Monday

Power Clean: 3x4-6 @ 60-70%

Clean Pulls: 3x4-6 @ 65-75%

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

Romanian Deadlifts: 3x4-8

Bench Press: 3x4-8 @ 70-80%

Bent-Over Rows: 3x4-8

Technique drills: 10-15 minutes

Sprints: 3x20 yards

5-Yard Sprint + stop + 5-Yard Sprint: 5x

Defensive Shuffles: 3x5 yards

Tuesday

Stationary dribbling drills: 10-15 minutes

Shadow shooting drills: 5-10 minutes

Shooting progression drills: 10-15 minutes

Free-throw practice: 10-15 minutes

Wednesday

Back Squats: 3x12-15 @ 65-75%

Lunges: 3x12-15 each leg

Good Mornings: 3x12-15

Reverse Hyperextensions: 3x12-15

Calves: 3x12-15
Endurance Circuit:

Kettlebell Swings

Bodyweight Squats

Heavy Rope Slams

Lunges

Kettlebell Swings

Inchworms

Heavy Rope Slams

Push-Ups

Kettlebell Swings

Bear Crawls

Heavy Rope Slams

Thursday

Sprinting and V-cut dribbling drills: 10-15 minutes

Lay-up drills: 10-15 minutes

Shadow shooting drills: 5-10 minutes

Shooting the key: 10-15 minutes

Friday

Dumbbell Bench Press: 3x12-15

Superset: Dips and Pull-Ups: 3xMax each

One-Arm Dumbbell Rows: 3x12-15 each arm

Seated Dumbbell Shoulder Press: 3x12-15

 Superset: Biceps/Triceps: 3x12-15 each

Endurance Circuit:

Kettlebell Swings

Bodyweight Squats

Heavy Rope Slams

Lunges

Kettlebell Swings

Inchworms

Heavy Rope Slams

Push-Ups

Kettlebell Swings

Bear Crawls

Heavy Rope Slams

Monday

Warm-Up

Footwork fundamentals

Shooting progressions

Lay-up progressions

1 on 1 offensive/defense skills
 5 on 5 scrimmage, focusing on specific offensive plays/defensive strategies

Tuesday

Game

Strength training

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

Romanian Deadlift + Medicine Ball Throw: 3x4-6+5 Throws

Dumbbell Bench Press + Clapping Push-Ups: 3x4-6 + 5 Push-Ups

Pull-Ups: 3xMax

Wednesday

Warm-Up

Footwork fundamentals

Shooting progressions

Lay-up progressions

1 on 1 offensive/defense skills

3 v 3 small-sided games

Thursday

Warm-Up

Footwork fundamentals

Shooting progressions

Lay-up progressions

1 on 1 offensive/defense skills

5 on 5 scrimmage, focusing on offensive plays/defensive strategies

Friday

Game

Strength training

Back Squats + Squat Jumps: 3x4-6 @ 70-80% + 5 jumps

Reverse Hyperextensions: 3x8-12

Bench Press + Medicine Ball Chest Pass: 3x4-6 @ 70-80% + 5 Throws

Bent-Over Rows + Medicine Ball Throws: 3x4-6 + 5 Throws