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 progression 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
1a
Click the exercise name to be redirected to a video of the exercise
Bench Press
Massive press!
For a more detailed explanation of the program template,
scroll to the bottom of the program!
Basketball
Strength
Program Layout
Exercise Groups/ Supersets
Complete all sets from 1a, then move
to 2a.
For group 3, complete a set of 3a,
then 3b, and alternate between the
exercises until all sets are completed.
Finally move onto 4a and complete all
sets.
Ramp means that you should increase
weight each set, pushing yourself to
go heavier until the last set is the most
weight that you can do.
Static means that 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.
Lifting
All
Sets
Feet Snatch
1a No
Keep Toes Grounded
All
Sets
2a Power Clean/Clean
All
Sets
All
Sets
3a Back Squat
3b Box Jumps
4a Cossack Squats
Rest: 1:00
Weight Log
Enter the amount
of weight you
lifted here, either
for each set or the
heaviest set.
Rest Time The rest
time provided should be
taken in between each
set. For supersets,
perform one exercise
after the other, and take
the rest period after
each round.
Video Links
Click the exercise
title for an
example video of
the exercise.
3 x 2, 2 x 1
Perform 3
sets of 2, then
perform 2 sets
of 1.
Ramp
Ramp
Static
Ramp
3 x 2, 2 x 1
3 x 2, 2 x 1
4x2
3 x 2, 2 x 1
5 x 2/1
5 x 2/1
4 x 2/1
5 x 2/1
7,5,3,7,5,3
7,5,3,7,5,3
7,5,3
7,5,3,7,5,3
6x4
6x4
3x4
6x4
3 x 6/6
3 x 6/6
3 x 6/6
3 x 6/6
Varying Rep Schemes
When every set in an exercise has different
reps, we separate the sets with a comma.
In this example, the first set is 7 reps, the
second 5 reps, the third 3 reps, and so on.
Unilateral/ Alternating
Exercises Some exercises require a
number of reps on each side, either x
reps on one leg/arm then x reps on the
other, or alternating between both sides.
In this example, you will perform 6
squats on each leg, alternating from
one leg to the other.
Complexes In a complex
of exercises, the number
of reps for each exercise is
separated by the slash.
One exercise should flow
right into the next. In this
case 2 power cleans right
into 1 full clean.
Day 1
Lower Body Day
Block 1
Warm Up
Reverse Lunges
Cossack Squats
Banded Good
Mornings
Dead Bugs
2 x 6/6
2 x 6/6
2x8
2 x 10/10
Lifting
1a
2a
2b
3a
3b
3c
Week 1
Week 2
Week 3
Week 4
2 x 5, 2 x 4
2 x 5, 2 x 4
2 x 5, 2 x 4
2 x 5, 2 x 4
4 x 6/6
4 x 6/6
4 x 6/6
4 x 6/6
4 x 3/3
4 x 3/3
4 x 3/3
4 x 3/3
3 x 8/8
3 x 8/8
3 x 8/8
3 x 8/8
Cossack Squats
3 x 6/6
3 x 6/6
3 x 6/6
3 x 6/6
Ab Roller Abs tight as
3 x 12
3 x 12
3 x 12
3 x 12
High Hang Power
Clean
Hips back with a slight bend
at the knee. Big push with
your legs before shrug hard
