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Performance Center Fueled By: Basketball Off-Season Level II Strength

The document outlines a 4-week basketball off-season strength training program. It provides warm-up and workout exercises for Mondays, Wednesdays, and Fridays, including burpees, jump squats, and box jumps. It lists the number of sets and reps for each exercise over the 4 weeks, with the intensity and volume gradually increasing. Rest periods between sets are also specified.

Uploaded by

Josh Tate
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
768 views12 pages

Performance Center Fueled By: Basketball Off-Season Level II Strength

The document outlines a 4-week basketball off-season strength training program. It provides warm-up and workout exercises for Mondays, Wednesdays, and Fridays, including burpees, jump squats, and box jumps. It lists the number of sets and reps for each exercise over the 4 weeks, with the intensity and volume gradually increasing. Rest periods between sets are also specified.

Uploaded by

Josh Tate
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 12

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Burpees Jump Squat Explosive Overhead MB Throw Hang Clean Med Ball Push-Up Explosive MB Bench Front Squat DB Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shufe Caricoca Ankle Band Shufe Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single Arm DB Snatch DB Side Lunge Physioball Hamstring Curl DB Incline DB Front Lat and Rear Delt Raise Towel Pullup Explosive MB Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Buttery Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Basketball Off-Season Level II Strength WEEK 1


Rest (min) Friday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench MB Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 10 8 8 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 10 8 8 8 12 10 15 10 5 10 8 8 8 10 15 10 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 6 8 8 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 5 8 8 8 12 10 15 10 5 8 8 8 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 10 8 8 8 10 8 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 10 8 8 8 10 8 15 10 5 10 8 8 8 10 8 15 10 5 1 1 1 1 1 1 1 1 1 1 1 1

10 15 10

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Burpees Jump Squat Explosive Overhead MB Throw Hang Clean Med Ball Push-Up Explosive MB Bench Front Squat DB Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shufe Caricoca Ankle Band Shufe Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single Arm DB Snatch DB Side Lunge Physioball Hamstring Curl DB Incline DB Front Lat and Rear Delt Raise Towel Pullup Explosive MB Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Buttery Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Basketball Off-Season Level II Strength WEEK 2


Rest (min) Friday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench MB Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 6 6 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 8 6 6 8 12 10 15 10 6 4 8 6 6 8 10 15 10 4 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 5 6 6 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 6 4 6 6 8 12 10 15 10 6 6 4 6 6 8 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 6 6 8 10 8 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 8 6 6 8 10 8 15 10 6 4 8 6 6 8 10 8 15 10 4 1 1 1 1 1 1 1 1 1 1 1 1

10 15 10

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Burpees Jump Squat Explosive Overhead MB Throw Hang Clean Med Ball Push-Up Explosive MB Bench Front Squat DB Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shufe Caricoca Ankle Band Shufe Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single Arm DB Snatch DB Side Lunge Physioball Hamstring Curl DB Incline DB Front Lat and Rear Delt Raise Towel Pullup Explosive MB Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Buttery Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Basketball Off-Season Level II Strength WEEK 3


Rest (min) Friday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench MB Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 5 5 8 12 10 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 5 5 8 12 10 18 10 6 4 6 5 5 8 10 18 10 3 6 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 5 5 5 8 12 10 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 6 4 5 5 8 12 10 18 10 6 6 4 5 5 8 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 5 5 8 10 8 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 5 5 8 10 8 18 10 6 4 6 5 5 8 10 8 18 10 3 6 5 1 1 1 1 1 1 1 1 1 1 1 1

3 5

10 18 10

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Burpees Jump Squat Explosive Overhead MB Throw Hang Clean Med Ball Push-Up Explosive MB Bench Front Squat DB Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shufe Caricoca Ankle Band Shufe Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single Arm DB Snatch DB Side Lunge Physioball Hamstring Curl DB Incline DB Front Lat and Rear Delt Raise Towel Pullup Explosive MB Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Buttery Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Basketball Off-Season Level II Strength WEEK 4


Rest (min) Friday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench MB Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 4 8 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 5 5 4 8 12 8 18 12 6 6 6 3 5 5 4 8 8 18 12 3 5 4 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 5 5 4 8 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 4 5 4 8 12 8 18 12 6 6 6 6 3 5 4 8 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 4 8 10 6 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 5 5 4 8 10 6 18 12 6 6 6 3 5 5 4 8 10 6 18 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

