrant

2 x 15

A5

Mobility - DW - Isometric Chest Press with Ball

1 x 10

Tuesday
F-Basketball

A1

Bball - BH - 3x Dribble Tap against Wall to Other Hand

1 x 50

A2

Bball - BH - 2x Dribble Tap Against Wall to Other Hand

1 x 50

A3

Bball - BH - 1x Dribble Tap Against Wall to Other Hand

1 x 50

A4

Bball - BH - Jump Taps

2 x 50

B1

Bball - Attack - In/Out to Floater

5, 5, 10, 10

B2

Bball - Attack - Crossover to Floater

5, 5, 10, 10

B3

Bball - Attack - Between Legs to Floater

5, 5, 10, 10

B4

Bball - Attack - Behind Back to Floater

5, 5, 10, 10

B5

Bball - Free Throw Shooting (25)

1 x 25

Wednesday
C-Ladder

A1

SAQ - Ladder - 2 Feet Alternating Steps

4 x 1

A2

SAQ - Ladder - Lateral 2 Feet Alternating Steps

4 x 1

A3

SAQ - Ladder - Icky Shuffle

4 x 1

Wednesday
B-Ball Smash - Hip

A1

Mobility - Ball Smash - Low Back

2 x 1:00

A2

Mobility - Ball Smash - Glutes

2 x 1:00

A3

Mobility - Ball Smash - IT Band

2 x 1:00

A4

Mobility - Ball Smash - Quad

2 x 1:00

A5

Mobility - Ball Smash - Hip Flexor

2 x 1:00

Wednesday
A-Warm-up 9

A1

Mobility - DW - Jump Rope

1 x 1:40

A2

Mobility - Kneeling Heel Cord Stretch - Left

1 x 20

A3

Mobility - Kneeling Heel Cord Stretch - Right

1 x 20

A4

Mobility - Shoulder Internal Rotation

2 x 8

A5

Mobility - DW - Banded Chest Press

1 x 20

A6

Mobility - DW - Banded Hamstring Pull Down

2 x 20

Thursday
F-Basketball

A1

Bball - BH - 3x Crossover, Between Legs, Behind Back

1 x 40

A2

Bball - BH - 3 Dribbles 3x Between Legs

1 x 40

A3

Bball - BH - In/Out, Crossover, Between Legs, Behind Back

1 x 50

B1

Bball - Attack - In/Out to Pro Hop

5, 5, 10, 10

B2

Bball - Attack - Crossover to Pro Hop

5, 5, 10, 10

B3

Bball - Attack - Between Legs to Pro Hop

5, 5, 10, 10

B4

Bball - Attack - Behind Back to Pro Hop

5, 5, 10, 10

B5

Bball - Free Throw Shooting (25)

1 x 25

Thursday
A-Warm-up 10

A1

Cardio

1 x 2:00

A2

Mobility - DW - Bar Hang

2 x 0:20

A3

Mobility - Disc Ankle Rotations - Left

2 x 8

A4

Mobility - Disc Ankle Rotations - Right

2 x 8

A5

Mobility - DW - Banded Reverse Fly

1 x 20

A6

Mobility - DW - Banded Leg Press

2 x 20

Friday
A-Warm-up 11

A1

Mobility - DW - X-Band

2 x 20

A2

Mobility - Standing Hip Raise - Left

1 x 10

A3

Mobility - Standing Hip Raise - Right

1 x 10

A4

Mobility - DW - Wall Angels

1 x 10

A5

Mobility - DW - Inner Thigh Squeeze

1 x 20

Friday
F-Basketball

A1

Bball - BH - Behind Back

1 x 50

A2

Bball - BH - Behind Back with Tennis Ball

2 x 30

A3

Bball - BH - In/Out, Crossover, Between Legs, Behind Back

1 x 30

B1

Bball - Attack - In/Out to Euro Step

5, 5, 10, 10

B2

Bball - Attack - Crossover to Euro Step

5, 5, 10, 10

B3

Bball - Attack - Between Legs to Euro Step

5, 5, 10, 10

B4

Bball - Attack - Behind Back to Euro Step

5, 5, 10, 10

B5

Bball - Free Throw Shooting (25)

1 x 25

Saturday
A-Warm-up 12

A1

Mobility - DW - Carioca

2 x 60

A2

Mobility - Bilateral Shoulder Flexion

3 x 0:10

A3

Mobility - DW - Leg Cradle

1 x 20

A4

Mobility - DW - Single Leg Floor Touch

1 x 20

A5

Mobility - TRX YT

1 x 15

Saturday
B-Ball Smash - Shoulder

A1

Mobility - Ball Smash - Deltoids/Neck

2 x 1:00

A2

Mobility - Ball Smash - Thoracic Spine

2 x 1:00

A3

Mobility - Ball Smash - Lats

2 x 1:00

A4

Mobility - Ball Smash - Rotator Cuff

2 x 1:00

A5

Mobility - Ball Smash - Chest

2 x 1:00

Saturday
C-Line

A1

SAQ - Line - 2 Foot Hops

2 x 0:30

A2

SAQ - Line - 2 Foot Lateral Hops

2 x 0:30

A3

SAQ - Line - 1 Foot Hops

4 x 0:30

A4

SAQ - Line - 1 Foot Lateral Hops

4 x 0:30

Saturday
D-Functional Power

A1

Hurdle Hops

4 x 0:45

A2

Burpee Broad Jump

4 x 0:45

A3

Explosive Box Jumps

4 x 0:45

A4

Bodyweight Row

4 x 0:45

A5

DB Snatch

4 x 0:45

A6

Jump Rope

4 x 0:45

B1

Core - Plank Tic Toc on Med Ball

2 x 30

B2

Hollow Rock

2 x 30

Coaches
coach-avatar Zac Seljaas

Professional basketball player overseas. Played 4 years of collegiate division 1 basketball. Continuing my education in Exercise and Wellness. Co-owner and virtual coach of EAP

coach-avatar Gary Seljaas

Masters degree in Exercise Science. Played 4 years of College basketball in Hawaii. Co-founder of Xcel Fitness and one of the highest grossing training clubs in the US. Been in the health and fitness industry for 25 years. High school basketball coach for the past 23 years, winning 3 state championships in the state Utah. EAP Founder, co-owner, and coach.

coach-avatar Ace Seljaas

Masters degree in sports psychology. Mental coach for the US Army. Certified in personal training, corrective exercise, and performance enhancement. EAP co-owner and coach.

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Become an elite athlete

With a combined 50+ years of playing, coaching, and training experience, we have established a method to develop a complete athlete. We have worked with athletes ranging from beginner to the professional level. Our coaches are here to help athletes reach t

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FAQs
Is this only for basketball players?
Yes, our Elite Athlete Performance and Elite Basketball teams are primarily for basketball players. For athletes in other sports, check out our Elite Strength team which includes strength, mobility/flexibility, speed/agility, and jumping/explosive.
What equipment do I need?
Each program has different equipment needs. If you don't have access to the specified equipment, each exercise can be done with just body weight.
Should I still do my workouts on game day?
On game days focus on mobility, light skill work, and if necessary, light banded or body weight strength work. Avoid heavy lifting or exercises that deplete your energy levels.
What age group are these programs for?
These programs can be done at any age level. Strength workouts should be adapted according to age and ability, starting with bodyweight and progressing to resistance bands and weights.
Can these programs be customized to my schedule?
Yes, for customization and pricing email zacsel@eliteathleteperformance.com
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