12 Weeks To Your BEST Basketball
Season EVER!
If you’re serious about becoming the best basketball player possible while staying healthy and feeling great, this program is for you!
30-day money-back guarantee, one refund per customer. Read the refund policy
Strength That Shows Up On The Court.
Let’s be honest… I’m frustrated with the current trends in strength and conditioning for basketball.
Some coaches are trying to turn their basketball players into powerlifters, back squatting them on game days and chasing weight room numbers versus improving their performance on the court.
Others are training them like football players, trying to get everyone to bulk up and put on a ton of size, again, without focusing on athleticism and performance.
And last but not least, some have just never played the game, and it shows in the way they’re writing programs for their athletes.
The fact of the matter is, a solid strength and conditioning program for basketball isn’t sexy and doesn’t play well on the ‘Gram, but is ridiculously effective in the results that it can give you.
So if you’re serious about:
- Building the functional strength necessary to hold your own on the court
- Developing the speed and power necessary to maximize your game
- Working on the movement skills and athleticism that you’ll need to be successful…
…then the IFAST Basketball Off-Season program is just what you need!
Four Things That Win Games.
Think of this program as the physical qualities you need to be more athletic combined with the movement skills you’ll need to translate that work onto the court.
Improve Your First Step Quickness!
Want the ability to blow by defenders? We’re going to focus on learning how to push and improve your acceleration, so you’ll be beating guys to the basket in no time.
Become a Lockdown Defender
The best defenders move well side-to-side. We’ll not only be working on that in the weight room, but in our movement training as well. If you want to put the clamps on opposing players, I got you covered!
Develop Vertical Power & Explosion
Want to jump higher off one or two legs? Want to go from getting backboard to rim? Or from rim to dunking? This program will help you improve that vertical power and take your bunnies to the next level.
Build Those Brakes!
The best hoopers in the world understand it’s not just about being fast, but how quickly you can STOP that really matters. Whether it’s a lunge stop, close out, or just being able to stop and go more effectively we’re going to make those brakes truly elite to make you a better basketball player.
Three Months. Three Jobs.
Here’s a quick breakdown of how each training block looks.
Move Right. Feel Great.
Month #1 will be used to get your body moving the right way and feeling great.
Here we’ll lay your foundation, teaching you fundamental movement skills, and unlocking your mobility and athleticism.
Strength And Power.
Month #2 will be focused on building strength and developing power. The first month laid the foundation…now it’s go time!
Our goal here is simple: To build a bigger engine so you’re faster, stronger and more explosive than ever before.
Fast and fit for Preseason.
Month #3 is putting the icing on the cake. The final phase of our program is about making sure you’re fast, explosive and powerful heading into preseason.
Here we’ll put the finishing touches on your movement and make sure you’re ready to show out that first day of workouts.
Every Step Covered.
I’ve got you covered every step of the way and I’ll tell you exactly:
- What exercises to perform
- The sets, reps and rest periods you should be following
- Coaching cues to make sure your technique is dialed in
- I’ve got video demonstrations of every exercise in the program, just to make sure you see exactly how things should be done.
Programming 6 days per week
With a blend of strength and conditioning workouts, we’ll make sure that you’re strong, fit and athletic by the time the season rolls around!
Demo Videos of ALL Exercises
My instructional videos will show you EXACTLY how to do every exercise in the workout. No guessing necessary!
Delivered Directly to you Via TrainHeroic
Your workouts will be uploaded directly to your TrainHeroic account, so you know what to do every time you’re in the gym!
Equipment
Barbells // Dumbbells // Bands
Here Is Week One.
Week 1 of 12, exactly as it loads in the app. Sets x reps on the right.
