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weightroom workouts for experienced
(2+ years experience)

Post-Season Workout (4 weeks)

Off-Season Workout (14 weeks)

Pre-Season Workout (6 weeks)

In-Season (4-5 Months)

Post-Season Workout (4 weeks)

The Post-Season workout is used as a recovery period from a demanding season and then a general physical preparation (GPP) to increase the work capacity for their upcoming Off-Season program.

* Click into the playlist description in order to see the exercises, reps and sets prescribed for each workout.

View the Workout Program

Weeks 1-2, active recovery

Day 1 of 2 (Weeks 1-2)

Day 2 of 2 (Weeks 1-2)

Weeks 3-4, general physical preparedness

Day 1 of 2 (Weeks 3-4)

Day 2 of 2 (Weeks 3-4)

Off-Season Workout (14 weeks)

This weight room workout includes a 14-week program for players that have at least 2+ years of experience in the weight room. We continue with our GPP

* Click into the playlist description in order to see the exercises, reps and sets prescribed for each workout.

Weeks 1-2, general physical preparedness

Day 1 of 3 (Weeks 1-2)

Day 2 of 3 (Weeks 1-2)

Day 3 of 3 (Weeks 1-2)

Weeks 3-10, strength

Day 1 of 4 (Weeks 3-10)

Day 2 of 4 (Weeks 3-10)

Day 3 of 4 (Weeks 3-10)

Day 4 of 4 (Weeks 3-10)

Weeks 11-14, power

Day 1 of 4 (Weeks 11-14)

Day 2 of 4 (Weeks 11-14)

Day 3 of 4 (Weeks 11-14)

Day 4 of 4 (Weeks 11-14)

Pre-Season Workout (6 weeks)

The Pre-Season workout starts focusing on lowering the weight loads and increasing the movement of the bar speed. We start working on weight loads of 30-55% of the 1RM.

* Click into the playlist description in order to see the exercises, reps and sets prescribed for each workout.

Weeks 1-6, Reactive Strength & Velocity

Day 1 of 4 (Weeks 1-6)

Day 2 of 4 (Weeks 1-6)

Day 3 of 4 (Weeks 1-6)

Day 4 of 4 (Weeks 1-6)

In-Season (4-5 Months)

You want to get into the weight room 1-2 times per week if you are in high school and 2 times per week if you are in college. This mesocycle is used in order to maintain the strength and power that was built in all of the cycle reaching up to this point. The topic is debated whether younger high school players should spend time in the weight room or if they should fine-tune their basketball skills when they are in-season.