AdvancedFree

Off-SZN

DK Silpao· Apr 2026

1athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Advanced

Goal

Athletics, Muscle, Strength

Equipment

Full Gym

Session length

140 min

Full Off Season Vertical, Speed and power 12 week plan This 12-week off-season program is designed to help basketball players build the physical qualities needed to perform at a higher level when the season begins. The program is divided into 3 phases, each lasting 4 weeks, with a clear progression from strength development to explosive performance. Phase 1 - Strength Focus (Weeks 1-4) The goal of this phase is to build a strong foundation. You will focus on developing lower-body and upper-body strength, improving movement quality, and preparing your body for the more explosive work later in the program. Phase 2 - Power and Deceleration (Weeks 5-8) Once a strength base has been built, the focus shifts toward producing force faster and improving your ability to absorb force. This phase is built around power development, landing mechanics, braking ability, and control — all essential for basketball performance and injury prevention. Phase 3 - Speed, Plyometrics and Change of Direction (Weeks 9-12) In the final phase, the emphasis is on translating your strength and power into basketball-specific movement qualities. You will work on acceleration, speed, jumping ability, reactive power, and change of direction to become more explosive and more effective on the court. WEEKLY STRUCTURE Each week includes 3 training sessions. If you want to train 4 times per week, repeat the upper body session twice. Recommended split: * Monday: Legs 1 * Tuesday: Upper Body * Wednesday: Rest * Thursday: Legs 2 * Friday: Rest or Upper Body again This structure allows you to recover properly while still getting enough volume to make progress throughout the off-season. GOAL OF THE PROGRAM The purpose of this program is to help you: * Build a stronger body * Improve power output * Develop braking and deceleration ability * Increase speed and explosiveness * Improve change of direction performance * Prepare for the demands of basketball Stay consistent, trust the process, and focus on quality in every phase.

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

19.1%

Abs

15.3%

Glutes

13.7%

Hamstrings

9.2%

Front Delts

8.4%

Upper Back

6.9%

Other

4.6%

Lower Back

3.1%

Adductors

3.1%

Calves

3.1%

Chest

3.1%

Triceps

3.1%

Lats

3.1%

Biceps

1.5%

Olympic

1.5%

Middle Delts

1.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Trap Bar Deadlift	1	10 reps	—
		1	10 reps	—
		1	10 reps	—
1B	Box Jump	1	5 reps	@7–8
		1	5 reps	@7–8
		1	5 reps	@7–8
Superset
2A	Bulgarian Split Squat (Dumbbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
2B	Depth Jump	1	6 reps	@7
		1	6 reps	@7
		1	6 reps	@7
Superset
3A	Step-Up (Weighted)	1	8 reps	@7
		1	8 reps	@7
		1	8 reps	@7
3B	Drop Jump	1	6 reps	@8
		1	6 reps	@8
		1	6 reps	@8
Superset
4A	B-Stance Romanian Deadlift (Dumbbell)	1	8 reps	@8
		1	8 reps	@8
		1	8 reps	@8
4B	Broad Jump	1	3 reps	@8
		1	3 reps	@8
		1	3 reps	@8
Superset
5A	Standing Calf Raise	1	20 reps	@8
		1	20 reps	@8
		1	20 reps	@8
5B	Tib Raise	1	10 reps	—
		1	10 reps	—
		1	10 reps	—
5C	Pogo Hop	1	20 reps	—
		1	20 reps	—
		1	20 reps	—

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Dumbbell)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
1B	Hr Push Ups	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
Superset
2A	Landmine Half Kneeling Press	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
2B	Single Arm Landmine Row	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
Superset
3A	Med Ball Slam	1	5 reps	@8
		1	5 reps	@8
		1	5 reps	@8
3B	Rotational Med Ball Slam	1	5 reps	@8
		1	5 reps	@8
		1	5 reps	@8
Superset
4A	Wood Chop	1	6 reps	—
		1	6 reps	—
		1	6 reps	—
4B	Plank on Swissball	1	12 reps	@8
		1	12 reps	@8
		1	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Kettlebell Wallsit	1	30 min	@8
		1	30 min	@8
		1	30 min	@8
2	Iso Bulgarians	1	20 min	@8
		1	20 min	@8
		1	20 min	@8
Superset
3A	Iso Split Squat	1	30 min	@8
		1	30 min	@8
		1	30 min	@8
3B	Reverse Lunges	1	10 reps	@7
		1	10 reps	@7
		1	10 reps	@7
Superset
4A	Iso Single Leg Hip Bridge	1	30 min	@8
		1	30 min	@8
		1	30 min	@8
4B	SL Hip Thrust	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
Superset
5A	Tib Raise	1	12 reps	—
		1	12 reps	—
		1	12 reps	—
5B	Copenhagen Plank	1	12 reps	—
		1	12 reps	—
		1	12 reps	—

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Dumbbell)	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
1B	Hr Push Ups	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
Superset
2A	Landmine Half Kneeling Press	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
2B	Single Arm Landmine Row	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
Superset
3A	Med Ball Slam	1	5 reps	@8
		1	5 reps	@8
		1	5 reps	@8
3B	Rotational Med Ball Slam	1	5 reps	@8
		1	5 reps	@8
		1	5 reps	@8
Superset
4A	Wood Chop	1	6 reps	—
		1	6 reps	—
		1	6 reps	—
4B	Plank on Swissball	1	12 reps	@8
		1	12 reps	@8
		1	12 reps	@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Off-SZN is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 140 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Off-SZN is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Off-SZN is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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