Basketball HP - Phase 2

KP Sports Performance

Basketball
Coach
Coach Kyle

Want to get serious about your basketball training? I've laid out the blueprint to train like the pros + get results Want to become the best basketball player you can be, but don’t know where to start?

… Are you lacking the right basketball training program to improve performance on and off the court? … Are you tired of trying to piece together workouts on social media without any real results? … Are you ready to finally take your basketball training seriously and unlock your potential?

If that’s you, launch your game to new levels with The Basketball High Performance Program!

This one-of-a-kind training program is packed with exercises and drills to improve your strength, develop freakish athleticism, build durability & movement quality, improve your on-court skills, and more!

The Basketball High Performance Program is our proven, basketball-training system that gives you the blueprint to train like the NBA pros so YOU can develop elite speed and strength on the court.

Be Game Day ready! Don’t just dream of playing high-level basketball — make it happen!

Let’s get to work!

Start your Phase 2 of the program!

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BECOME QUICKER & SHIFTIER
Develop your change of direction speed and agility so that you can blow by defenders, start and stop on a dime, and react faster to make game-changing plays.
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DEVELOP ON-COURT SPEED
Put in that linear speed work so you can stop playing catch-up and sprint freakishly fast on on the basketball court.
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TRAIN LIKE NBA PROS FOR A FRACTION COST
To be an elite athlete, you need to train like an elite athlete. I'm giving you the exact exercises I've used when training the pros!
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JUMP HIGHER & BE EXPLOSIVE
Maximize your vertical gains and jump explosively on the court. With our plyometric + lower body strength days, you'll be able to dunk higher, get that head-turning rebound, and out-jump the opponent!
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BUILD FULL BODY BASKETBALL STRENGTH
Don't let contact phase you when attacking the basket. Be stronger and more durable to stay off the bench. Get basketball strong
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Full Gym access // Open Court
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Sample Week
Week 1 of 4-week program
Sunday
A. Phase 2: Week 1 Day 1 - Max Effort Plyometrics + Lower Body Strength

A1

BHP - Bent Knee Calf Raise

1 x 8

A2

BHP - Wall Standing Calf Raise

1 x 8

A3

BHP - Reverse Step Up

1 x 8

B1

BHP - World's Greatest Stretch

1 x 8

B2

BHP - Rotational Reverse Lunge

1 x 8

B3

BHP - Lunge Matrix

1 x 3

C1

BHP - Depth Drop

2 x 5

C2

BHP - Double Leg Ankle Jump (Hand on Hip)

3 x 6

D1

BHP - Depth Box Jump to Vertical Jump

2 x 3

D2

BHP - Dumbbell Split Squat Iso

2 x 0:20

E1

BHP - Depth Lateral Hurdle Jump

3 x 4

E2

BHP - Depth Lateral Hurdle Jump Rebound

3 x 3

F

BHP - Back Squat

3 x 8

G1

BHP - Trapbar Deadlift

3 x 5

G2

BHP - Banded/Cable Split Drop Rotational Press

3 x 10

H

BHP - Dumbbell Rear Foot Elevated Split Squat

3 x 6

Sunday
B. Phase 2: In The Zone: Elite Scoring System Workout #1

A1

ITZ - Crossover Warmup

1 x 1

A2

ITZ - Between The Legs

1 x 1

A3

ITZ - In & Out

1 x 1

A4

ITZ - Behind The Back

1 x 1

B1

ITZ - Mikan Drill

1 x 10

B2

ITZ - Form Shooting

3 x 10

B3

ITZ - Rhythm Through Pullup

2 x 10

C

ITZ - Crossover Jab

4 x 5

D

ITZ - Behind The Back Shift

4 x 5

E

ITZ - Quarter Spin

4 x 5

F

ITZ - Load Through Hesi Pull Up

2 x 10

G

ITZ - Lateral Float Hesi Pull Up

H

ITZ - Snatch Hesi Pull Up

2 x 10

Monday
A. Phase 2: Week 1 Day 2 - Acceleration + Dynamic Effort Upperbody

A1

BHP - Adductor T-Spine Rotation

1 x 8

A2

BHP - 1/2 Kneel External Rotation

1 x 8

B1

BHP - Lateral Lunge Complex

1 x 8

B2

BHP - Lunge T-Spine Rotation

1 x 8

C1

BHP - Lateral Push Step

2 x 8

C2

BHP - Lateral Shuffle

2 x 20

D1

BHP - Sprint Backpedal Sprint

2 x 2

D2

BHP - Lateral Shuffle Sprint

2 x 2

D3

BHP - Crossover Sprint Shuffle

2 x 2

E1

BHP - Dumbbell Row to Rotational Press

3 x 8

E2

BHP - Dumbbell Single Arm Incline Press

3 x 8

F1

BHP - Dumbbell Seated Clean and Press

3 x 8

F2

BHP - Banded/Cable Pivot Row

3 x 8

Monday
B. Phase 2: In The Zone: Elite Scoring System Workout #2

A1

ITZ - Crossover Warmup

A2

ITZ - Between The Legs

A3

ITZ - In & Out

A4

ITZ - Behind The Back

B1

ITZ - Mikan Drill

1 x 5

B2

ITZ - Form Shooting

3 x 5

B3

ITZ - Rhythm Through Pullup

2 x 5

C

ITZ - Double In & Out

4 x 5

D

ITZ - Through Cross

4 x 5

E

ITZ - Through Behind

4 x 5

F

ITZ - Jab Dribble Pull Up

2 x 10

G

ITZ - Jab Stepback Pull Up

H

ITZ - Jab Cross-Jab Sidestep Pull Up

2 x 10

Tuesday
A. Phase 2: Week 1 Day 3 - Rest
Tuesday
B. Phase 2: In The Zone: Elite Scoring System
Wednesday
A. Phase 2: Week 1 Day 4 - Full Court Speed + Dynamic Effort Lowerbody

