Sports Performance: Basketball - Beginner

Jumpstart Your Basketball Journey: 16-Week Beginner Conditioning Program

Embark on a transformative basketball adventure with our 16-week conditioning program, specially designed for beginners ready to boost their game. Through six meticulously structured phases, every three weeks, we'll guide you from foundational preparation to achieving peak performance and ensuring effective recovery.

Program Goals: This basketball conditioning program is focused on elevating your physical capabilities and safeguarding against injuries. You'll develop essential athletic qualities such as strength, power, speed, agility, and endurance, tailored to meet the unique demands of basketball. Emphasizing position-specific skills alongside promoting balance, flexibility, and joint mobility, our goal is to mold resilient and agile players capable of excelling on the court.

Who This Program Is For: Tailored for aspiring basketball players at the beginner level in strength and conditioning, this program is your stepping stone to mastering the court.

Your Training Regimen: Prepare to dedicate three days each week to your growth, with each phase designed to progressively enhance your athletic prowess.

Program Outline:

• Weeks 1-3: General Preparation - Build your athletic base focusing on cardiovascular health and flexibility, setting a solid foundation for endurance and agility.
• Weeks 4-6: Introduction to Strength - Start building your strength with fundamental exercises that prepare your body for the physicality of basketball.
• Weeks 7-9: Strength Development - Elevate your strength with compound exercises and resistance training, cultivating a physique that's ready for basketball's challenges.
• Weeks 10-12: Introduction to Power - Tap into your explosive potential, enhancing your speed and agility for dynamic plays and movements on the court.
• Weeks 13-15: Power Amplification - Focus on refining your power and agility with high-intensity drills and plyometrics, optimizing your performance for sprints, jumps, and rapid direction changes.
• Week 16: Regeneration - Emphasize recovery with stretching, foam rolling, and restorative practices, ensuring you're in peak condition for game day.

Elevate Your Game: By the conclusion of this comprehensive 16-week journey, you'll witness remarkable enhancements in your basketball performance. With increased speed, strength, and resilience, you'll navigate the court with newfound confidence, all while significantly minimizing your injury risks. Gear up and get ready to make your mark on the basketball court with our all-encompassing conditioning program.

Our app-based program is designed for consistency and completion. If life interrupts, you have a two-week grace period after app access ends, and you can request a PDF of your workout anytime by emailing us.

Consider our annual membership for year-long access to all programs and the flexibility to add any program upon request at info@boulderfitperformance.com. Initial app access includes all rehab, prehab, and mobility programs, with the option to add more as needed. We're here to support your fitness journey effectively and efficiently.

How do I get started?

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly