Total cost: $30.00

In-Season Training Plan - Basketball

4 weeks/ 6 days per week/ Intermediate

Why Purchase

How robust is your in-season training? If you're not continuing your strength regimen, you're risking injuries and aliments that could cost you your season. Keeping our speed and power goals are important in-season. With thia program you'll have access to a comprehensive plan that keeps you gam... more

How robust is your in-season training? If you're not continuing your strength regimen, you're risking injuries and aliments that could cost you your season.

Keeping our speed and power goals are important in-season. With thia program you'll have access to a comprehensive plan that keeps you game-ready and helps you sustain the demand of a competitive season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Lifts
2- Active Recovery & GPP Day

You will have the ability to structure the plan based on your in-season schedule. Here's an example:
If you practice every weekday & play games on Tuesdays & Fridays, your plan structure should look like this:
Monday - Microdose Power Day
Tuesday- Pre Game Lift
Wedensday- Active Recovery & GPP
Thursday- Microdose Speed Day
Friday- Pre Game Lift
Saturday- Active Recovery
Sunday- Rest & Recover

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

The key is to stay healthy, stay strong, stay dangerous! Listen to your body, do the work, and let's have a great season. As always, ask questions, add comments, show progress you may have in the discussion board.

Purchase Plan

Total cost: $30.00

In-Season Training Plan - Basketball

4 weeks/ 6 days per week/ Intermediate

In-Season Training Plan - Basketball

4 weeks/ 6 days per week/ Intermediate

Why Purchase

How robust is your in-season training? If you're not continuing your strength regimen, you're risking injuries and aliments that could cost you your season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Lifts
2- Active Recovery & GPP Day

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

In-Season Training for Basketball Players

Keep your speed and power gains throughout the competitive season with a comprehensive strength program.

Injury reduction techniques, mobility, and recovery protocols to help you stay fresh from game-to-game.

In-season training is much more of a focused process than checking a box and saying we lifted today. Our program will help you stay proactive during the season and help you stay durable throughout the competitive season.

START HERE

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Quadruped Hip CAR Hip Flexors /	Quadruped Hip CAR 1 sets, 8 reps, 00:20 rest	1			8		00:20	WarmUp
Intensity: 5/10
	HK Groin Stretch Groin / Beginner	HK Groin Stretch 1 sets, 8 reps, 00:20 rest	1			8		00:20	WarmUp
Intensity: 5/10
	-- --	Squat to Walkout 1 sets, 5 reps, 00:20 rest	1			5		00:20	WarmUp
Intensity: 5/10
	-- --	SL Wall Sit 1 sets, 00:00:20, 00:30 rest	1		00:00:20			00:30	WarmUp
Intensity: 5/10
	-- --	TrapBar Dead Lift 4 sets, 6 reps, 00:40 rest	4			6	--	00:40	Power Block -- 4 rds
	DDB Suitcase Squat Quads /	DDB Suitcase Squat 4 sets, 6 reps, 00:30 rest	4			6	--	00:30	dumbbell
Intensity: 9/10
	-- --	FW Power Broad Jumps 4 sets, 5 reps, 00:40 rest	4			5		00:40	Power Block -- 4 rds
Intensity: 9/10
	-- --	Resisted Speed Presses 4 sets, 6 reps, 00:40 rest	4			6		00:40	Power Block -- 4 rds
Intensity: 9/10
	-- --	Reverse Nordics 4 sets, 8 reps, 00:40 rest	4			8		00:40	Power Block -- 4 rds
Intensity: 8/10
	Swimmers Push Up Chest /	Swimmers Push Up 3 sets, 6 reps, 00:30 rest	3			6		00:30	Power Finish -- 3 rds
Intensity: 9/10
	-- --	Sled Drags 3 sets, 2 reps0.01 mi , , 00:30 rest	3	15 yds		2		00:30	Power Finish -- 3 rds
	Power Band Back Peddle Quads /	Power Band Back Peddle 3 sets, 5 reps-- mi , , 00:30 rest	3			5		00:30	alternate
Intensity: 9/10
	-- --	Sled Sprints 3 sets, 2 reps0.01 mi , , 00:30 rest	3	15 yds		2		00:30	Power Finish -- 3 rds
	Power Band Resisted Sprint Hip Flexors / Intermediate	Power Band Resisted Sprint 3 sets, 2 reps0.01 mi , , 00:30 rest	3		00:00:08	2		00:30	alternate
Intensity: 9/10

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superset
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Workout Plan Summary

How robust is your in-season training? If you're not continuing your strength regimen, you're risking injuries and aliments that could cost you your season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Lifts
2- Active Recovery & GPP Day

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Pre Game Lift

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In-Season Training for Basketball Players

Keep your speed and power gains throughout the competitive season with a comprehensive strength program.

Injury reduction techniques, mobility, and recovery protocols to help you stay fresh from game-to-game.