A1

BHP - Plank Knee Tuck

1 x 8

A2

BHP - Dynamic Calf Stretch

1 x 8

B1

BHP - Lunge T-Spine Rotation

1 x 8

B2

BHP - Superman

1 x 8

C1

BHP - A Skips

2 x 20

C2

BHP - B Skips

2 x 20

C3

BHP - Carioca

2 x 20

C4

BHP - High Knees

2 x 20

D

BHP - Full Court Diagonal Sprint

2 x 2

E

BHP - Shuffle Curve Sprint

2 x 2

F1

BHP - Diagonal Bound to Sprint

3 x 2

F2

BHP - Lateral Push Step Bounds

3 x 8

F3

BHP - Single Leg Tuck Jumps

3 x 6

G1

BHP - Landmine Explosive Squat

3 x 8

G2

BHP - Landmine Single Leg Deadlift

3 x 8

G3

BHP - Landmine Lateral Squat

3 x 8

Wednesday
B. Phase 2: In The Zone: Elite Scoring System Workout #3

A1

ITZ - Crossover Warmup

A2

ITZ - Between The Legs

A3

ITZ - In & Out

A4

ITZ - Behind The Back

B1

ITZ - Mikan Drill

1 x 5

B2

ITZ - Form Shooting

3 x 5

B3

ITZ - Rhythm Through Pullup

2 x 5

C

ITZ - In & Out Through Pull Up

4 x 5

D

ITZ - In & Out Pound Drag Crossover

4 x 5

E

ITZ - 10 mins Combo Shooting

1 x 10:00

Thursday
A. Phase 2: Week 1 Day 5 - Multidirectional Speed + Upperbody Strength

A1

BHP - Plank Rotation

1 x 8

A2

BHP - Modified Yoga Pushup

1 x 8

B1

BHP - Lunge T-Spine Rotation

1 x 8

B2

BHP - Inch Worm

1 x 8

C1

BHP - Double Leg Lateral Line Hop

2 x 10

C2

BHP - Staggered Line Hop

2 x 10

D1

BHP - Double Crossover Sprint

2 x 2

D2

BHP - Hip Turn Sprint

2 x 3

D3

BHP - Diagonal Shuffle Sprint

2 x 2

E1

BHP - Barbell Bench Press

3 x 8

E2

BHP - Dumbbell Plank Lateral Raise

3 x 10

F1

BHP - Pullup

3 x 5

F2

BHP - Renegade Row to Press

3 x 5

F3

BHP - Banded/Cable Jab Step Vertical Press

3 x 8

Thursday
B. Phase 2: In The Zone: Elite Scoring System Workout #4

A1

ITZ - Crossover Warmup

A2

ITZ - Between The Legs

A3

ITZ - In & Out

A4

ITZ - Behind The Back

B1

ITZ - Mikan Drill

1 x 5

B2

ITZ - Form Shooting

3 x 5

B3

ITZ - Rhythm Through Pullup

2 x 5

C

ITZ - Double Fake Jab Pull Up

4 x 5

D

ITZ - Toe Tap Crossover Pullup

4 x 5

E

ITZ - Through Misdirection Pull Up

1 x 20

F

ITZ - Through Misdirection Hesi Side Step Pull Up

1 x 20

G

ITZ - 5spot Mid & 3Point Shooting

1 x 1

Friday
Week 1 Day 6 - Off-Court Recover Flow

A1

BHP - Foam Roll: Adductors

2 x 10

A2

BHP - WGS Childs Pose

2 x 10

A3

BHP - Reverse Nordic Iso

2 x 0:30

A4

BHP - Lying Down Knee Hug

2 x 10

A5

BHP - Pigeon Stretch Rotation

2 x 10

A6

BHP - Rotational RDL High Knees

1 x 10

A7

BHP - Supine Hamstring Stretch

1 x 10

Coach
coach-avatar Coach Kyle

Coach Kyle is the Owner & Head Strength & Conditioning Coach at KP Strength & Performance. Coach Kyle is known for his detailed and results-driven training and for his complete dedication to his clients as he purposefully sets out to help them feel, look and perform better. Kyle's experience includes working with professional athletes, Olympic-level athletes, and youth athletes and teams.

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Take your on & off court game to the next level!

Start now!

Get Basketball HP - Phase 2
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FAQs
What is the Basketball High Performance Program?
The Basketball High Performance Program is a 12-week online training program that helps athletes develop speed, agility, power, and conditioning. It will also help you improve your skills on the court. This is Phase 2 of the program.
Who's this program for?
This program is for all-level hoopers that want to get faster and more explosive! If you’re a parent or a coach, this program is also great for you to do with your athletes.
How many workouts per day and week?
This program has 2 workouts per day consisting of ON and OFF court training session. You can expect 5 workout days per week.
Basketball HP - Phase 2