Off-Season Strength
Basketball Intermediate
12 weeks · 3x / week
10% complete
12
Weeks
36
Sessions
3
Athletes Assigned
Weeks
Day 1
- Back Squat — 3 × 6
- Box Jump — 4 × 8
- Depth Jump — 3 × 6
- Bulgarian Split Squat — 4 × 8
Day 2
- Box Jump — 3 × 6
- Depth Jump — 4 × 8
- Bulgarian Split Squat — 3 × 6
- Broad Jump — 4 × 8
Day 3
- Depth Jump — 3 × 6
- Bulgarian Split Squat — 4 × 8
- Broad Jump — 3 × 6
- Trap Bar Deadlift — 4 × 8
Day 1
- Bulgarian Split Squat — 4 × 7
- Broad Jump — 3 × 9
- Trap Bar Deadlift — 4 × 7
- Lateral Bound — 3 × 9
Day 2
- Broad Jump — 4 × 7
- Trap Bar Deadlift — 3 × 9
- Lateral Bound — 4 × 7
- Ankle Hops — 3 × 9
Day 3
- Trap Bar Deadlift — 4 × 7
- Lateral Bound — 3 × 9
- Ankle Hops — 4 × 7
- Back Squat — 3 × 9
Day 1
- Lateral Bound — 3 × 8
- Ankle Hops — 4 × 10
- Back Squat — 3 × 8
- Box Jump — 4 × 10
Day 2
- Ankle Hops — 3 × 8
- Back Squat — 4 × 10
- Box Jump — 3 × 8
- Depth Jump — 4 × 10
Day 3
- Back Squat — 3 × 8
- Box Jump — 4 × 10
- Depth Jump — 3 × 8
- Bulgarian Split Squat — 4 × 10
Day 1
- Box Jump — 4 × 9
- Depth Jump — 3 × 11
- Bulgarian Split Squat — 4 × 9
- Broad Jump — 3 × 11
Day 2
- Depth Jump — 4 × 9
- Bulgarian Split Squat — 3 × 11
- Broad Jump — 4 × 9
- Trap Bar Deadlift — 3 × 11
Day 3
- Bulgarian Split Squat — 4 × 9
- Broad Jump — 3 × 11
- Trap Bar Deadlift — 4 × 9
- Lateral Bound — 3 × 11