START HERE

	Exercise	Sets	Distance	Reps	Weight	Rest
	Supine Hamstring Stretch Hamstrings /	Supine Hamstring Stretch 1 sets, 8 reps, 00:20 rest	1		8		00:20	WarmUp
Intensity: 5/10
	Tactical Frog Stretch Groin /	Tactical Frog Stretch 1 sets, 8 reps, 00:20 rest	1		8		00:20	WarmUp
Intensity: 5/10
	-- --	Wall Assisted Airplane 1 sets, 00:00:15, 00:20 rest	1	00:00:15			00:20	WarmUp
Intensity: 5/10
	-- --	Wall Assisted Hip CAR 1 sets, 5 reps, 00:30 rest	1		5		00:30	WarmUp
Intensity: 5/10
	-- --	Bodyweight Transverse Weight Shift 2 sets, 8 reps, 00:30 rest	2		8		00:30	Dynamic Movement -- 2 rds
Intensity: 7/10
	-- --	KB Squat to Halo 2 sets, 4 reps, 00:30 rest	2		4	--	00:30	Dynamic Movement -- 2 rds
Intensity: 7/10
	-- --	KB Rhythm Split Drops 2 sets, 6 reps, 00:30 rest	2		6	--	00:30	Dynamic Movement -- 2 rds
Intensity: 7/10
	-- --	Agility Series- Fwd/Back/Lateral Bound & Stick 2 sets, 5 reps, 00:45 rest	2		5		00:45	Dynamic Movement -- 2 rds
Intensity: 7/10
	DDB SS Power Press Quads / Intermediate	DDB SS Power Press 2 sets, 4 reps, 00:40 rest	2		4	--	00:40	Strength Set -- 2 rds
	Resisted SS to Press Shoulders / Beginner	Resisted SS to Press 2 sets, 6 reps, 00:40 rest	2		6		00:40	alternate
Intensity: 8/10
	-- --	Barefoot Series Wall Assisted Pogo Hops 2 sets, 00:00:10, 00:30 rest	2	00:00:10			00:30	Strength Set -- 2 rds
Intensity: 9/10
	-- --	DB SL Drive Hip Lock 2 sets, 6 reps, 00:30 rest	2		6	--	00:30	Strength Set -- 2 rds
	SL RDL Snapdown Glutes / Intermediate	SL RDL Snapdown 2 sets, 5 reps, 00:30 rest	2		5		00:30	bodyweight
Intensity: 8/10

normal
superset
alternate
circuit

Workout Plan Summary

How robust is your in-season training? If you're not continuing your strength regimen, you're risking injuries and aliments that could cost you your season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Lifts
2- Active Recovery & GPP Day

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Active Recovery & GPP

Print this workout
Print entire plan

In-Season Training for Basketball Players

Keep your speed and power gains throughout the competitive season with a comprehensive strength program.

Injury reduction techniques, mobility, and recovery protocols to help you stay fresh from game-to-game.

START HERE

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Walking Lat Stretch Lats / Intermediate	Walking Lat Stretch 1 sets, 4 reps, 00:20 rest	1			4		00:20	WarmUp
Intensity: 5/10
	World's Greatest Stretch Middle Back /	World's Greatest Stretch 1 sets, 8 reps, 00:20 rest	1			8		00:20	WarmUp
Intensity: 5/10
	-- --	HK Adductor Pigeon Stretch 1 sets, 8 reps, 00:20 rest	1			8		00:20	WarmUp
Intensity: 5/10
	-- --	KB Walking Lunges w/ Rotation 1 sets, 5 reps0.01 mi , , 00:30 rest	1	15 yds		5	--	00:30	WarmUp
Intensity: 5/10
	-- --	Elevated Hip Drive 2 sets, 10 reps, 00:30 rest	2			10		00:30	Dynamic Strength -- 2 rds
Intensity: 7/10
	-- --	Hip Circle to SL Load 2 sets, 5 reps, 00:30 rest	2			5		00:30	Dynamic Strength -- 2 rds
Intensity: 7/10
	-- --	DDB Walking Alt Press 2 sets, 5 reps, 00:30 rest	2			5	--	00:30	Dynamic Strength -- 2 rds
Intensity: 7/10
	-- --	Prone DB Renegade Row 2 sets, 5 reps, 00:45 rest	2			5	--	00:45	Dynamic Strength -- 2 rds
Intensity: 7/10
	DB Walking Lunge & Curl Quads / Beginner	DB Walking Lunge & Curl 2 sets, 4 reps, 00:30 rest	2			4	--	00:30	GPP - General Physical Prep -- 2 rds
Intensity: 7/10
	-- --	Pull ups 2 sets, 6 reps, 00:30 rest	2			6		00:30	GPP - General Physical Prep -- 2 rds
Intensity: 7/10
	-- --	Full Crunches 2 sets, 10 reps, 01:00 rest	2			10		01:00	GPP - General Physical Prep -- 2 rds
Intensity: 7/10
	-- --	Bike Steady State 2 sets, 00:01:00, 00:40 rest	2		00:01:00			00:40	GPP - General Physical Prep -- 2 rds
	Treadmill Steady State Run Hamstrings / Beginner	Treadmill Steady State Run 2 sets, 00:01:00, 00:40 rest	2	--	00:01:00			00:40	alternate
Intensity: 7/10

normal
superset
alternate
circuit

Workout Plan Summary

How robust is your in-season training? If you're not continuing your strength regimen, you're risking injuries and aliments that could cost you your season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Lifts
2- Active Recovery & GPP Day

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Microdose- Speed Day

Print this workout
Print entire plan

In-Season Training for Basketball Players

Keep your speed and power gains throughout the competitive season with a comprehensive strength program.

