Musashi Performance Lab

Off season Basketball training program

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Goal: Sport Specific Strength

Overview: The Basketball Training Program is designed to develop sport-specific strength, speed & power, and agility & conditioning across the off-season, pre-season, and during the season. Follow this comprehensive 3-day program, in conjunction with the Basketball Nutrition Plan, to see optimal improvement in performance.

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  • LOWER STRENGTH

    Name: Half Depth Squat

    SETs: 5

    Reps: 6

  • LOWER STRENGTH

    Name: MULTI DIRECTIONAL LUNGE

    SETs: 5

    Reps: 1

  • LOWER POWER

    Name: Bulgarian Jumps

    SETs: 5

    Reps: 6

  • Balance

    Name: Reverse Lunge Knee Drive

    SETs: 4

    Reps: 6

  • Lower Strength

    Name: Single Leg Squat

    SETs: 4

    Reps: 6

  • Lower Power

    Name: Plyometric Lunge Jumps

    SETs: 4

    Reps: 6

WATCH THE DAY 1 VIDEO:
WATCH THE DAY 2 VIDEO:
WATCH THE DAY 3 VIDEO:

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