Project Rage: Comprehensive 32-Week Knee Rehab, Strength, Sprint, Dunk, and
Shooting Program
Program Overview
This program follows a scientific periodization model to develop knee
strength, sprint mechanics, vertical jump, shooting efficiency, and basketball
performance. The training is split into five progressive phases, ensuring a safe return
to high-intensity movements like dunking, sprinting, and full-court play.
Phase 1: Knee Strength & Hypertrophy (Weeks 1-8)
Goal: Reduce pain, rebuild tendon resilience, and develop muscle foundation.
Monday & Thursday (Strength & Isometrics)
• Wall Sit – 4x30-45s (progress to weighted backpack if pain-free)
• Spanish Squat – 4x30-45s (add resistance bands for load)
• Single-Leg Isometric Hold – 4x30-45s per leg
• Seated Knee Extension Isometric – 4x30-45s (use a resistance band for added
difficulty)
• Standing Calf Raise Hold – 4x30s (progress to single-leg)
Tuesday & Saturday (Mobility & Stretching + Shooting Practice)
• Quadriceps Stretch – 3x30s per leg
• Hamstring Stretch – 3x30s per leg
• Ankle Mobility Drills – 3x10 reps
• Hip Flexor Stretch – 3x30s per side
• Tibialis Raise – 3x10 (bodyweight or light resistance band)
• Shooting (Form Shooting & Spot-Up Shots, No Jumping) – 250-300 shots
Wednesday & Sunday (Low-Impact Movement + Shooting Practice)
• Walking – 2-3 km at a comfortable pace
• Stationary Cycling / Outdoor Biking – 10-15 min (low resistance)
• Controlled Bodyweight Squats – 3x12
• Shooting (Spot-Up Mid-Range, No Jumping) – 300 shots
Target Progression:
• Start: Bodyweight only
• End of Phase: 50-60% 1RM squats, pain-free controlled movements
Phase 2: Strength Phase (Weeks 9-16)
Goal: Develop strength, introduce controlled plyometrics, and build jump mechanics.
Monday & Thursday (Strength & Load Progression)
• Back Squat – 4x8 (55-80% 1RM, increase weekly)
• Bulgarian Split Squat – 3x8 per leg
• Nordic Hamstring Curl (Assisted) – 3x6
• Weighted Calf Raises – 4x12
• Leg Press (if gym available) – 4x10 (progress from 50-70% of max load)
Tuesday & Saturday (Mobility & Stretching + Shooting Practice)
• Dynamic Hamstring Stretch – 3x12
• Hip & Ankle Mobility – 3x12 per side
• Standing Quad Stretch – 3x30s per leg
• Foam Rolling (Quads, Calves, Glutes) – 5 min
• Shooting (Mid-Range Spot-Up, No Jumping) – 300-350 shots
Wednesday & Sunday (Jump Mechanics & Conditioning + Shooting
Practice)
• Jogging – 2 km
• Box Jumps (Low Height) – 3x5
• Single-Leg Pogos – 3x10 per leg
• Jump Approach Work (Form Focus) – 3x6
• Shooting (One-Dribble Pull-Ups, No Jump) – 350 shots
Target Progression:
• Start: 55-60% 1RM strength work
• End of Phase: 70-80% 1RM squats, full-depth pain-free jumps
Phase 3: Power Phase (Weeks 17-24)
Goal: Develop explosive power and integrate dunk-focused training.
Monday & Thursday (Strength & Power Training)
• Back Squat – 4x6 (80-95% 1RM)
• Trap Bar Deadlift – 4x5 (Start at 70% 1RM, increase to 90%)
• Depth Jumps – 3x5
• Sled Push Sprints – 4x20m
Tuesday & Saturday (Jump-Specific Work & Mobility + Shooting
Practice)
• Max Vertical Jumps (3-5 Approach Jumps) – 3x8
• Lateral Bounds – 3x10 per side
• Dunk Practice (If Rim-Ready) – 3x10 attempts
• Shooting (Set Shot 3-Pointers, Light Push-Off) – 400 shots
Wednesday & Sunday (Jump Endurance & Agility + Shooting Practice)
• Repeat Jump Endurance (6-8 Jumps per Set) – 3x5
• Sprint-into-Jump Drills – 4x30m
• Acceleration Work – 3x20m
• Shooting (Controlled Jump Shots, Limited Movement) – 450 shots
Target Progression:
• Start: 80% 1RM strength
• End of Phase: 90-95% 1RM, max-effort jumps & dunk attempts
Phase 4: Speed-Strength Phase (Weeks 25-28)
Goal: Maximize fast force production and quick-twitch response.
Monday & Thursday (Speed-Focused Lifting)
• Back Squat – 3x5 (55-80% 1RM, move explosively)
• Olympic Lifts (Power Cleans or Snatch) – 3x3 (75% 1RM)
• Reactive Depth Jumps – 3x5
• Flying Sprints – 5x30m
Tuesday & Saturday (Dunk-Specific Drills + Shooting Practice)
• Dunk Approach Work – 3x6
• Jump Technique Refinement – 3x5
• Full-Speed Dunk Attempts – 3x10
• Shooting (Max Effort 3-Pointers, Full Jump) – 500 shots
Target Progression:
• Start: 55-70% 1RM
• End of Phase: Max velocity sprinting, consistent dunking
Phase 5: Peaking Phase (Weeks 29-32)
Goal: Peak for max vertical jump, sprint speed, and in-game explosiveness.
Monday & Thursday (Low-Load, High-Speed Work)
• Speed Squats (30-55% 1RM) – 3x5
• Plyometric Overspeed Jumps – 3x6
• Sprint-Into-Jump Sequences – 3x8
• Shooting (Full-Speed In-Game Shooting) – 600 shots
This 32-week training plan ensures optimal knee health, vertical jump progression,
basketball skill development, and a safe return to full 5v5 play.
Weeks Done
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