Strength & Conditioning
Age-specific training programs built for basketball players — from youth fundamentals to elite performance.
Youth Development — Ages 8–11
At this age, the goal is movement literacy — not muscle. Focus on fun, coordination, and building a love for training. No heavy weights. Bodyweight and play-based movement are the foundation.
Training Focus
Safety Guidelines
Weekly Schedule
Monday
Low–ModerateMovement & Agility
30–40 min
Wednesday
Low–ModerateCoordination & Balance
30–40 min
Friday
ModerateFun Circuit & Games
30–40 min
Workout Programs
Middle School Training — Ages 12–14
Introduce structured strength training with light resistance. Focus on technique over load. This is the window to build movement habits that last a career. Introduce sport-specific conditioning.
Training Focus
Safety Guidelines
Weekly Schedule
Monday
ModerateLower Body Strength
45–50 min
Tuesday
Moderate–HighSpeed & Agility
40–45 min
Thursday
ModerateUpper Body & Core
45–50 min
Friday
Moderate–HighPower & Conditioning
45–50 min
Workout Programs
High School Training — Ages 15–18
This is where real strength development begins. Introduce compound barbell movements with proper coaching. Build a base of strength, power, and conditioning that translates directly to the court.
Training Focus
Safety Guidelines
Weekly Schedule
Monday
HighLower Body Power
60–70 min
Tuesday
HighSpeed & Plyometrics
50–60 min
Thursday
HighUpper Body Strength
60–70 min
Friday
HighFull Body Power & Conditioning
60–70 min
Saturday
LowActive Recovery / Mobility
30 min
Workout Programs
College & Adult Training — Ages 18+
Elite-level programming for serious players. Periodized training cycles, maximum strength development, and sport-specific conditioning at game intensity. Train like a pro.
Training Focus
Safety Guidelines
Weekly Schedule
Monday
Very HighMax Lower Body
75–90 min
Tuesday
HighSpeed / Reactive Power
60–70 min
Wednesday
LowActive Recovery
30–40 min
Thursday
Very HighMax Upper Body
75–90 min
Friday
Very HighOlympic Lifts & Conditioning
70–80 min
Saturday
Low–ModerateSkill Work + Mobility
45 min