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Basketball Strength (No Olympic Lifts)
Basketball Strength (No Olympic Lifts) is an intermediate basketball program that runs 12 weeks at 4 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 program for basketball players who don't use Olympic lifts. Four sessions per week building lower body power through squats, trap bar deadlifts, and kettlebell swings. Heavy emphasis on unilateral work, lateral movement, and injury prevention.
At a glance
| Discipline | Basketball |
| Experience level | Intermediate |
| Length | 12 weeks |
| Training days | 4 per week |
| Equipment | Barbell + Dumbbells + Trap Bar + Bands |
| 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 (No Olympic Lifts)
Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Basketball Strength (No Olympic Lifts). It is free on iOS, Android, and the web, with your data synced across all three.