In-Season

Keeping your strength, your vertical jump and healthy knees all season long: this in-season basketball maintenance program uses two sessions a week set around the game, so you never play with heavy legs on game day and never watch your qualities fade as the season goes on.

Who is it for?

Built for an intermediate player already competing in a club, this program assumes access to a fully equipped gym. It is for anyone who wants to arrive at every game with fresh legs instead of legs tired by training poorly placed in the week. It never replaces team training or games, it only adds a focused dose of strength and tendon work, in a short format that adds no unnecessary fatigue.

The method

A three-week cycle, repeatable all season. The heavy session sits at MD+2, when recovery allows it; the explosive and tendon session, low neural cost, sits at MD-2, when the next game is close. Volume stays at maintenance level: few sets, clean execution, and zero fatigue exported to the court on game day. The same cycle repeats week after week until the end of the season, always with the same exercises: repetition is what builds confidence in the loads and keeps the tracking simple from one week to the next.

Are two sessions a week enough to hold up over a full season?

Yes, that is the whole point: a repeatable three-week cycle with maintenance volume calibrated to never interfere with games. The short format limits time spent in the gym during a season already busy with team training.

Do I need a fully equipped gym for this program?

Yes, sessions call for a fully equipped gym to load the main exercises as planned. Without that equipment, some of the main exercises cannot be loaded properly.

Does this suit a player who is new to strength training?

It targets an intermediate level already used to gym training: the maintenance volume assumes a base already built to stay effective without draining the player. A player new to strength training will benefit from an introductory program before moving to this maintenance format.

What the program includes

• 3-week cycle, repeatable · 2 sessions / week · Intermediate
• Equipment : fully equipped gym
• 2 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Cycle · In-Season (3-week cycle, repeatable all season) : Two sessions set around the game: the heavy work at MD+2 when recovery allows it, explosive and tendon work at low neural cost at MD-2, when the game is close. Maintenance volume: few sets, perfect execution, zero fatigue exported to the court.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.