Elevate your game with the D1 Basketball program, a focused 12-week training plan designed for serious athletes. Committing just three days a week, you'll engage in a blend of strength, agility, and explosive movements tailored to enhance your on-court performance. Each session targets key muscle groups with exercises like paused squats, lunges, and sprints, ensuring you build power and endurance. Get ready to transform your fitness and take your basketball skills to the next level!

To help people get leaner and more fit for BBALL and have more powerful shots and jump higher

D1 basketball

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Paused)

Lunge (Dumbbell)

Standing Calf Raise

Sprint

Box Jump

Leg Curl

Leg Press

Bench Press (Paused)

Bicep Curl (Dumbbell)

Med Ball Slam

Russian Twist

Romanian Deadlift (Barbell)

Push Up (Incline)

Hamstring Stretch with Rotation

World's Greatest Stretch

Pogo Hop

Jump Rope

Jump Squat

Abs Crunch (Bodyweight)

Oblique Crunch

Sit Up

Push Up

Day 3 plyo

Swim

Light Jog

Day 4 rest and recovery 

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