Basketball Coaching


12-Week Off-Season Basketball Strength Training Program


This 12-week off-season basketball training program has the proper amount of sets and reps for each primary and supplemental lift. All workouts are in order of priority. Primary lifts are completed before any supplemental lifts, and supplemental lifts #1 are completed before supplemental lifts #2. If for any reason you do not have enough time to complete all the lifts, follow the order of priority.


The first two weeks of the program constitute a preparation phase that will get you ready for more intense lifting.


Each day has a different intensity level: Monday, moderate intensity; Wednesday, low intensity; and Friday, high intensity. You will decide your own intensity level by your perceived level of difficulty. Rate the difficulty of each exercise on a scale of one to 10. Use the last two or three reps of each set to decide the number rating of each exercise.


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