When “basketball” and “three-peat” are mentioned in one sentence, you immediately think of undisputed glory. Bagging titles in such indomitable fashion is sheer indication of a ball club’s imposing will over a league.

As repetitive as they are, exercise programs can have the impression of painfully mundane written all over it.

But, it’s in such perception and strict practice that world class athletes pride themselves in. They adapt an unshakeable mindset that each proper rep done brings them closer to being battle-ready come game day. Your mindset should be “I have to get better. I have a lot of things to do to get there, that’s why I’m here.”

Proper form dictates the degree of conditioning you’ll attain. That’s why fitness tests strictly adheres to this maxim. One example is “pushups to failure” test. It tasks you to perform pushups continuously, but soon as you bend your back, you stop. The same principle applies to their pullups test (do a minimum of 15 pullups, but stop as soon as you break form) or core strength test (do as much situps as you can in a minute, but improperly done reps aren’t counted). Make it a point that you don’t only train the muscles, you train movements, it’s about efficiency of movement. There’s no greater cliche in competitive sports training than “practice makes perfect,” but it’s in the economization of motion that makes the baller better.

Train four times a week, with 2-4 hours for strength and conditioning each session. To kick things off, begin with the essentials. Make sure the core is strong and stabilized. Do the four-point stability series. The cluster of calisthenics involves the front plank, left and right side plank, and lastly, the glute bridge to test the cager’s core.

Also incorporate core fortification with your resistance exercise programs for a better burn on the midsection. And depending on the exercise programs, there are demanding lifts that require serious contracting of the core.

After core work, do dynamic stretching. It’s called dynamic stretching because it’s a stretch that allows more movement.

Warm-ups are integral to any exercise programs, but making warm-ups dynamic activities your major muscle groups for high-intensity movement.

A batch of pylometrics is next, which varies day-to-day alternately tackling the upper and lower body. To enhance and challenge the player’s agility and remaining energy, linear and lateral speed drills follow. Do the sprints first before going to the gym.