Start with the free Alignment Assessment.

Before jumping into a program, it’s important to understand how your body currently stacks and moves. Training without that awareness often leads to wasted effort, stalled progress, or unnecessary stress on the body.

The assessment takes just a few minutes and helps you:

• Identify how your body is aligned

• Understand where you’re compensating (if at all)

• Get clear direction on which program fits your body right now

From there, you’ll be guided toward the plan that matches your current needs, not a one-size-fits-all workout.

The goal isn’t to do more — it’s to start in the right place.

Yes. All ATP programs are designed to complement basketball and in-season schedule, not compete with it.

Whether you’re in-season, off-season, or training year-round, the structure accounts for:

• Jumps, sprints, cuts, and deceleration

• Practice and game load

• Recovery and durability

If you’re in-season, volume stays controlled so you can perform on the court, not just in the gym.

If you’re already on a weight program, it’s important to communicate that with your trainer so  both programs can work together and support your results and avoid conflicting stress on your body.

Both.

Advanced athletes benefit because they clean up inefficiencies that limit output.
Younger or newer athletes benefit because they build habits and foundations before bad patterns set in.

Most sessions range from 30–60 minutes, depending on the phase and day.

Everything is structured to be efficient, intentional, easy to follow inside the app.

Not all pain is the same – and understanding the difference matters. 

Functional discomfort/pain often shows up as temporary soreness, stiffness, or tightness that improves as you warm up or move. This is common in athletes and is typically a sign that your body needs better alignment, control, and load management.

Structural pain, on the other hand, tends to be sharp, worsening, or persistent. Pain that doesn’t improve with rest, limits daily movement, or feels unstable should be evaluated by a qualified professional before starting this program.

If you’re dealing with stiffness, soreness, or tightness that feels more like a restriction, our plans will help:

• Reduces stress on problem areas

• Rebuilds control and tolerance

• Helps you train without constantly feeling beat up

If you’re unsure, the Alignment Assessment points you in the right direction to which program is built for you.

Your main program always comes first — that’s the priority and the driver of your results.

Supplemental workouts (Daily Routines, Strength Toolbox, Knee Pain, or Follow Along Videos) can typically be added:

• On off days

• After your main session (never before)

• Or on days labeled as optional inside the app

If your body feels overly fatigued or tight, that’s your signal to pull back, not push more. The goal isn’t to do everything — it’s to do the right things consistently. 

The Daily Routines include recovery, warm-up, and nightly routines that can be done at your discretion. Their load is not high in these so we will be good to do whenever you need – that is what they are there for.

Results look different for every athlete, and progress isn’t always linear. 

Early on, many athletes begin to notice:

• Increased awareness of how their body moves and feels

• Better control in positions that previously felt unstable

• Small changes in comfort and confidence during training

As consistency builds, those changes start to show up as:

• More efficient movement

• Better tolerance to training volume

• Stronger carryover to the court over time

The biggest improvements don’t come from rushing — they come from showing up consistently and letting the process do its work.