3-day block alongside basketball training: strength, power & plyometrics, upper body & prehab. Focused on vertical jump and landing mechanics (knee/ankle injury prevention).
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 4×5 | 180 sec |
| Barbell Hip Thrust | 4×8 | 120 sec |
| Bulgarian Split Squat | 3×16 | 90 sec |
| Nordic Hamstring Curl | 3×5 | 90 sec |
| Barbell Seated Calf Raise | 4×12 | 60 sec |
| Pogo Hop | 3×20 | 60 sec |
Day 2 — Rest
Rest day — recover and get ready for the next session.
Day 3 — Power & Plyometrics
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Power Clean | 5×3 | 180 sec |
| Depth Jump | 4×5 | 120 sec |
| Push Press | 4×4 | 120 sec |
| Medicine Ball Rotary Throw | 4×5 | 90 sec |
| Hanging Leg Raise | 3×12 | 60 sec |
Day 4 — Rest
Rest day — recover and get ready for the next session.
Day 5 — Upper Body & Prehab
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 4×6 | 150 sec |
| Barbell Bent-Over Row | 4×8 | 120 sec |
| Pull-Up | 3×8 | 120 sec |
| Dumbbell Lateral Lunge | 3×16 | 90 sec |
| Standing Tibialis Raise Wall Supported | 3×15 | 60 sec |
| Drop and Stick Landing | 3×5 | 60 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Gym Program for Basketball Players is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.