Mid-Season Prep

One break in the calendar, four weeks, one goal: rebuild your strength, your vertical jump and solid tendons before the second half of the basketball season. This mid-season return program leaves nothing to improvise, it is all written session by session.

Who is it for?

This program is for an intermediate player returning after a break in the calendar, with access to a fully equipped gym. It suits anyone who wants to rebuild strength and jump methodically before the restart, instead of going back in blind.

The method

Two phases of two weeks. The first sets the foundation: base strength on stable variations and a heavy dose of lower-body tendon work, isometric Spanish squat for the patellar tendon, calves with a stretch pause for the Achilles tendon, controlled landing mechanics. The second loads heavy at 5-6 reps on trap bar, squat and hip thrust, and brings in low-dose plyometrics: the base set in phase 1 stays the entry condition for every set, control becomes production. Both phases deliberately use the same exercise families, only the intensity changes, so the technique set in week 1 stays identical until the end of the block.

Is four weeks enough to rebuild the form lost during the break?

That is the program's length: two weeks of tendon foundation then two weeks of strength and jump, for a structured return before the second half of the season. The format concentrates the work into these four weeks rather than spreading it across the whole season.

Is a fully equipped gym essential for this prep?

Yes, phase 2 loads heavy on trap bar, squat and hip thrust: these exercises need a fully equipped gym.

Can I follow this program after a long time away from the court?

That is exactly its purpose: the first phase rebuilds the tendon foundation before any heavy loading, to secure a return after an extended break.

What the program includes

• 4 weeks · 3 sessions / week · Intermediate
• Equipment : fully equipped gym
• 6 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

• Phase 1 · Foundation and tendons (weeks 1 and 2) : Base strength on stable variations and a heavy dose of lower-body tendon work: isometric Spanish squat for the patellar tendon, calves with a stretch pause for the Achilles tendon, controlled landing mechanics. You build the base that will absorb the loads of phase 2.
• Phase 2 · Strength and jump (weeks 3 and 4) : The base is set: you load heavy at 5-6 reps on trap bar, squat and hip thrust, and you bring in low-dose plyometrics. Same logic as phase 1, identical patterns, more demanding variations: control becomes production.

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.