Real Basketball Endurance
Real Basketball Endurance builds elite aerobic and anaerobic conditioning. Improve court coverage, recovery speed, and work rate to maintain power and intensity through every quarter.
Coach
CURVA
Focus
Conditioning
Length
4 weeks
Workout
60 min
Price
Free
About this plan
Program Type: Conditioning
Length: 4 weeks
Frequency: 4 days per week
Structured for 4 days per week, this program integrates seamlessly with on-court practice sessions, ensuring players can build endurance without overtraining. You can also create extra sessions each week through the CURVA app.
About the Plan
Real Basketball Endurance is a 4-week program built to elevate the stamina and conditioning required to perform at peak intensity throughout every game. The plan combines both aerobic and anaerobic training to help players sustain high-speed play, recover quickly, and maintain explosiveness deep into each quarter.
Through interval conditioning, court-based sprints, agility circuits, and functional strength work, athletes develop the cardiovascular base and muscular endurance needed to thrive in a fast-paced game. Core and lower-body conditioning are emphasized to support stability, movement efficiency, and fatigue resistance.
By the end of the program, players will feel fitter, faster, and more resilient — able to perform with energy, focus, and power from tip-off to the final buzzer.
Plan Structure
Day 1
Lower Strength + Aerobic Intervals
Day 2
Upper Power + Short-Interval Bike Conditioning
Day 3
Rest Day (Rest)
Day 4
Strength-Endurance Circuit (Lower focus)
Day 5
Metabolic Conditioning + Core Recovery
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength + Aerobic Intervals
Day 2
Upper Power + Bike Threshold Work
Day 3
Rest Day (Rest)
Day 4
Strength-Endurance Circuit (Lower focus)
Day 5
Metabolic Conditioning + Core Resilience
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength + Mixed Intervals
Day 2
Upper Power + Threshold Bike Intervals
Day 3
Rest Day (Rest)
Day 4
Strength-Endurance Circuit (Lower & Reactive)
Day 5
Metabolic Conditioning + Core Durability
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength + Aerobic Intervals
Day 2
Upper Power + Intervals
Day 3
Rest Day (Rest)
Day 4
Strength-Endurance Circuit (Lower & Reactive)
Day 5
Final Metabolic Conditioning + Core Durability
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
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