week one

The target this week is teaching your body how to absorb momentum, stabilize your center of gravity, and harness ground-reaction force through deceleration.

Spend spend three seconds lowering the weight with control on every rep.

The extended time under eccentric tension (3-seconds) makes each rep more challenging, choose a moderate rep range and a lighter load for a significant strength stimulus.

2-3 Sets x 6-8 Reps

The frequent high-force braking moments in court-sports are eccentric in nature and a leading cause of soft tissue and joint injuries. The Superpowered Legs for Basketball program directly addresses this exposure by dedicating the first two weeks to developing the biomechanical capacity to absorb and control these forces through progressive eccentric and isometric loading.