Single Leg Squat
Fast push as you stand up
Single Leg Box
Jumps
Use box you can jump up to
and land in a high position
Rear Leg
Supported Single
Leg Stiff Leg Dead
Hips go backward as the bar
rides down your leg
Keep chest up as you push
side to side
you roll, keep back flat with
zero arch
Basketball
Strength
Day 2
Upper Body Day
Block 1
Warm Up
Underhand Band Pull
Aparts
Shoulder Backburns
Side Plank Rows
2 x 15
2 x 10
2 x 8/8
Lifting
1a
1b
2a
2b
Week 1
Week 2
4x6
4x6
4x6
4x6
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
Incline DB Bench
10/8/6/10
10/8/6/10
10/8/6/10
10/8/6/10
4 x 12
4 x 12
4 x 12
4 x 12
3 x 8/8/8
3 x 8/8/8
3 x 8/8/8
3 x 8/8/8
3x8
3x8
3x8
3x8
Clap Push Ups
Week 3
Week 4
Big push before you clap
Arms as long as you can
before pulling back up
Pinch Shoulder blades as
you lay back with the DBs
Reclining Rows
Go under the bar further for
more difficulty, back up to
scale easier
3a
Triple Trize
3b
Pause Y’s
Big pump coming your way
Hold 2-3 seconds at the top
Basketball
Strength
Day 3
Plyometric Day
Block 1
Warm Up
Reverse Lunges
Cossack Squats
Banded Good
Mornings
Dead Bugs
2 x 6/6
2 x 6/6
2x8
2 x 10/10
Lifting
1a
2a
DB Snatch
Week 2
Week 3
Week 4
3 x 6/6
3 x 6/6
3 x 6/6
3 x 6/6
3 x 15
3 x 15
3 x 15
3 x 15
Light Weight Movement to
ramp up CNS for big jumps
Rabbit Hops
Light movement to warm up
and build ankle stiffness
Depth Jumps Absorb
3a
Week 1
landing and jump as high as
you can to another box or
target like a basketball rim
5 x 5 from
5 x 5 from
4 x 5 from
4 x 5 from
12-15 inch box 12-15 inch box 12-15 inch box 12-15 inch box
Basketball
Strength
Day 4
Lower Body Day
Block 1
Warm Up
Reverse Lunges
Cossack Squats
Banded Good
Mornings
Dead Bugs
2 x 6/6
2 x 6/6
2x8
2 x 10/10
Lifting
1a
2a
Week 1
Week 2
3x6
3x6
3x6
3x6
8/6/4/12
8/6/4/12
8/6/4/12
8/6/4/12
4 x 30
seconds
4 x 30
seconds
4 x 30
seconds
4 x 30
seconds
Leg Curls
4x6
4x6
4x6
4x6
Calf Raise Pause
Top Raise high enough
4 x 10
4 x 10
4 x 10
4 x 10
Tibialis Curl Keep
4 x 20
4 x 20
4 x 20
4 x 20
Trap Bar Jumps
3a
3b
3c
Week 4
Back and abs tight before
you jump as high as you can
Goblet Squats
3 Seconds down each rep
Hollow Hold
2b
Week 3
Bury low back in the ground
as you hold, make sure you
can still breathe during the
set
Squeeze glutes into leg curl
machine as hard as possible
before curling
to push through big toe as
hard as possible. Pause 3
seconds
knee locked as toe pulls up
as high as possible
Basketball
Strength
Day 1
Lower Body Day
Block 2
Warm Up
Reverse Lunges
Cossack Squats
Banded Good
Mornings
Dead Bugs
2 x 6/6
2 x 6/6
2x8
2 x 10/10
Lifting
1a
Week 1
Week 2
5x3
5x3
5x3
5x3
6/4/2/6
6/4/2/6
6/4/2/6
6/4/2/6
4 x 4/4
4 x 4/4
4 x 4/4
4 x 4/4
Split Stance RDLs
3 x 6/6
3 x 6/6