3 4

3 5 4

8 18 12

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Burpees Jump Squat Explosive Overhead MB Throw Hang Clean Med Ball Push-Up Explosive MB Bench Front Squat DB Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shufe Caricoca Ankle Band Shufe Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single Arm DB Snatch DB Side Lunge Physioball Hamstring Curl DB Incline DB Front Lat and Rear Delt Raise Towel Pullup Explosive MB Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Buttery Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Basketball Off-Season Level II Strength WEEK 5


Rest (min) Friday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench MB Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 5 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 4 8 12 8 20 12 6 6 6 3 4 4 3 8 8 20 12 3 4 3 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 5 4 5 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 4 4 4 8 12 8 20 12 6 6 6 6 3 4 3 8 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 5 8 10 6 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 4 8 10 6 20 12 6 6 6 3 4 4 3 8 10 6 20 12 1 1 1 1 1 1 1 1 1 1 1 1

3 3

3 4 3

8 20 12

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Burpees Jump Squat Explosive Overhead MB Throw Hang Clean Med Ball Push-Up Explosive MB Bench Front Squat DB Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shufe Caricoca Ankle Band Shufe Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single Arm DB Snatch DB Side Lunge Physioball Hamstring Curl DB Incline DB Front Lat and Rear Delt Raise Towel Pullup Explosive MB Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Buttery Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Basketball Off-Season Level II Strength WEEK 6


Rest (min) Friday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench MB Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 3 4 4 3 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 2 4 3 3 8 12 8 20 12 5 5 4 2 4 2 3 8 8 20 12 3 5 4 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 6 3 4 3 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 5 2 3 3 8 12 8 20 12 5 5 4 4 2 2 3 8 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 3 4 4 3 8 10 6 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 2 4 3 3 8 10 6 20 12 5 5 4 2 4 2 3 8 10 6 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

3 4

3 5 4

8 20 12

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Burpees Jump Squat Explosive Overhead MB Throw Hang Clean Physioball Dumbbell Bench Explosive MB Bench Front Squat Sgle Leg, Sgle Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shufe Caricoca Ankle Band Shufe Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single Arm DB Snatch Barbell Side Lunge Physioball Hamstring Curl DB Incline Physioball Shoulder Y,L,T, W Towel Pullup Explosive MB Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Buttery Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Basketball Off-Season Level II Strength WEEK 7


Rest (min) Friday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step Up Incline Bench MB Push-Up Medball Throw and Sprint Weighted Dips Back Hypers Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 8 6 6 8 10 10 18 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 6 6 8 10 10 18 15 5 8 6 6 8 10 10 18 15 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 6 8 8 8 15 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 5 8 8 8 15 10 15 10 6 5 8 8 8 10 15 10 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 8 8 8 10 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 8 8 10 12 8 18 12 5 8 8 8 10 12 8 18 12 5 1 1 1 1 1 1 1 1 1 1 1 1

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Burpees Jump Squat Explosive Overhead MB Throw Hang Clean Physioball Dumbbell Bench Explosive MB Bench Front Squat Sgle Leg, Sgle Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shufe Caricoca Ankle Band Shufe Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single Arm DB Snatch Barbell Side Lunge Physioball Hamstring Curl DB Incline Physioball Shoulder Y,L,T, W Towel Pullup Explosive MB Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Buttery Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Basketball Off-Season Level II Strength WEEK 8


Rest (min) Friday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step Up Incline Bench MB Push-Up Medball Throw and Sprint Weighted Dips Back Hypers Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 5 5 8 10 10 18 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 5 5 8 10 10 18 15 6 4 6 5 5 8 10 10 18 15 4 6 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 5 6 6 8 15 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 6 4 6 6 8 15 10 15 10 6 6 4 6 6 8 10 15 10 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 6 6 10 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 6 6 10 12 8 18 12 6 4 6 6 6 10 12 8 18 12 4 6 6 1 1 1 1 1 1 1 1 1 1 1 1

