Training Program Guide

Step #1: Figure out your goal or your competition will make that

choice for you

What is the sole purpose of the training program you’re going to create?

Your dream goal

● Ex: making varsity freshman year, getting MVP, winning a championship, getting

a college scholarship

Your small goals/ wins

● “Think of progressions”

● Ex: I just ran a suicide 2 seconds faster

● Ex: I was able to go game speed the whole workout without feeling like I

was dying!

● Ex: improving your shooting percentage by 5%, improving your SPG by 1

Step #2: Figure out the constraints you have.

Your time horizon

● Ex: if you only have 3, 6, 12 months to accomplish your goal it will change

the intensity of your training program.

 Your priorities

● Ex: if you put friends, video games, girls above basketball and school

The effort and sacrifice you’re willing to put in

● Ex: if you won’t wake up at 6am to get an extra 100-200 shots in then you

have to find out another time slot to fit this

The right/ effective methods you’re using to obtain your goal (different

trainers online use different methods to achieve the same goal)

● Make sure to research correctly and do your due diligence in finding good

quality drills to improve your game

Analysis paralysis

● Ex: hoopers try to find the perfect drill to do rather than just do trial and

error and try out 20 different drills and find the 3-5 that work out best for

them

Pro Tip: The truth about any training program

● Nothing worth it is ever easy and anything easy is usually worthless.

● Ex: 50 makes a day is so easy that it won’t improve your game (at least quickly)

vs. 200 makes a day is so hard (especially over a long period of time) that it will

improve your jumpshot 100% guaranteed

Step #3: Be honest with yourself on how much effort & sacrifice

you’re willing to give.

Time

● Personally I dedicated at least 12 hours to basketball a week and I always rested

one day a week.

● 12 hours / 6 days = 2 hours / day

● During Covid, I dedicated 24 hours a week to basketball.

● 24 hours / 6 days = 4 hours / day

● Some people might’ve been doing more than me and I understand that, but

what I always understood is you have to choose a time interval that you are able

to do for years, not months. If another kid put in 30 hours or 35 hours a week for

3 months, I would still beat him with my 24 hours a week because I did it for 5

years. It’s about outlasting the guy next to you as well. The game within the

game

● Action step: Choose a time interval that you will commit to each week.

Effort

● Be honest with yourself about how intense and focused you really are in your

workouts or practices. Are you going game speed 100% of the time? Are you

the most focused out of all your teammates? Or are you going half-ass? Are you

joking on the sideline while your coach is talking? Don’t get me wrong, I’ve done
 it all. But the farther I got in my career and the more goals I created for myself,

the more focused I got and the more intense my practices / workouts got.

● Action Step: Analyze how much “effort” (not just showing up to

practice…that’s the bare minimum) you really put in every time you step

on the court.

Sacrifice

● “Sacrifice everything you want for the thing you want the most”

● If you want time with friends, girls, and family more than your goals of being a

top performer in basketball then you simply cannot be the best because the

best are sacrificing everything. And when I say everything I mean everything.

How do I know? Because I’ve done it… for 10 years. It’s hard, it’s lonely, it

sucks… but the result just feels so fuckin good. You will be looked upon by your

peers, your classmates, your siblings, even your dog by accomplishing what

they thought was not possible for you, but they aren’t going to be with you at

6am when it’s 50 degrees outside. They’re not going to be with you when you

worked out twice already but you still have to get 100 more makes in because

you said to yourself you have to. They’re not going to be with you through the

downs and I never wanted them to be. I embraced the darkside. I embraced the

loneliness. I embraced the chase. I know it sounds terrible to many, but for the

few that read this and feel a fire lit inside them, I am talking to you because you

understand what many never understand in their life. This is what winning is
 about. It’s about the ugly. It’s about the dark. It’s about pulling yourself together

when no one will do it for you. Only then can you really call yourself a winner. Go

be a winner.

● Action Step: Sacrifice, sacrifice, sacrifice, sacrifice, and then win.

Step #4: Figure out what you have to do to get to your goal

The What is important because let’s say you want to make varsity. First you have to

analyze your weaknesses and see what you’re not good enough in to be a varsity level

player.

Example Problem: My shooting, ball-handling, defense, and effort aren’t up to

varsity level standards

Example Solution: For the next three months, I will work on all of these. I’m

going to create a detailed schedule from Monday-Saturday and write down every

workout to do so that I have no excuse not to do it. I realize if I don’t do this, I will never

make varsity.

The How is important because some people don’t know what drills to do. The great

part of technology is now you can search up anything on youtube, get great workouts,

and just write them down to bring with you to the park or gym…or you can go to my

Custom workout builder or pre-made training programs :)

Example: Search youtube for “60 min shooting workout”.

● Write the workout down in your phone or on paper

 ● Bring the workout with you to the gym/park

● Do the workout

● Repeat it at least 5-10 times before you look up another workout

The Why is important because you won’t last long in a training program without a

strong why. My why has usually been surrounded around proving people wrong or

beating people when they think they can beat me. That has always made me want to

jump out of my seat and get to work.

Action Step: Think about what would get you out of bed at 5 am to go workout.

What would your thoughts be? What feelings do you feel? Do you feel angry? Do you

feel motivated? Push that button again and again and again until you have to find a

different one.

Step #5: Execute

● Not much has to be said now. I’ve given you the tools and steps to be whoever

you want to be. It’s up to you now whether you can work with no one pushing

you except yourself.

Step #6: Repeat steps #1-5 for a different area of weakness.