- BHip Turns2 x 5
- C1Band Resisted Shuffle Series2 x 5
- C2Band-Resisted Hip Turns2 x 5
- DV-Drill2 x 5
- E1Heels Elevated Goblet Squat2 x 10
- E2PVC Squat2 x 5
- F1Goblet FFE Split Squat2 x 10
- F2Push-ups2 x 8
- G1Half-Kneeling Cable Row2 x 10
- G2Reverse Crunch2 x 8
- HTempo Potato Sack Squats3 x 40
- BFast Feet on Floor2 x 10
- C1Band Resisted First Step2 x 5
- C2Band Resisted Lunge Stop2 x 5
- DBand Resisted Closeout2 x 5
- E1Alternating DB Bench2 x 10
- E2Split-Stance Low Cable Rows2 x 10
- F1Offset Camporini Deadlift2 x 10
- F2Chin-up ISO2 x 15
- G1Ball Leg Curls2 x 8
- G2Front Plank2 x 30
- HIncline Push-up3 x 40
- BBand Resisted Shuffle Across Plate2 x 5
- C1Fake Throw with Jab Step2 x 5
- C2Lateral Jump and Hold2 x 5
- DLateral Cone Shuffle2 x 5
- E1Trap Bar Deadlifts2 x 10
- E2Reaching Wall Hip Hinge2 x 5
- F1DB Step-ups2 x 10
- F2Half-Kneeling Landmine Press2 x 10
- G1Gun Show2 x 10
- G2Reaching Dead Bug2 x 8
- HTempo Potato Sack Squats2 x 40
Cardiac Output: 30-45 minutes continuous exercise, HR 120-140 bpm.
The goal is to keep things low-intensity throughout. The biggest focus here would be to minimize any hard sprints, stops, and changes of direction.
Remember, the goal here isn’t to be in peak shape at the end of this training block. Instead the goal is to have THE FOUNDATION necessary to be an absolute rock star when preseason starts.
Every session opens with Release, Reset and Readiness: foam rolling, breathing and a movement warm-up. Every lifting day closes with three minutes of Recovery Breathing.
A Little Bit
About Me…
Hi, I’m Mike Robertson and I’m a lifelong basketball player, fan and coach.
I grew up loving the sport, and when I realized I wasn’t going to make it in college (let alone the NBA!), I did the next best thing…
…I got into coaching athletes.
For the past 26 years, I’ve spent the vast majority of my life figuring out how to make athletes bigger, faster and stronger.
And when it comes to basketball, I’ve seen and worked with athletes at every stage of the game.
Whether we’re talking middle school, high school, Division-1 athletes or NBA All-Stars, I’ve been lucky to work with players of every shape and size.
That’s also why I feel like I’m uniquely positioned to help people like YOU take your game to the next level.
- 26 years coaching
- Top 10 gym in America, 6×
- 500+ podcast episodes
- Thousands of hoopers trained
From The NBA To Eighth Grade.
His tailored approach not only has helped me gain noticeable speed and weight, but also added over 4 inches to my vertical leap.
With his guidance, I’ve become more explosive, agile, and versatile on the court.
I’ve seen huge strides in my body, speed, and overall movement year over year since I started working with Mike in 2018.
With the detailed exercises at IFAST, I can move so much better through my hips, create more separation coming off of pindowns and DHO’s, and have improved guarding in space and handling closeouts at the professional level.
I felt like my body has made drastic changes over the years we’ve worked together.
I would highly recommend athletes to come to you in the off seasons, so they can realize how much of just lifting weights isn’t that important, but also working on functional movements, changes of directions, loading the hips, and pushing off each foot.
I have watched my son grow through Mike Robertson’s basketball training program.
Mike’s focus isn’t on chasing weight room metrics, but rather it’s on building athleticism that translates directly to on court performance.
While getting stronger, faster, and better at basketball are all things I have seen in my son since starting to work with Mike, his improvements go far beyond that.
My son is learning what it means to be disciplined, consistent, and meticulous when it comes to training.
IFAST has been great for my son’s development.
They’ve helped him get stronger, move better, and the exercises translate to the court.
Athletes, parents and coaches who know Mike and his work. Their words are trimmed, not edited.
FAQ
Questions
Hoopers Ask.
Straight from Mike.
Make This Your Best Off-Season EVER!
If you’re serious about becoming the best basketball player possible, you need to lock in during the off-season. This program is guaranteed to get you feeling fast, strong and explosive before you report to preseason. So don’t wait any longer…
Checkout is on TrainHeroic, the app your workouts live in. 30-day money-back guarantee, one refund per customer. Read the refund policy
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