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Basketball Strength & Power
Basketball Strength & Power is an intermediate basketball program that runs 12 weeks at 3 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.
What this program is
A 12-week in-season friendly program for basketball players. Three sessions per week emphasizing explosive power, single-leg stability, hamstring protection, and core anti-rotation. Built around cleans, squats, and unilateral work.
At a glance
| Discipline | Basketball |
| Experience level | Intermediate |
| Length | 12 weeks |
| Training days | 3 per week |
| Equipment | Barbell + Dumbbells + Trap Bar |
| Loading | Percentage of 1RM or RPE, with explosive and unilateral work. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure, not a flat workout list. Blocks are labeled by mesocycle (Accumulation, Intensification, Realization, Peak) and progress over the 12 weeks. Main lifts can run as a percentage of your training max, which resolves live from your maxes, so a heavier max reprices the plan without a rebuild. Log your AMRAP top sets and the app proposes a training-max bump at the end of each cycle, then reprices every percentage in one tap. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.
Start Basketball Strength & Power
Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Basketball Strength & Power. It is free on iOS, Android, and the web, with your data synced across all three.