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Read your planTraining plan
Jordan Blake
Basketball · High school
Grounded in strength & conditioning scienceWhere you are now
High school basketball athlete
What this block builds
A strength & power base
The off-season builds max strength and explosive power on a general-prep base — the foundation the season converts into on-field speed and repeatability. Your athletic markers — strength, power, speed — rise together over the block; that's what team-sport progress looks like.
Your sport
Basketball
all positions
Key qualities
vertical power
deceleration, lateral quickness
Block
12 wks
Your training foundation
Team-sport athletic development is built from these qualities — universal across sports, weighted to what yours rewards most (highlighted).
Olympic-lift variants, med-ball throws, and jumps — turning strength into fast, explosive output.
Acceleration, max-velocity sprint mechanics, and change-of-direction / reactive agility.
Jumps, bounds, and landings — periodized low-to-high intensity for elastic power and joint resilience.
Heavy compound lifts (squat, hinge, press, pull) at 80–90%+ 1RM. The force base everything else expresses.
Energy-system work matched to the sport's work-to-rest demands (repeat-sprint vs sustained).
Movement prep, joint mobility, and injury-prevention work — the durability that keeps the block going.
Your season
How the block builds from a general base to sport-specific power, then holds it.
- General Prep (GPP)Weeks 1–5
Hypertrophy + general strength, movement quality, and a conditioning base. Higher volume, moderate intensity.
- Special Prep (SPP)Weeks 6–10
Max strength converts to power; speed, agility, and sport-specific conditioning sharpen. Volume eases as intensity climbs.
- Pre-competitionWeeks 11–12
Peak power and sport-specific work, tapering into the season. Arrive fast, strong, and fresh.
A week in the block
- MonKey
Lower strength + power
Squat/hinge heavy, then a power lift (clean or jump squat) and short plyometrics. Movement prep to open.
- TueKey
Speed & agility
Acceleration, max-velocity runs, and change-of-direction drills — vertical power focus.
- Wed
Mobility + recovery
Movement quality, prehab, and light conditioning. Low intensity so the hard days absorb.
- ThuKey
Upper strength + power
Press/pull strength + upper-body power (med-ball throws). Prehab for the sport's at-risk joints.
- Fri
Conditioning
Energy-system work matched to your sport: repeat-jump + short-sprint capacity.
- Sat
Skill / competition
Optional: sport practice, a scrimmage, or a lighter full-body power session in a heavy week.
- Sun
Rest
Full recovery. Strength and power adapt between sessions, not during them.
The thinking behind your plan
The sport-science principles that shape this phase — retrieved for your event, level, and where you are in the season. Every one is cited below.
- Power
Team-sport athleticism runs on RELATIVE power - power per kilogram of bodyweight, not absolute strength. Power-to-bodyweight predicts both straight-line sprint speed and change-of-direction speed on the court and field, so the training target is a high power-to-weight ratio: build lower-body power and manage body composition together.
Banda et al. (2019) - Injury prevention
Protect the season with eccentric hamstring work. The Nordic hamstring exercise raises eccentric knee-flexor strength and cuts hamstring-strain injury incidence, the most common non-contact injury in sprint-based team sports. Low weekly volume is enough, so the limiter is compliance: build it into the plan and keep it there year-round.
Cuthbert et al. (2019) - Conditioning
Condition for the game with high-intensity intervals, not steady-state miles. Team sports are repeated-sprint sports (short maximal efforts with incomplete recovery), so the conditioning that transfers is high-intensity interval and repeated-sprint work, which raises aerobic power (VO2max), intermittent-recovery capacity, and repeated-sprint ability together. Long slow distance builds the wrong engine.
Yuan et al. (2024)
The science your plan is built on4 principles
- Off-season training runs a preparatory progression — general prep (hypertrophy + base) into special prep (max strength then power) into in-season maintenance — with progressive overload and built-in recovery (NSCA, Periodization and Programming for Team Sports).
- The strength and power foundation is largely universal across team sports; the sport and position shift the emphasis and exercise selection, not the underlying qualities (NSCA position statements).
- Conditioning is matched to the sport's work-to-rest demands — repeat-sprint sports train repeat-sprint capacity, interval sports train their shift/point pattern — rather than generic distance running.Yuan et al. (2024)
- A properly designed and supervised resistance-training program is safe and effective for adolescents, building strength, power, and bone density — provided it's technique-first, age-appropriate, and progressed gradually under supervision.Faigenbaum et al. (2009)
The science your plan is built on
- Off-season training runs a preparatory progression — general prep (hypertrophy + base) into special prep (max strength then power) into in-season maintenance — with progressive overload and built-in recovery (NSCA, Periodization and Programming for Team Sports).
- The strength and power foundation is largely universal across team sports; the sport and position shift the emphasis and exercise selection, not the underlying qualities (NSCA position statements).
- Conditioning is matched to the sport's work-to-rest demands — repeat-sprint sports train repeat-sprint capacity, interval sports train their shift/point pattern — rather than generic distance running.Yuan et al. (2024)
- A properly designed and supervised resistance-training program is safe and effective for adolescents, building strength, power, and bone density — provided it's technique-first, age-appropriate, and progressed gradually under supervision.Faigenbaum et al. (2009)
Season Pass
This is the blueprint. Season Pass builds the whole thing.
You've got the shape of the season and the science behind it. A Season Pass turns it into a living plan that keeps up with your athlete.
Every week, not just one
The full week-by-week calendar across all phases — base through taper — not a single sample block.
Re-cut as you improve
Log a new race mark and the plan rebuilds around your current fitness, paces and volume.
Session tracking
Check off the work you actually did; the plan reads your week and adjusts the next one.
Synced to your recruiting clock
Key sessions and taper land against the contact windows and deadlines for your class year.
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