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Burpees Jump Squat Explosive Overhead MB Throw Hang Clean Physioball Dumbbell Bench Explosive MB Bench Front Squat Sgle Leg, Sgle Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shufe Caricoca Ankle Band Shufe Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single Arm DB Snatch Barbell Side Lunge Physioball Hamstring Curl DB Incline Physioball Shoulder Y,L,T, W Towel Pullup Explosive MB Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Buttery Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Basketball Off-Season Level II Strength WEEK 9


Rest (min) Friday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step Up Incline Bench MB Push-Up Medball Throw and Sprint Weighted Dips Back Hypers Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 5 4 4 8 12 10 20 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 3 5 4 4 8 12 10 20 20 6 3 5 4 4 8 12 10 20 20 3 5 4 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 5 5 5 8 15 10 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 5 4 5 5 8 15 10 18 10 6 5 4 5 5 8 10 18 10 5 3 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 5 5 5 10 12 8 20 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 5 5 5 10 12 8 20 15 6 4 5 5 5 10 12 8 20 15 3 5 5 1 1 1 1 1 1 1 1 1 1 1 1

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Burpees Jump Squat Explosive Overhead MB Throw Hang Clean Physioball Dumbbell Bench Explosive MB Bench Front Squat Sgle Leg, Sgle Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shufe Caricoca Ankle Band Shufe Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single Arm DB Snatch Barbell Side Lunge Physioball Hamstring Curl DB Incline Physioball Shoulder Y,L,T, W Towel Pullup Explosive MB Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Buttery Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Basketball Off-Season Level II Strength WEEK 10


Rest (min) Friday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step Up Incline Bench MB Push-Up Medball Throw and Sprint Weighted Dips Back Hypers Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 4 8 12 8 25 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 4 8 12 8 25 20 6 6 6 3 4 4 3 8 12 8 25 20 2 4 3 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 4 8 15 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 5 4 8 15 8 18 12 6 6 6 5 3 5 4 8 8 18 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 5 12 15 6 20 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 5 5 4 12 15 6 20 15 6 6 6 3 5 5 4 12 15 6 20 15 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

3 4

3 5 3

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Burpees Jump Squat Explosive Overhead MB Throw Hang Clean Physioball Dumbbell Bench Explosive MB Bench Front Squat Sgle Leg, Sgle Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shufe Caricoca Ankle Band Shufe Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single Arm DB Snatch Barbell Side Lunge Physioball Hamstring Curl DB Incline Physioball Shoulder Y,L,T, W Towel Pullup Explosive MB Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Buttery Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Basketball Off-Season Level II Strength WEEK 11


Rest (min) Friday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step Up Incline Bench MB Push-Up Medball Throw and Sprint Weighted Dips Back Hypers Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 3 3 4 8 12 8 25 25 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 3 3 3 3 8 12 8 25 25 6 6 6 3 3 3 3 8 12 8 25 25 2 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 4 5 8 15 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 4 8 15 8 20 12 6 6 6 5 3 4 3 8 8 20 12 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 4 12 15 6 22 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 3 12 15 6 22 15 6 6 6 3 4 4 2 12 15 6 22 15 1 1 1 1 1 1 1 1 1 1 1 1

4 3 3

3 4 2

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Burpees Jump Squat Explosive Overhead MB Throw Hang Clean Physioball Dumbbell Bench Explosive MB Bench Front Squat Sgle Leg, Sgle Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shufe Caricoca Ankle Band Shufe Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single Arm DB Snatch Barbell Side Lunge Physioball Hamstring Curl DB Incline Physioball Shoulder Y,L,T, W Towel Pullup Explosive MB Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Buttery Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Basketball Off-Season Level II Strength WEEK 12


Rest (min) Friday Exercise Warm-Up: High Knee Walks High Knee Jog Walking Lunge Lateral Walking Lunge Shufe Lateral A Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step Up Incline Bench MB Push-Up Medball Throw and Sprint Weighted Dips Back Hypers Overhead MB Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Adbuctor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 4 6 4 3 8 15 8 30 25 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 3 4 3 2 8 15 8 30 25 5 5 4 2 3 2 2 8 15 8 30 25 1 2 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 5 3 4 3 8 15 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 4 2 3 3 8 15 8 20 12 5 5 4 3 2 2 3 8 8 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 3 3 4 3 12 15 6 25 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 2 3 3 2 12 15 6 25 20 5 5 4 2 3 2 1 12 15 6 25 20 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

3 5 3

STACKPERFORMANCECENTER.COM

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