Basketball

Strength
Let’s Get Rolling!
Thank you for joining the Garage Strength Team! Get ready to dive into this program and chase
after your goals!

If you would like an individualized program that is built specifically for your needs as an athlete,
sign up for a custom program HERE.

Autoregulation
Autoregulation is learning how hard
your body is able to push itself. It
requires you to feel how much to
increase weights in a proper progres-
sion to ensure you are thoroughly
warmed up and able to go as heavy
as you are able without failing on any
sets (unless specified).

Percentage Based Training Watch Here

Percentage based training is an
alternative to autoregulation where the specific weights to be lifted on each set is based on
a percentage of your 1 rep max (1RM) of that lift. All percentages should be based on your
1RM prior to the beginning of the program. If you do not know your 1RM, use autoregulation
instead.

We do not often use percentage based training as we want you to learn autoregulation to
discover how your body reacts and adapts to training on your own.

Video Links Click the exercise name to be redirected to a video of the exercise

Bench Press
1a Massive press!

For a more detailed explanation of the program template,

scroll to the bottom of the program!
Basketball
Strength
Program Layout
Ramp means that you should increase
weight each set, pushing yourself to
Exercise Groups/ Supersets go heavier until the last set is the most
Complete all sets from 1a, then move weight that you can do.
to 2a.

For group 3, complete a set of 3a,

then 3b, and alternate between the Static means that every set 3 x 2, 2 x 1
exercises until all sets are completed. should be the same weight.
Typically you should pick a mid Perform 3
Finally move onto 4a and complete all range weight, such as the amount sets of 2, then
sets. you would lift on the 2nd or 3rd set perform 2 sets
of a ramping week. of 1.

Lifting Ramp Ramp Static Ramp

3 x 2, 2 x 1 3 x 2, 2 x 1 4x2 3 x 2, 2 x 1
All 1a No Feet Snatch
Keep Toes Grounded
Sets

All 5 x 2/1 5 x 2/1 4 x 2/1 5 x 2/1

2a Power Clean/Clean
Sets

7,5,3,7,5,3 7,5,3,7,5,3 7,5,3 7,5,3,7,5,3

3a Back Squat
All
Sets 6x4 6x4 3x4 6x4
3b Box Jumps

All 3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6

Sets 4a Cossack Squats
Rest: 1:00

Weight Log Varying Rep Schemes

Enter the amount Video Links
When every set in an exercise has different
of weight you Click the exercise
reps, we separate the sets with a comma.
lifted here, either title for an
In this example, the first set is 7 reps, the
for each set or the example video of
second 5 reps, the third 3 reps, and so on.
heaviest set. the exercise.

Rest Time The rest Unilateral/ Alternating Complexes In a complex

time provided should be Exercises Some exercises require a of exercises, the number
taken in between each number of reps on each side, either x of reps for each exercise is
set. For supersets, reps on one leg/arm then x reps on the separated by the slash.
perform one exercise other, or alternating between both sides. One exercise should flow
after the other, and take In this example, you will perform 6 right into the next. In this
the rest period after squats on each leg, alternating from case 2 power cleans right
each round. one leg to the other. into 1 full clean.
 Day 1 Lower Body Day

Block 1

Warm Up
Banded Good
Reverse Lunges Cossack Squats Dead Bugs
Mornings
2 x 6/6 2 x 6/6 2x8 2 x 10/10

Lifting Week 1 Week 2 Week 3 Week 4

High Hang Power 2 x 5, 2 x 4 2 x 5, 2 x 4 2 x 5, 2 x 4 2 x 5, 2 x 4
Clean
1a Hips back with a slight bend
at the knee. Big push with
your legs before shrug hard

4 x 6/6 4 x 6/6 4 x 6/6 4 x 6/6

Single Leg Squat
2a Fast push as you stand up

Single Leg Box 4 x 3/3 4 x 3/3 4 x 3/3 4 x 3/3

2b Jumps
Use box you can jump up to
and land in a high position

Rear Leg 3 x 8/8 3 x 8/8 3 x 8/8 3 x 8/8

Supported Single
3a Leg Stiff Leg Dead
Hips go backward as the bar
rides down your leg

Cossack Squats 3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6

3b Keep chest up as you push
side to side

Ab Roller Abs tight as 3 x 12 3 x 12 3 x 12 3 x 12

3c you roll, keep back flat with
zero arch

Basketball
Strength
 Day 2 Upper Body Day

Block 1

Warm Up
Underhand Band Pull
Shoulder Backburns Side Plank Rows
Aparts
2 x 15 2 x 10 2 x 8/8

