Competitor Built: 8-Week Basketball Strength Program

Get Stronger, Win Contact, and Stop Getting Pushed Around

Competitor Built is an 8-week basketball strength program designed for athletes who want to get stronger in the weight room so they can perform better on the court. This program is built around the idea that strength is one of the most overlooked qualities in basketball, yet it impacts nearly everything: finishing through contact, holding position, rebounding, defending, changing direction, and playing with more confidence. If you are tired of getting pushed around, losing physical battles, or feeling like your body is holding you back, this program was built for you.

Over the next 8 weeks, the focus is simple: get stronger through consistent, structured training. The program emphasizes foundational strength exercises, smart progressions, and basketball-specific support work that helps you build strength safely and effectively. While this is primarily a strength program, you will also see a small amount of power-based work included to help you move better and apply your strength more explosively. The goal is not to do everything. The goal is to help you develop real strength that carries over to the game.

Each training session is designed to be straightforward and purposeful. You will work through major lifts, accessory exercises, and core work that all play a role in building a stronger, more durable athlete. As the weeks go on, the program will challenge you to improve your technique, handle more load, and build the kind of strength that shows up in competition. Stay consistent, focus on doing each rep well, and trust the process. If you do, you will come out of these 8 weeks stronger, more physical, and better prepared for the demands of basketball.

Program Duration: 8 weeks, 3 days per week

Phase 1 (Weeks 1-4): Foundation Strength: This phase focuses on building a strong base. You’ll develop proper technique, improve movement quality, and begin building strength through foundational lifts. The goal is to prepare your body to handle more load while reducing injury risk and setting the stage for progress.

Phase 2 (Weeks 5-8): Re-Load and Peak: In this phase, you’ll build on your foundation by increasing intensity and pushing your strength to new levels. Expect to handle more weight, improve force output, and develop the kind of strength that shows up in physical play on the court.

Recommended Equipment: Barbell, trap bar, weight plates, squat rack or power rack, dumbbells (various weights), cable machine, pull up and dip bar, box for jumps, decline bench, resistance bands. If you don't have some of this equipment there are alternative exercises provided. 

How it works: 

This program will be delivered through the BridgeAthletic app and you will be added to my organization!  Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.

Here are the steps to follow: 

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

Resources: 

• How to purchase a program & get started
• How to accept your invite
• Training on the Bridge app

Learn how you'll train on the Bridge app!