Retired Hoopers
Performance Hoops
BasketballRETIRED HOOPERS
You didn't stop hooping when you stopped playing organized ball. You just stopped training like it mattered.
Retired Hoopers is a basketball-specific strength and conditioning program built for guys 25 and up who are still active on the court - rec leagues, weekend runs, pickup at your local spot - but need real direction in the weight room to keep playing without breaking down.
This isn't a bodybuilding split repackaged with a basketball logo. It's programming built around what your body actually needs to move well, jump, cut, and recover on a court schedule that doesn't revolve around your training, but daily life!
What's included:
5 days a week - 4 strength training sessions plus 1 active recovery day, built to keep you progressing without burying you before your next game.
Daily strength, conditioning, and skill training that's accessible and challenging for the recreational hooper - whatever your level, whatever your history on the court.
Instructional videos that guide every session and make execution simple, so you're never guessing how to move - just training.
A coach who push you, understand your goals, and keep you progressing - no matter your starting point.
Who it's for:
The recreational hooper who needs direction The weekend warrior who needs guidance The guy who just got off the couch and is looking to restart Anyone post-playing career who's still active on the court and wants to stay that way
What it's not:
It's not a program built for 20-year-old college athletes with unlimited recovery time. It's built for adults - guys balancing work, family, and old injuries who still want to move athletically and compete without paying for it the next day.
Show up, follow the plan, and get stronger, more explosive, and more durable - on your schedule, at your level.
A1
Push Press
3 x 5 @ 6, 7, 8
A2
Countermovement Jump
3 x 3
B1
Back Squat
4 x 6 @ 6, 7, 8, 8
B2
Bench Press
4 x 6 @ 6, 7, 8, 8
C1
DB Lateral Step-Up
3 x 8 @ 7
C2
Standing DB Press
3 x 6 @ 7
C3
V-Ups
3 x 10
A1
DB Snatch
3 x 5 @ 6, 7, 8
A2
MB Underhand Throw
3 x 3
B1
Trap Bar Deadlift
4 x 6 @ 6, 7, 8, 8
B2
Pull-Up
4 x 6
C1
SB Single Leg Good Morning
3 x 6 @ 7
C2
DB Renegade Row
3 x 5 @ 7
C3
MB Forward Throw
3 x 8
A1
Ankle Roll
3 x 0:30
A2
Banded Ankle Dorsiflexion Mobilization
3 x 10
A3
Low Pogo Jumps
3 x 25
B1
Hamstring Rope Stretch
2 x 1:00
B2
Cook Hip Lift
2 x 10
B3
Band Hip Flexor Stretch
2 x 1:00
B4
Pigeon Stretch
2 x 1:00
C1
Cobra
2 x 1:00
C2
Scorpion
2 x 10
C3
Lying Figure Four Stretch
2 x 1:00
C4
Supine Twist
2 x 1:00
D1
Thoracic Extension on Foam Roller
2 x 10
D2
T-Spine Reach
2 x 10
D3
Downward Dog Lunge Rotation
2 x 10
A1
Kneeling Landmine Press
3 x 6 @ 6, 7, 8
A2
Depth Jump
3 x 3
B1
Split Squat
4 x 6 @ 6, 7, 8, 8
B2
Dips
4 x 6 @ 6, 7, 8, 8
C1
DB Lateral Lunge
3 x 6 @ 7
C2
DB Alternating Bench Press
3 x 6 @ 7
C3
MB Dead Bug
3 x 10
A1
Hang Power Clean
3 x 5 @ 6, 7, 8
A2
Med Ball Vertical Throw
3 x 3
B1
Clean Pull
4 x 6 @ 6, 7, 8, 8
B2
Weighted Chin Ups
4 x 6
C1
Single Leg RDL
3 x 6 @ 7
C2
1-Arm DB Row
3 x 6 @ 7
C3
MB Side Throw
3 x 8
Coach JW
Coach Josh Washington has been involved in basketball-specific strength & conditioning for over 10 years throughout the NBA & NCAA teams. Coach is certified through the nationally accredited NSCA (CSCS) and also holds a Master's Degree in Exercise Physiology from Auburn University. Previous stops include Marquette, Stanford, Sacramento Kings, Auburn ('19 Final Four), UTSA, & Jacksonville.
Retirement doesn't mean rusty. Get back in the gym and back on the court! Join Today!!
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Retired Hoopers
Retired Hoopers
Retired Hoopers
