Hooping with Hudy

Hudy's Sports Performance, LLC

Basketball, Youth Sports, Power Sports , Multi-sport
Coaches
Andrea Hudy and Zack Zillner

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; in real time 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 possible.

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Develop Strength and Power
Every movement, set, and rep is carefully thought through so that your training pays off. We'll leverage the tried and true principles of every sound strength and conditioning program to ensure that you're making progress throughout the year.
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Train All Year Round
We'll adjust the program based on where we are relative to the season. Expect more volume (longer sessions) in the off-season than in-season, but just know that we'll expect you to train year-round. In fact, it's often times the in-season training where you can blow past the competition, who might stop training (getting weaker, slower, and more injury-prone) while you become bulletproof.
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Dominate on the Court
Let's not lose sight 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 get access to your team and your coaching staff so you know you're not going at this alone.
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Programming 4 days per week
Expect detailed warmups, strength and accessory work, and everything you need to be ready to play (and to dominate)
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Video Demos
No more guessing what to do or how to do it. You'll find. demo video for each movement in the program.
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Detailed, expert instruction
Beyond just sets and reps, expect detailed instruction so you know exactly what we're looking for.
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Committed Teammates
No more training alone. You'll be part of a real team of athletes around the globe, all on the team, and all training as hard as you.
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Delivered through TrainHeroic
We've partnered with the best tech in training so you get the world's leading online training experience and the ability to track your progress too.
Equipment
Required
Barbell + Plates // Dumbbells
Recommended
Conventional Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Day 1

Prep

A

Dynamic Warm Up

Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle

Strength/Power

B

Glute/Core Activation

Repeat 2 times through: 1. Front plank :20 2. Glute Bridge x10 3. Side plank :15/:15 4. SL Glute Bridge x10/10 5. Copenhagen ISO Hold :15/:15

C1

MB Side Throw

3 x 5

C2

Single Arm Farmer Walk

3 x 20

C3

DB Lateral Step-Up

3 x 10

D1

Wall Sit

3 x 0:30

D2

Skater Jumper

3 x 5

D3

Incline Push-Up

3 x 8

E1

DB Military Press

3 x 8

E2

Goblet Squat

3 x 8

E3

Calf Raise

3 x 8

F1

Inverted Row

3 x 8

F2

Bench Hip Lift

3 x 8

F3

Plank

3 x 0:30

Tuesday
Day 2

Prep

A

Dynamic Warm Up

Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle

Strength/Power

B

Glute/Core Activation

Repeat 2 times through: 1. Front Plank March x:30 2. Glute Bridge Hold x:30 3. Side Plank Hip Tap x:10/:10 4. SL Glute Bridge Hold x:20/:20 5. Copenhagen Leg Raise x5/5

C1

Clean Complex 1

3 x 1

C2

Farmers carry

3 x 20

C3

Pigeon Stretch

3 x 20

D1

Squat Jump

3 x 7

D2

Single Leg Step Up

3 x 5

D3

Banded Pull Aparts

3 x 10

E1

Back Squat

3 x 5

E2

Lat Pulldown

3 x 8

E3

Groin Stretch

3 x 0:20

F1

Bench Press

3 x 6

F2

Single Leg RDL

3 x 6

F3

Kneeling Hip Flexor Stretch

3 x 0:20

Thursday
Day 3

Prep

A

Dynamic Warm Up

Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle

Strength/Power

B

Glute/Core Activation

Repeat 2 times through: 1. Front plank :30 2. Glute Bridge x10 3. Side plank :30/:30 4. SL Glute Bridge x10/10 5. Copenhagen ISO Hold :15/:15

C1

KB swings

3 x 10

C2

Waiter's Walk

3 x 20

C3

Black Burns

3 x 8

D1

Trap Bar Deadlift

3 x 5

D2

Box Jump

3 x 3

E1

Incline Bench Press

3 x 8

E2

Single Leg Hip Thrust

3 x 8

E3

1-Arm DB Row

3 x 8

E4

Pigeon Stretch

3 x 0:20

Friday
Day 4

Prep

A

Dynamic Warm Up

Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle

Strength/Power

B

Glute/Core Activation

Repeat 2 times through: 1. Front Plank March x:30 2. Glute Bridge Hold x:30 3. Side Plank Hip Tap x10/10 4. SL Glute Bridge Hold x:20/:20 5. Copenhagen Leg Raise x5/5

C1

MB Lat Throw

3 x 8

C2

Farmers carry

3 x 20

C3

Jump Rope

3 x 50

D1

Barbell Squat Jump

3 x 7

D2

DB Bench Press

3 x 8

D3

Shin Box Twist

3 x 3

E1

Pull Up Progression

3 x 0:20

E2

DB Split Squat

3 x 8

E3

Scorpion

3 x 3

F1

Inverted Row

3 x 8

F2

RDL

3 x 8

Coaches
coach-avatar Andrea Hudy

Andrea is the Director of Sports Performance for the University of Connecticut. She is a part of 9 national championships (and counting). 14 straight men’s basketball conference championships, and has coached more than 80 collegiate basketball athletes to go on to play professional basketball. 2012 Strength Coach of the Year by the National Strength and Conditioning Association (NSCA).

coach-avatar Zack Zillner

Zack Zillner is the Director of Performance for the Texas Women’s Basketball. During his time at Texas he was worked with two top 10 draft picks as well as the #1 overall pick in the 2021 draft. Winning the Big 12 tournament 2022 Prior to Texas, he coached at Kansas , Illinois, and Southern Mississippi, working with a variety of sports that include MBB, WBB, volleyball, golf, and more

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Hooping with Hudy
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Hooping with Hudy
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Hooping with Hudy