3 x 6/6
3 x 6/6
Overhead Cossack
Squats
3 x 5/5
3 x 5/5
3 x 5/5
3 x 5/5
Sliding Planks Push
3 x 15
3 x 15
3 x 15
3 x 15
2 Box Power Clean
Hips back with a slight bend
at the knee. Big push with
your legs before shrug hard
2a
Single Leg Squat
2b
Gwiz Jumps
3a
3b
3c
Week 3
Week 4
Knee to pad
Explosive
Place no working leg a few
inches behind, stay hip
width. Hips go backward as
the bar rides down your leg
Keep chest up as you push
side to side
elbows hard through the
floor. Hips stay up with rest
of you body
Basketball
Strength
Day 2
Upper Body Day
Block 2
Warm Up
Underhand Band Pull
Aparts
Shoulder Backburns
Side Plank Rows
2 x 15
2 x 10
2 x 8/8
Lifting
1a
1b
2a
2b
3a
3b
Week 1
Week 2
Week 3
Week 4
Push Ups to Boxes
4x6
4x6
4x6
4x6
Neutral Grip Pull
ups Long arms before pull,
4x8
4x8
4x8
4x8
8/6/4/8
8/6/4/8
8/6/4/8
8/6/4/8
4 x 10
4 x 10
4 x 10
4 x 10
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
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
Push up as hard as you can
onto tallest boxes you can
add weight this block
DB Bench Pinch
Shoulder blades as you lay
back with the DBs
Feet Up Reclining
Row
Feet up high enough to be
parallel to the floor
Reach back hard while
bending your elbows. Keep
abs tight at all time
Hold 2-3 seconds at the top,
squeeze glutes and abs
during whole movement
Basketball
Strength
Day 3
Plyometric Day
Block 2
Warm Up
Reverse Lunges
Cossack Squats
Banded Good
Mornings
Dead Bugs
2 x 6/6
2 x 6/6
2x8
2 x 10/10
Lifting
1a
2a
3a
Week 1
Week 2
Week 3
Week 4
Drop DB Snatch to
Hip Lock
3 x 4/4
3 x 4/4
3 x 4/4
3 x 4/4
Barefoot Bunny
Hops
3 x 20
3 x 20
3 x 20
3 x 20
3 x 5/5
18 inch Box
for drop
3 x 5/5
18 inch Box
for drop
3 x 5/5
24 inch Box
for drop
3 x 5/5
24 inch Box
for drop
Light Weight Movement to
ramp up CNS for big jumps
Light movement to warm up
and build ankle stiffness
Side Depth Drop to
Forward Box Jump
Set the box at about 45
degrees from the box you
drop from
Basketball
Strength
Day 4
Lower Body Day
Block 2
Warm Up
Reverse Lunges
Cossack Squats
Banded Good
Mornings
Dead Bugs
2 x 6/6
2 x 6/6
2x8
2 x 10/10
Lifting
Week 1
Week 2
3x8
3x8
3x8
3x8
2 x 6, 2 x 4
2 x 6, 2 x 4
2 x 6, 2 x 4
2 x 6, 2 x 4
4 x 20
seconds
4 x 20
seconds
4 x 20
seconds
4 x 20
seconds
Glute Ham
3x8
3x8
3x8
3x8
Calf Raises w/
Barbell Raise high
3 x 12
3 x 12
3 x 12
3 x 12
Tibialis Curl Doing
these ALL program for knee
health. Keep knee locked
as toe pulls up as high as
possible
3 x 25
3 x 25
3 x 25
3 x 25
DB Squat Jumps
1a
2a
2b
3a
3b
3c
Back and abs tight before
you jump as high as you
can. Repeat jump as soon
as feet hit the ground
Front Squat
Elbows up and out. Hammer
mobility program and
practice movement.
Banded Hollow
Body Rocks
Don’t let the band twist you.
