Monday

Hang Clean (below the knees): 3x3-4 @ 70-80%

Back Squats: 3x8-12 @ 70-80%

Romanian Deadlifts: 3x8-12

Bench Press: 3x8-12 @ 70-80%

Bent-Over Rows: 3x8-12

Military Press: 3x8-12

Counter-Movement Jumps (stick the landing): 1x10

Counter-movement Jumps to Sprint: 3x1+10 yards

Rim Jumps: 3x10

Tuesday

Sprint: 3-5x40 yards

Stride-Length Drills: 3-5x1

Conditioning: 1x20 yards, 1x40 yards, 1x60 yards, 1x100 yards,

2x200 yards, 1x100 yards, 1x60 yards, 1x40 yards, 1x20 yards
(use a 1:3 work-to-rest ratio)

Shuffle, Turn and Sprint: 3-5x5+10 yards each direction

Backpedal, Turn and Sprint: 3-5x5+10 yards

Figure 8 Drill: 5x1

Wednesday

Power Clean + Push Jerk: 3x3-4+3-4 @ 60-70%

Front Squats: 3x4-8 @ 70-80%

Good Mornings: 3x8-12

Incline Press: 3x8-12

Pull-Ups: 3xMax

Standing Long Jumps: 1x10

Standing Long Jumps to Sprint: 3x1+10 yards

Mini-Hurdle Hops: 3x10 yards

Thursday

Stick Drills: 3-5x1

Sprints: 3-5x20 yards

Sprint, Stop and Sprint, 3-5x5 yards + 10 yards

Charge Down Court Drill: 3-5x1

Weave and Shoot Drill: 5x1

Friday

Hang Clean Pulls (above the knee) + Hang Clean (above the
knee): 3x4-6+3-4 @ 60-70%

Split Squats: 3x8-12 @ 40-60% of Back Squat

 Reverse Hyperextensions: 3x8-12

Dumbbell Bench Press: 3x8-12

Single-Arm Dumbbell Rows: 3x8-12 each side

Biceps/Triceps: 3x12-15 each

Behind-the Back Medicine Ball Throws: 3x10

Medicine Ball Chest Pass: 3x10

Monday
Power Clean + Push Jerk: 3x2-4+2-4 @ 70-80%

Back Squats: 3x2-6 @ 80-95%

Romanian Deadlifts: 3x2-6

Bench Press + Medicine Ball Chest Pass: 3x2-6 @ 80-95% + 10 throws

Counter-Movement Jumps (sticking the landing): 1x10

Counter-Movement Jumps to Sprint: 3x1 + 10 yards

Box Jumps: 3x5

Tuesday
Stick Drills: 3x1

Down and Back Drill: 3-5x1

Stride Length Drill: 3-5x1

 Weave and Shoot Drill: 5x1

Wednesday
Power Clean + Front Squat: 3x2-4+4-8 @ 60-70% of Power Clean

Split Squats: 3x4-8 @ 40-60% of Back Squat

Good Mornings: 3x8-12

Bent-Over Rows + Medicine Ball-the-Behind-Back Toss: 3x2-6 + 5 throws

Standing Long Jumps: 1x10

Standing Long Jumps to Sprint: 3x1 + 10 yards

Mini-Hurdle Hops: 3x10 yards

Monday
Back Squats: 3x2-6 @ 85-95%

Romanian Deadlifts: 3x2-6

Bench Press: 3x2-6 @ 85-95%

Bent-Over Rows: 3x2-6

Military Press: 3x2-6

Stick Drills: 3-5x1

Sprints: 3-5x20 yards

Down and Back Drill: 3-5x1

Tuesday
 Hang Snatch Pulls (above the knee): 3x3-6 @ 50% of Power Clean

Hang Clean (below the knee) + Push Jerk: 3x3-4+3-4 @ 60-70%

Clean Pulls: 3x3-6 @ 70-80%

Counter-Movement Jumps (stick the landings): 1x10

Counter-Movement Jumps + Sprint: 3x1 + 10 yards

Box Jumps: 3x10

Thursday
Pause Squats: 3x2-6 @ 60-70%

Split Squats: 3x4-8 @ 40-60% of Back Squat

Reverse Hyperextensions: 3x15-20

Calves: 3x15-20

Bound to Sprint: 3-5x5 yards + 10 yards

Sprints: 3-5x40 yards

Jump Shot Drill: 3-5x1

Charge Down the Court Drill: 3-5x1

Figure 8 Drill: 5x1

Weave and Shoot Drill: 5x1

Standing Long Jumps: 1x10

Standing Long Jump to Sprint: 3x1 + 10 yards

Hurdle Hops: 3x10 Yards

Friday
 Pause Bench Press: 3x2-6 @ 60-70%

Bent-Over Rows: 3x4-8

Pull-Ups: 3xMax

Superset: Biceps/Triceps: 3x12-15 each

Behind-the-Back Medicine Ball Throws: 3x10

Medicine Ball Chest Pass: 3x10

Clapping Push-Ups: 3x10

Monday
Power Clean + Push Jerk: 3x2-4+2-4 @ 60-80%

Back Squats + Box Jumps: 3x2-6 @ 80-95% + 5 Jumps

Bench Press + Medicine Ball Chest Pass: 3x2-6 @ 80-95% + 10 Throws

Bent-Over Rows + Behind Back Medicine Ball Toss: 3x2-6+5 Throws

Tuesday
Stick Drills: 3-5x1

Stride Length Drills: 3-5x1

Offensive Drill: 3-5x1

Wednesday
Clean Pulls: 3x4-6 @ 60-70%

Pause Squats: 5x2-6 @ 70-90%

Hurdle Hops: 5x10 yards

 Clean Pull + Power Clean + Front Squat: 3x4-6+2-4+4-8 @ 60-80% of Power Clean

Reverse Hyperextensions: 3x8-12

Pause Bench Press: 3x2-6 @ 60-70%

Monday
Power Clean + Push Jerk: 3x2-4+2-4 @ 60-80%

Back Squats + Box Jumps: 3x2-6 @ 80-95% + 5 Jumps

Bench Press + Medicine Ball Chest Pass: 3x2-6 @ 80-95% + 10 Throws

Bent-Over Rows + Behind Back Medicine Ball Toss: 3x2-6+5 Throws

Tuesday
Stick Drills: 3-5x1

Stride Length Drills: 3-5x1

Offensive Drill: 3-5x1

Wednesday
Clean Pulls: 3x4-6 @ 60-70%

Pause Squats: 5x2-6 @ 70-90%

Hurdle Hops: 5x10 yards

Clean Pull + Power Clean + Front Squat: 3x4-6+2-4+4-8 @ 60-80% of Power Clean

Reverse Hyperextensions: 3x8-12

Pause Bench Press: 3x2-6 @ 60-70%