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Basketball Training Light
Basketball Training Light is a beginner basketball program that runs 4 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 4-week, 4-day per week upper/lower split for basketball players using only dumbbells and machines. Two lower body sessions (squat focus + hinge focus) alternate with two upper body sessions (push + pull). Three strength exercises plus three core exercises per session. Two progressive blocks build volume then intensity.
At a glance
| Discipline | Basketball |
| Experience level | Beginner |
| Length | 4 weeks |
| Training days | 4 per week |
| Equipment | Dumbbells + Machines |
| 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 4 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 Training Light
Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Basketball Training Light. It is free on iOS, Android, and the web, with your data synced across all three.