Lifting Week 1 Week 2 Week 3 Week 4

4x6 4x6 4x6 4x6
Clap Push Ups
1a Big push before you clap

Curl Ups 2 x 8, 2 x 6 2 x 8, 2 x 6 2 x 8, 2 x 6 2 x 8, 2 x 6
1b Arms as long as you can
before pulling back up

Incline DB Bench 10/8/6/10 10/8/6/10 10/8/6/10 10/8/6/10

2a Pinch Shoulder blades as
you lay back with the DBs

Reclining Rows 4 x 12 4 x 12 4 x 12 4 x 12
Go under the bar further for
2b more difficulty, back up to
scale easier

3 x 8/8/8 3 x 8/8/8 3 x 8/8/8 3 x 8/8/8

Triple Trize
3a Big pump coming your way

3x8 3x8 3x8 3x8

Pause Y’s
3b Hold 2-3 seconds at the top

Basketball
Strength
 Day 3 Plyometric Day

Block 1

Warm Up
Banded Good
Reverse Lunges Cossack Squats Dead Bugs
Mornings
2 x 6/6 2 x 6/6 2x8 2 x 10/10

Lifting Week 1 Week 2 Week 3 Week 4

3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6
DB Snatch
1a Light Weight Movement to
ramp up CNS for big jumps

3 x 15 3 x 15 3 x 15 3 x 15
Rabbit Hops
2a Light movement to warm up
and build ankle stiffness

5 x 5 from 5 x 5 from 4 x 5 from 4 x 5 from

Depth Jumps Absorb 12-15 inch box 12-15 inch box 12-15 inch box 12-15 inch box
landing and jump as high as
3a you can to another box or
target like a basketball rim

Basketball
Strength
 Day 4 Lower Body Day

Block 1

Warm Up
Banded Good
Reverse Lunges Cossack Squats Dead Bugs
Mornings
2 x 6/6 2 x 6/6 2x8 2 x 10/10

Lifting Week 1 Week 2 Week 3 Week 4

3x6 3x6 3x6 3x6
Trap Bar Jumps
1a Back and abs tight before
you jump as high as you can

8/6/4/12 8/6/4/12 8/6/4/12 8/6/4/12

Goblet Squats
2a 3 Seconds down each rep

Hollow Hold 4 x 30 4 x 30 4 x 30 4 x 30
Bury low back in the ground seconds seconds seconds seconds
2b as you hold, make sure you
can still breathe during the
set

Leg Curls 4x6 4x6 4x6 4x6

Squeeze glutes into leg curl
3a machine as hard as possible
before curling

Calf Raise Pause 4 x 10 4 x 10 4 x 10 4 x 10

Top Raise high enough
3b to push through big toe as
hard as possible. Pause 3
seconds

Tibialis Curl Keep 4 x 20 4 x 20 4 x 20 4 x 20

3c knee locked as toe pulls up
as high as possible

Basketball
Strength
 Day 1 Lower Body Day

Block 2

Warm Up
Banded Good
Reverse Lunges Cossack Squats Dead Bugs
Mornings
2 x 6/6 2 x 6/6 2x8 2 x 10/10

Lifting Week 1 Week 2 Week 3 Week 4

2 Box Power Clean 5x3 5x3 5x3 5x3
Hips back with a slight bend
1a at the knee. Big push with
your legs before shrug hard

6/4/2/6 6/4/2/6 6/4/2/6 6/4/2/6

Single Leg Squat
2a Knee to pad

4 x 4/4 4 x 4/4 4 x 4/4 4 x 4/4

Gwiz Jumps
2b Explosive

Split Stance RDLs 3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6

Place no working leg a few
3a inches behind, stay hip
width. Hips go backward as
the bar rides down your leg

Overhead Cossack 3 x 5/5 3 x 5/5 3 x 5/5 3 x 5/5

3b Squats
Keep chest up as you push
side to side

Sliding Planks Push 3 x 15 3 x 15 3 x 15 3 x 15

elbows hard through the
3c floor. Hips stay up with rest
of you body

Basketball
Strength
 Day 2 Upper Body Day

Block 2

Warm Up
Underhand Band Pull
Shoulder Backburns Side Plank Rows
Aparts
2 x 15 2 x 10 2 x 8/8

Lifting Week 1 Week 2 Week 3 Week 4

Push Ups to Boxes 4x6 4x6 4x6 4x6
1a Push up as hard as you can
onto tallest boxes you can

