*Disclaimer* While this is titled “The Basketball Program”, this can absolutely benefit any athlete. Every athlete needs to be strong, able to produce high amounts of vertical and horizontal force on both one and two legs, etc. This program covers all bases, it simply walks you through a calendar year on a college basketball schedule. Don’t be turned away by the name of the program just because you don’t play basketball!
        Calling all hoopers! If you’re in need of help developing total body strength and improving your athleticism, this is the program for you. With 57 weeks’ worth of workouts (there is a 5-week bonus program that specifically targets improving your vertical jump height through French Contrast training), the contents of this program will take you through the full calendar year in a similar fashion to how I train my collegiate basketball players. Using the methods that you’ll see in this program, I’ve had athletes go up 20-30 pounds in their “big” lifts (for us, those lifts are back squat, bench press and RDL), and it’s not uncommon to see athletes add 3-4 inches to their vertical in an off-season (April-September). We also measure broad jumps and reactive strength index (RSI) if you have the means to do so.
        Those numbers sound great, and the work that my athletes put in has translated into a lot of wins and a lot of deep runs in the NAIA national tournament, but this program will not be effective unless you buy in every. single. day. Some athletes wish for the improvement this program can provide. Others guarantee the improvement this program can provide because they show up and take care of business no matter what the workout entails. Everything in this program is laid out for you month by month, week by week. All that’s left is for you to commit to your own development.
 
What equipment you will need
        I’m very blessed to run a facility with both a fully-outfitted weight room and a turf area. The equipment demands for this program are rather extensive, but it CAN be done even if you do not have access to an Olympic-style weight room. Here’s what this program calls for:
Squat rack (barbell, plates, etc.)
Dumbbells/kettlebells
An adjustable bench
Pull-up bar
Trap bar (not necessary, but highly recommended)
Plyo boxes
Medicine balls
Resistance bands
Stability ball
 
Amount of time you will need for each workout
It will vary depending on the time of year. The off-season workouts may be a bit on the longer side (60-75 minutes). In-season workouts (strength, power and speed blocks) can typically be done in 25-35 minutes.
You will notice that there are no warm-ups on these workouts. I highly recommend looking into The Activation Program to get a better understanding of how to properly prepare for these workouts. Warming up is essential to getting the most out of this program (and every program, for that matter).
 
Longevity of workout program
A full calendar year.
 
Level of difficulty
Intermediate (at least one year of resistance training experience is recommended). Now, I will say that my freshmen use workouts very similar to the ones in this program, but it helps when I am physically in the room with them to coach and instruct as needed. If you are new to the weight room, some of these exercises and training modalities may be above your experience level. If that is the case, focus on quality form as opposed to heavy weight.
 
Recommended use of program (in-season, off-season, etc.)
Each program will tell you when it is recommended to be used!
 
Liability Disclaimer
Each workout in this program is completely voluntary. These workouts are not meant to provide or replace any kind of medical treatment or advice that has been given by a physician, physical therapist, etc. Each workout and the exercises it contains are to be done at the user’s own risk. If a previous or current injury hinders the user from performing an exercise safely and without pain, consult a qualified coach or medical professional to make the proper adjustments. If at any point in time during a workout the user becomes dizzy, light-headed, etc., the workout should be stopped immediately. Wadley Strength is not liable for the use of the programs or any injuries that occur during its use. Consult a physician before beginning this program.
 
No refunds or exchanges. One-time transaction. After purchase, the user is responsible for printing and/or storing the PDF they receive in the email for future use. By purchasing this program, the user agrees to the statements above.