Strength & Stability Foundation
Strength & Stability Foundation builds total-body control, balance, and power for basketball players. Develop core and joint stability to improve strength, movement efficiency, and injury resilience.
Coach
CURVA
Focus
Strength
Length
4 weeks
Workout
60 min
Price
Free
About this plan
Program Type: Fitness Training
Length: 4 weeks
Frequency: 4 days per week
Structured for 4 days per week, this program works seamlessly alongside basketball practices, allowing players to develop stability and strength without affecting on-court performance.
About the Plan
Strength & Stability Foundation is a 4-week program designed to build the essential physical base every basketball player needs. The plan focuses on developing total-body strength, balance, and joint stability to enhance movement efficiency and long-term performance.
Through compound lifts, unilateral strength work, and core stabilization drills, athletes improve strength symmetry, body control, and coordination across all movements. The plan also targets injury prevention by reinforcing weak links, especially in the knees, hips, and ankles.
By the end of the program, players will have a stronger, more stable foundation — enabling better agility, power, and consistency in every phase of the game.
Plan Structure
Day 1
Lower Strength — Back Squat
Day 2
Rest Day (Rest)
Day 3
Upper Strength — Bench Press
Day 4
Rest Day (Rest)
Day 5
Hinge Strength — Trap Bar Deadlift
Day 6
Rest Day (Rest)
Day 7
Unilateral & Core Stability — Front Squat Emphasis
Day 1
Lower Strength — Back Squat
Day 2
Rest Day (Rest)
Day 3
Upper Strength — Bench Press
Day 4
Rest Day (Rest)
Day 5
Hinge Strength — Trap Bar Deadlift
Day 6
Rest Day (Rest)
Day 7
Unilateral & Core Stability — Front Squat Emphasis
Day 1
Lower Strength — Back Squat
Day 2
Rest Day (Rest)
Day 3
Upper Strength — Bench Press / Push Press accessory
Day 4
Rest Day (Rest)
Day 5
Hinge Strength — Trap Bar Deadlift
Day 6
Rest Day (Rest)
Day 7
Unilateral & Core Stability — Front Squat Emphasis
Day 1
Lower Strength — Back Squat (Peaking)
Day 2
Rest Day (Rest)
Day 3
Upper Strength — Bench Press (Peaking)
Day 4
Rest Day (Rest)
Day 5
Hinge Strength — Trap Bar Deadlift (Peaking)
Day 6
Rest Day (Rest)
Day 7
Unilateral & Core Stability — Front Squat (Peaking)
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