All programs 1-4 include the following aspects that increase with technique and intensity as you progress:
Build Stability and a Strong Foundation for Basketball
Our simple to follow program layout includes photos, videos and coaching cues for each and every exercise.
The program design will progress you through set and rep patterns for each exercise. Record the date, the weights you lift and any questions you need to ask your coach.
This Level 1 program is the first in a series of 4 programs that covers the essential building blocks to a successful Basketball season. It is a foundation month where you will minimise stress on your joints and maximise muscular development and size increases through slow, controlled movements. During this training program you will develop your Stability and Strength along with some conditioning exercises in order to keep you moving well on the court.
Level 2 of this program will look to set a strong foundation of strength and size for levels 3 and 4 where there will be a heavy emphasis on power. It is important to create a good foundation before completing the power phase, as it is impossible to apply force when you have no force to begin with. This program will utilise time under tension to strengthen the integrity of joint stabilising structures and build strong, resilient muscle that will withstand the high impact exercises of level 3 and 4.
Level 3 - Do you want to increase your hops? Then this is the program for you. With the introduction of upper and lower body power training you will be jumping higher than ever before in no time. You will also start to build your fitness base with the introduction of specific conditioning for your anaerobic capacity.
Level 4 - This is the final program in the Basketball Specific Training Series. This program will bring all aspects of basketball athleticism together with a heavy emphasis on high impact plyometric exercises. The reps are also coming down in this program so that you can focus on lifting as much as possible. By the end of this program you should feel strong and bouncy and ready to take on a full basketball season.
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