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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 shoulder care.
At a glance
| Discipline | Basketball |
| Experience level | Intermediate |
| Length | 12 weeks |
| Training days | 4 per week |
| Equipment | Barbell + Dumbbells + Trap Bar + Bands |
| Loading | RPE targets per block, 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. The 12 weeks are grouped into 3 blocks, and the sets, reps and effort targets change from one block to the next. Lifts carry RPE targets rather than percentages, and you choose the weight. If you would rather run a lift off a percentage of your max, switch that row to a percentage in the editor. 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 and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Basketball Strength (No Olympic Lifts) from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.