Build It With The Gym
You Have.
Not The One You Want.
Most coaches don’t have the time, the money, or the equipment to do everything they want with their athletes. That’s why everything here is practical and results driven, not based on “perfect.”
Three questions. About sixty seconds. It’ll tell you where to start.
Every Program Assumes
A Gym You Don’t Have.
Open most basketball strength and conditioning programs and it assumes a fully decked out weight-room, every sports science tool on the planet, a staff of four, and athletes who show up year-round.
That’s not reality. It’s fantasy, even for me.
I’ve been the co-owner of IFAST since 2008 and I’ve coached for 26 years now. I’ll be the first to tell you I don’t have every tool and resource I’d like either. But limited budgets and equipment aren’t an excuse to work around. They can actually make you better.
So everything on this page is grounded in that: what you can do with what’s already in your building, and how to make the most out of any training environment.
Twenty-Six Years.
Every Level Of The Game.
Mike Robertson has coached everyone from middle schoolers to NBA All-Stars, often in the same week. He has been co-owner of IFAST since 2008, so he runs a facility on a real budget, not a theoretical one.
Four Decisions That Matter
More Than Your Equipment.
Budget and gear set your ceiling far less than people think. These four calls do more for your athletes than another rack ever will.
What You Actually Assess
As the saying goes, “If you’re not assessing, you’re guessing.” A solid and well-thought out assessment process can tell you exactly what you need to work on with an athlete.
What Order It Goes In
Exercise sequencing matters. There’s a reason you don’t do a conditioning test and then expect a PR squat or vertical jump. Respect physiology and you’re guaranteed to be more successful.
What It Costs Them
Every training session takes something out of your players, so you have to account for it. Practice, travel and games all play a role in recovery and performance, whether you plan for them or not.
What Happens In Season
Too many programs are built for the off-season, then abandoned by November. Smart in-season programming is often the difference between who’s dominating in March versus who’s just hanging on.
Peers, Not Testimonials.
Mike Robertson is a leader in the sports performance and physical preparation industry. Mike’s expertise as a coach lies in his ability to blend evidence-based practices with a deep understanding of individual athlete needs, ensuring optimal performance and injury prevention.
Let’s Be Straight About
Who This Helps.
- You are the strength and conditioning coach for a basketball program
- You are a basketball coach who inherited the strength work and wants to do right by your team
- You have limited equipment, limited time, or both
- You want to know why something works, not just how to run it
- You have an unlimited budget, staff and facility time
- You want to run the same program your coach gave you 20 years ago
- You are looking for the newest tip, trick or drill rather than an actual training system
- You are not willing to change how your calendar is built
The Questions Coaches Ask.
I’m a basketball coach, not a strength coach. Can I still run this?
Yes absolutely!
The coach’s version will still give you full access to the program, and help you understand why the program is constructed the way it is.
So you’ll not only know how to execute and run it, but WHY it works as well!
Do I need a full weight room?
The off-season program uses barbells, dumbbells and bands. You don’t need EVERYTHING, but you need some basic tools to get the job done.
How much time per week?
The off-season program includes up to 6 workouts a week, and you should be able to finish all workouts in 60-75 minutes max.
How does this change in season?
The only time I would run this during the season is if a kid on your team isn’t getting minutes.
For the in-season side, please check out my In-Season Program Design.
How young is too young?
The current IFAST Basketball Off-Season workout is geared towards 8th-9th graders and older.
However, we will be creating workouts in the future for younger athletes who just want to get started on the right track!
Is this gender-specific?
Nope! Both boys and girls have been through this program with great success.
Will lifting make my players slower or bulkier?
Absolutely not!
Sure if you consistently lift too heavy, for too long, or make it a goal to get really huge, you’re not going to be as fast or explosive.
BUT if you’re doing the right things (like an IFAST Basketball Program) rest assured you’re going to be faster and more explosive as a result!
What if I’m recovering or coming back from an injury?
While all of my workouts are created to be safe and effective, always check with a medical professional (doc, physical therapist, etc.) before getting back into formal training.
Can I ask you questions?
Due to the amount of emails, texts and DM’s I get, it’s hard for me to answer every single question.
However, the best place to ask questions is in the IFAST Basketball Community. You can do that by following this link (yes, it’s free to join).
Can I talk to Mike about my specific program?
If you’re in the Fishers/Indianapolis area, I do have VERY LIMITED spots available for training/coaching.
However if you’re not local, I absolutely offer distance and remote coaching.
Mike works with coaches one on one through his mentorship. Fill in the short mentorship application and he’ll follow up by email.
Not ready for one on one? See the Off-Season Coaching Edition and In-Season Program Design on the Programs page.
figure out your Constraints.
Take the short quiz. It’ll help you figure out the best path so we can get you moving in the right direction.
Three questions. About sixty seconds.