Neutral Grip Pull 4x8 4x8 4x8 4x8

1b ups Long arms before pull,
add weight this block

DB Bench Pinch 8/6/4/8 8/6/4/8 8/6/4/8 8/6/4/8

2a Shoulder blades as you lay
back with the DBs

Feet Up Reclining 4 x 10 4 x 10 4 x 10 4 x 10
2b Row
Feet up high enough to be
parallel to the floor

Miracle Gro 3 x 6, 1 x 12 3 x 6, 1 x 12 3 x 6, 1 x 12 3 x 6, 1 x 12
Reach back hard while
3a bending your elbows. Keep
abs tight at all time

Y’s On Glute Ham 3 x 6 , 1 x 15 3 x 6 , 1 x 15 3 x 6 , 1 x 15 3 x 6 , 1 x 15

Hold 2-3 seconds at the top,
3b squeeze glutes and abs
during whole movement

Basketball
Strength
 Day 3 Plyometric Day

Block 2

Warm Up
Banded Good
Reverse Lunges Cossack Squats Dead Bugs
Mornings
2 x 6/6 2 x 6/6 2x8 2 x 10/10

Lifting Week 1 Week 2 Week 3 Week 4

Drop DB Snatch to 3 x 4/4 3 x 4/4 3 x 4/4 3 x 4/4
1a Hip Lock
Light Weight Movement to
ramp up CNS for big jumps

Barefoot Bunny 3 x 20 3 x 20 3 x 20 3 x 20
2a Hops
Light movement to warm up
and build ankle stiffness

3 x 5/5 3 x 5/5 3 x 5/5 3 x 5/5

Side Depth Drop to 18 inch Box 18 inch Box 24 inch Box 24 inch Box
Forward Box Jump for drop for drop for drop for drop
3a Set the box at about 45
degrees from the box you
drop from

Basketball
Strength
 Day 4 Lower Body Day

Block 2
Warm Up
Banded Good
Reverse Lunges Cossack Squats Dead Bugs
Mornings
2 x 6/6 2 x 6/6 2x8 2 x 10/10

Lifting Week 1 Week 2 Week 3 Week 4

DB Squat Jumps 3x8 3x8 3x8 3x8
Back and abs tight before
1a you jump as high as you
can. Repeat jump as soon
as feet hit the ground

Front Squat 2 x 6, 2 x 4 2 x 6, 2 x 4 2 x 6, 2 x 4 2 x 6, 2 x 4
Elbows up and out. Hammer
2a mobility program and
practice movement.

Banded Hollow 4 x 20 4 x 20 4 x 20 4 x 20
Body Rocks seconds seconds seconds seconds
Don’t let the band twist you.
2b Bury low back in the ground
as you hold, breathe during
the set

Glute Ham 3x8 3x8 3x8 3x8

Squeeze abs and glutes as
3a you lift your shoulders hold
DB to chest

Calf Raises w/ 3 x 12 3 x 12 3 x 12 3 x 12
Barbell Raise high
3b enough to push through big
toe as hard as possible. Big
weight for big calf gains

Tibialis Curl Doing 3 x 25 3 x 25 3 x 25 3 x 25

these ALL program for knee
3c health. Keep knee locked
as toe pulls up as high as
possible
Basketball
Strength
 Day 1 Lower Body Day

Block 3
Warm Up
Banded Good
Reverse Lunges Cossack Squats Dead Bugs
Mornings
2 x 6/6 2 x 6/6 2x8 2 x 10/10

Lifting Week 1 Week 2 Week 3 Week 4

2 Box Power Clean 2 x 2, 5 x 1 2 x 2, 5 x 1 2 x 2, 5 x 1 2 x 2, 5 x 1
Hips back with a slight bend
1a at the knee. Big push with
your legs before shrug hard

5/3/1/5 5/3/1/5 5/3/1/5 5/3/1/5

Single Leg Squat
2a Fast push as you stand up

Single Leg Mini 4 x 3+1/3+1 4 x 3+1/3+1 4 x 3+1/3+1 4 x 3+1/3+1

Hurdles to Box
2b Three Hurdles to biggest
box you can land on hips
above knee

RDLs 3x8 3x8 3x8 3x8

3a Hips back first, let the bar
ride down your leg

Side T Bar Sliding 3x4/4 3x4/4 3x4/4 3x4/4

3b Cossacks
Keep chest up as you push
side to side

Sliding Knees to 3 x 15 3 x 15 3 x 15 3 x 15
Chest Push Hands hard
3c through the floor. Push feet
hard through sliders or towel
on floor, platform or turf

Basketball
Strength
 Day 2 Upper Body Day

Block 3

Warm Up
Underhand Band Pull
Shoulder Backburns Side Plank Rows
Aparts
2 x 15 2 x 10 2 x 8/8

Lifting Week 1 Week 2 Week 3 Week 4

Band Assisted 3x5 3x5 3x5 3x5
Explosive Push Ups
1a Push as hard as you can, be
ready to absorb the catch
before reacting back up

High Ring Pull Ups 3x7 3x7 3x7 3x7

1b Twist rings neutral as you
pull up

One Arm DB Bench 2 x 6/6, 2 x 4/4 2 x 6/6, 2 x 4/4 2 x 6/6, 2 x 4/4 2 x 6/6, 2 x 4/4
Pinch Shoulder blades as
2a you lay back with the DBs.
Keep abs tight so the weight
doesn’t twist you.