Bury low back in the ground
as you hold, breathe during
the set
Squeeze abs and glutes as
you lift your shoulders hold
DB to chest
Week 3
Week 4
enough to push through big
toe as hard as possible. Big
weight for big calf gains
Basketball
Strength
Day 1
Lower Body Day
Block 3
Warm Up
Reverse Lunges
Cossack Squats
Banded Good
Mornings
Dead Bugs
2 x 6/6
2 x 6/6
2x8
2 x 10/10
Lifting
1a
2a
2b
3a
3b
3c
Week 1
Week 2
Week 3
Week 4
2 x 2, 5 x 1
2 x 2, 5 x 1
2 x 2, 5 x 1
2 x 2, 5 x 1
5/3/1/5
5/3/1/5
5/3/1/5
5/3/1/5
4 x 3+1/3+1
4 x 3+1/3+1
4 x 3+1/3+1
4 x 3+1/3+1
3x8
3x8
3x8
3x8
Side T Bar Sliding
Cossacks
3x4/4
3x4/4
3x4/4
3x4/4
Sliding Knees to
Chest Push Hands hard
3 x 15
3 x 15
3 x 15
3 x 15
2 Box Power Clean
Hips back with a slight bend
at the knee. Big push with
your legs before shrug hard
Single Leg Squat
Fast push as you stand up
Single Leg Mini
Hurdles to Box
Three Hurdles to biggest
box you can land on hips
above knee
RDLs
Hips back first, let the bar
ride down your leg
Keep chest up as you push
side to side
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
Aparts
Shoulder Backburns
Side Plank Rows
2 x 15
2 x 10
2 x 8/8
Lifting
1a
1b
Week 1
Week 2
Band Assisted
Explosive Push Ups
3x5
3x5
3x5
3x5
2b
High Ring Pull Ups
3x7
3x7
3x7
3x7
Twist rings neutral as you
pull up
Pinch Shoulder blades as
you lay back with the DBs.
Keep abs tight so the weight
doesn’t twist you.
Chest Supported
Row
3b
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
4x8
4x8
4x8
4x8
3 x 5, 1 x 8
3 x 5, 1 x 8
3 x 5, 1 x 8
3 x 5, 1 x 8
3 x 7/7/7
3 x 7/7/7
3 x 7/7/7
3 x 7/7/7
Feet up high enough to be
parallel to the floor
Telle Extensions
3a
Week 4
Push as hard as you can, be
ready to absorb the catch
before reacting back up
One Arm DB Bench
2a
Week 3
Perform on a decline bench.
Reach back hard while
bending your elbows. Keep
abs tight at all time
Y’s/T’s/W’s
Hold each letter 2 seconds
per rep
Basketball
Strength
Day 3
Plyometric Day
Block 3
Warm Up
Reverse Lunges
Cossack Squats
Banded Good
Mornings
Dead Bugs
2 x 6/6
2 x 6/6
2x8
2 x 10/10
Lifting
1a
2a
3a
Week 1
Week 2
3 x 4/4
3 x 4/4
3 x 4/4
3 x 4/4
Banded Pogo
Jumps
3x8
3x8
3x8
3x8
Knees to CMJ
Vertical Jump
12 x 1
12 x 1
12 x 1
12 x 1
Side DB drop
snatch to hip lock
Week 3
Week 4
Light Weight Movement to
ramp up CNS for big jumps
Light movement to warm up
and build ankle stiffness
Big swing with your arms as
you jump
Basketball
Strength
Day 4
Lower Body Day
Block 3
Warm Up
Reverse Lunges
Cossack Squats
Banded Good
Mornings
Dead Bugs
2 x 6/6
2 x 6/6
2x8
2 x 10/10
Lifting
1a
2a
2b
3a
3b
3c
Empty Bar Squat
Jumps
Week 1
Week 2
Week 3
Week 4
3x5
3x5
3x5
3x5
5/4/3/2/1
5/4/3/2/1
5/4/3/2/1
5/4/3/2/1
5x3
5x3
5x3
5x3
3 x 6/6
3 x 6/6
3 x 6/6
3 x 6/6
3 x 10/10
3 x 10/10
3 x 10/10
3 x 10/10
3 x 30
3 x 30
3 x 30
3 x 30
Back and abs tight before
you jump as high as you
can. Repeat jump as soon
as feet hit the ground
Back Squat
Abs and low back tight as
you break at the knees and
hips simultaneously
Step In Box Jumps
First step to potentiate a
bigger jump
Single Leg Glute
Ham
Squeeze abs and glutes as
you lift your shoulders hold
DB to chest
Single Leg
Explosive Calf
Raise Raise high enough
to push through big toe as
hard as possible, as fast as
possible
Tibialis Curl Doing
these ALL program for knee
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
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Watch Here
Split Jerk
Back Squat
Watch Here
Watch Here
Bench Press
Watch Here
Basketball
Strength