Injury reduction techniques, mobility, and recovery protocols to help you stay fresh from game-to-game.

START HERE

	Exercise	Sets	Distance	Weight	Rest
	RFE Active Quad to Hip Flexor Stretch Hip Flexors / Beginner	--
Intensity: 5/10
	Power Band TKE's 1 Quads / Very Easy	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
	Cable Marches	Cable Marches 1 sets, reps, --:-- rest	1	--	--	--:--	machine
Intensity: 5/10
	-- --	--
Intensity: 9/10
	-- --	--
Intensity: 8/10
	-- --	--
Intensity: 9/10
	-- --	--
Intensity: 9/10
Notes for STR8SPEED This set can be done ON-COURT						STR8SPEED -- 3 rds
	On Court- SS ISO Drive	--
Intensity: 9/10
	-- --	--
	-- --	--
Back peddle to the 3 point line- then turn into open hip sprint.
	-- --	--
Do this exercise with shoes on - ON-COURT Intensity: 9/10

normal
superset
alternate
circuit

Workout Plan Summary

How robust is your in-season training? If you're not continuing your strength regimen, you're risking injuries and aliments that could cost you your season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Lifts
2- Active Recovery & GPP Day

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Pre Game Lift

Print this workout
Print entire plan

In-Season Training for Basketball Players

Keep your speed and power gains throughout the competitive season with a comprehensive strength program.

Injury reduction techniques, mobility, and recovery protocols to help you stay fresh from game-to-game.

START HERE

	Exercise	Sets	Distance	Weight	Rest
	Downward Dog Cobra Stretch Hamstrings /	--
Intensity: 5/10
	Rotating Worlds Greatest Stretch Intermediate	--
Intensity: 5/10
	KB TK Halos Shoulders / Beginner	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
Intensity: 7/10
	-- --	--
	Cable Transverse Row Quads /	Cable Transverse Row 1 sets, reps, --:-- rest	1	--	--	--:--	machine
Intensity: 7/10
	-- --	--
Intensity: 8/10
	-- --	--
Intensity: 7/10
	-- --	--
Intensity: 7/10

normal
superset
alternate
circuit

Workout Plan Summary

How robust is your in-season training? If you're not continuing your strength regimen, you're risking injuries and aliments that could cost you your season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Lifts
2- Active Recovery & GPP Day

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Active Recovery

Print this workout
Print entire plan

In-Season Training for Basketball Players

Keep your speed and power gains throughout the competitive season with a comprehensive strength program.

Injury reduction techniques, mobility, and recovery protocols to help you stay fresh from game-to-game.

START HERE

	Exercise	Sets
	Tactical Frog Stretch Groin /	--
Intensity: 5/10
	HK Adductor Stretch Groin /	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
	-- --	--
Intensity: 5/10
	Elevated Quad to Hamstring Stretch Quads / Beginner	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
Intensity: 5/10

normal
superset
alternate
circuit

Workout Plan Summary

How robust is your in-season training? If you're not continuing your strength regimen, you're risking injuries and aliments that could cost you your season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Lifts
2- Active Recovery & GPP Day

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Resources

Purchase Plan

Total cost: $30.00

About STR8

STR8 Performance
NASM PES, CES

STR8 Performance provides athletic performance training geared towards building faster, stronger, and explosive athletes. We define our training system on 8 Pillars of Training: injury prevention, speed, power, explosiveness, ambition, determination, work ethic, and impact. Our training sessions as simple, challenging, and efficient with an emphasis on proper form, muscular efficiency, strength and mobility. Now you have access to a variety of those sessions and programs thru the STR8 Performance online platform. You will have access to innovative programs that can be used at the gym, at home, and with a variety of exercises you can implement into your personal routine. Let's find or create a program that's fits your training and performance goals.

In-Season Training Plan - Basketball

4 weeks/ 6 days per week/ Intermediate

Why Purchase

In-Season Training Plan - Basketball

4 weeks/ 6 days per week/ Intermediate

In-Season Training Plan - Basketball

4 weeks/ 6 days per week/ Intermediate

Why Purchase

Workout Plan Navigation

Microdose- Power Day

In-Season Training for Basketball Players

Workout Plan Summary

Pre Game Lift

In-Season Training for Basketball Players

Workout Plan Summary

Active Recovery & GPP

In-Season Training for Basketball Players

Workout Plan Summary

Microdose- Speed Day

In-Season Training for Basketball Players

Workout Plan Summary

Pre Game Lift

In-Season Training for Basketball Players

Workout Plan Summary

Active Recovery

In-Season Training for Basketball Players

Workout Plan Summary

Resources

About STR8

Resources