Chest Supported 4x8 4x8 4x8 4x8

2b Row
Feet up high enough to be
parallel to the floor

Telle Extensions 3 x 5, 1 x 8 3 x 5, 1 x 8 3 x 5, 1 x 8 3 x 5, 1 x 8
Perform on a decline bench.
3a Reach back hard while
bending your elbows. Keep
abs tight at all time

Y’s/T’s/W’s 3 x 7/7/7 3 x 7/7/7 3 x 7/7/7 3 x 7/7/7

3b Hold each letter 2 seconds
per rep

Basketball
Strength
 Day 3 Plyometric Day

Block 3

Warm Up
Banded Good
Reverse Lunges Cossack Squats Dead Bugs
Mornings
2 x 6/6 2 x 6/6 2x8 2 x 10/10

Lifting Week 1 Week 2 Week 3 Week 4

Side DB drop 3 x 4/4 3 x 4/4 3 x 4/4 3 x 4/4
1a snatch to hip lock
Light Weight Movement to
ramp up CNS for big jumps

Banded Pogo 3x8 3x8 3x8 3x8

2a Jumps
Light movement to warm up
and build ankle stiffness

Knees to CMJ 12 x 1 12 x 1 12 x 1 12 x 1

3a Vertical Jump
Big swing with your arms as
you jump

Basketball
Strength
 Day 4 Lower Body Day

Block 3
Warm Up
Banded Good
Reverse Lunges Cossack Squats Dead Bugs
Mornings
2 x 6/6 2 x 6/6 2x8 2 x 10/10

Lifting Week 1 Week 2 Week 3 Week 4

Empty Bar Squat
3x5 3x5 3x5 3x5
Jumps
Back and abs tight before
1a you jump as high as you
can. Repeat jump as soon
as feet hit the ground

Back Squat 5/4/3/2/1 5/4/3/2/1 5/4/3/2/1 5/4/3/2/1

Abs and low back tight as
2a you break at the knees and
hips simultaneously

Step In Box Jumps 5x3 5x3 5x3 5x3

2b First step to potentiate a
bigger jump

Single Leg Glute 3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6

Ham
3a Squeeze abs and glutes as
you lift your shoulders hold
DB to chest
Single Leg
Explosive Calf 3 x 10/10 3 x 10/10 3 x 10/10 3 x 10/10

3b Raise Raise high enough

to push through big toe as
hard as possible, as fast as
possible

Tibialis Curl Doing 3 x 30 3 x 30 3 x 30 3 x 30

these ALL program for knee
3c health. Keep knee locked
as toe pulls up as high as
possible
Basketball
Strength
Terms and Abbreviations
“Clean” and “Snatch”: If the exercise states only clean or snatch, it is indicating doing the full lift,
pulling from the ground and catching at full depth. Any variation from the standard Olympic lift will be
indicated. For example the exercise will be named “Power Clean” if the bar should be caught tall, or
“Hang Clean” if the bar is to start at the knees.

Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the
most weight that you can do.

Static: Every set should be the same weight. Typically you should pick a mid range weight, such as
the amount you would lift on the 2nd or 3rd set of a ramping week.

Unbroken: Do not pause at the top or the bottom of the rep, make continuous.

OTM: On The Minute. Set a timer and start each set at the start of every minute.

NB: No brush. The bar may not make contact at the hips for cleans and snatches.

NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the
ground.

BN: Behind the Neck. The bar is set behind the neck rather than a front rack.

NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other.

ECC: Eccentric. Lower the weight slowly.

HAF/HAM: Heavy as F**k, as heavy as possible

SL: Single Leg.

DB: Dumbbell.

KB: Kettlebell.

Alt: Alternating.

Basketball
Strength
Learn Proper Lifting Technique
In only 2 minutes each video!
Snatch Full Clean

Watch Here Watch Here

Split Jerk Back Squat

Watch Here Watch Here

Bench Press

Watch Here
Basketball
Strength