The Approach
Our programs are not random workouts. They are part of a system.
Below is a breakdown of how each plan fits into the ATPerformance system — what it improves, who it’s built for, and just as importantly, who it’s not for.
Each program listed below is a 12-week guide that can be utilized at any point during the year. Every plan includes three training days per week, with recovery days built inbetween. Consistency matters. These programs are designed to be followed as written and treated as a priority.
If you are currently working with a strength coach, you can collaborate with them to properly integrate these routines into your existing schedule.
All sets and reps are included and are expected to be followed exactly. Each program is built with a bigger picture in mind — and if we’re going to achieve those outcomes, we need to respect the process and establish a strong foundation.
The programs are broken into two 6-week phases. Further details for each program are outlined below.
Not sure where to start?
Most athletes take our free Alignment Assessment (under 10 minutes) and get assigned the plan that actually fits their body and goals.
Ground-Up Blueprint
Build the foundation everything else depends on.
The Ground-Up Blueprint is the starting point of the ATPerformance system. This program is designed for athletes whose Alignment Assessment reveals inefficiencies in posture, foot and ankle function, core engagement, or movement control.
If your body isn’t stacked, no amount of hard training will produce consistent results — it only reinforces compensation. Before you can move fast, jump higher, or change direction aggressively, your body must be stable, aligned, and able to absorb and produce force without compensation.
The Ground-Up focuses on cleaning up the fundamentals most athletes overlook — the same fundamentals that determine whether strength and speed training actually transfers later.
Regardless of your playing level, training on a faulty foundation increases your injury risk and limits your progress. This plan is intentionally controlled. Your progress comes from better positions, not harder effort.
This program blends balance, coordination and quick firing sequences. You’ll receive three structured training days per week, along with learning resources and supplemental strength work and recovery routines.
You can expect to become quicker by safely building the foundation, alleviating unnecessary stress on joints and muscles.
This plan is for athletes with pain, tightness, or movement inconsistencies who are seeking sustainable, long-term improvement.
This plan is NOT intended for athletes seeking fast-paced or high-output workouts, conditioning without correction, or anyone unwilling to slow down to rebuild properly.
If you scored between a 0 - 19 on our self assessment, this is a great place for you to start.
The Playmaker
Turn movement quality into real on-court advantage.
The Playmaker is built for athletes who move fairly well but want that movement to actually show up in games — cleaner stops, sharper cuts, better control into and out of space.
You will train deceleration and acceleration with control and intent, braking, landing and re-acceleration mechanics, and basketball-specific movement patterns that translate to the court.
Each week layers awareness, preparation, dynamic work, strength, and recovery so speed never outpaces control. This isn’t chaos — it’s precision.
You’ll receive three training days per week, nightly routines that complement each day’s load, learning resources and supplemental strength and recovery plans.
The result: you feel more fluid, confident, and efficient when reacting and creating space in games.
This plan is for basketball players who move well but want their training to translate into cleaner, more controlled, and more effective game performance.
This plan is NOT for athletes dealing with pain or major alignment issues, those training “just to get in shape” without regard for movement quality, and those who haven’t built a proper movement foundation.
If your Alignment Assessment score falls between 20-30, this program is your recommended starting point.
GAME SPEED
Perform when the game is fast, chaotic, and demanding.
Game Speed is built for athletes who already move well and are ready to perform at full speed under real basketball conditions.
At this level, speed isn’t linear or predictable. It’s reactive, layered, and constantly changing — just like the game. The goal of Game Speed is to maintain efficiency, decision-making, and control when intensity is high and fatigue sets in.
This program is tailored for athletes who have minor insufficiencies and are looking to improve their acceleration and speed. We combine fundamental technique work, with the twitchy drills required to take your speed to the next level.
This program places a strong emphasis on improving body awareness, strengthening the core, hips, and back while getting your body comfortable in acceleration angles needed to run past the competition.
You will be programmed 3 speed specific workouts per week. Since we need to prioritize recovery, I expect you to take your rest days seriously.
You will also be given access to supplemental recovery routines and body weight strength programs that can be done on recovery days.
If you scored between a 32-40 on our self assessment, this is a great place for you to start.
YOUTH ATHLETE BLUEPRINT
Build the foundation for long-term athletic success.
The Youth Athlete Development plan is designed for young athletes who are still learning how to move, control their bodies, and develop proper training habits.
At this stage, the goal isn’t maximizing output — it’s building the movement literacy, coordination, and body awareness that will allow athletes to safely develop strength and speed later in their careers.
Young athletes today are often exposed to high volumes of competition before their bodies are prepared for it. This program focuses on organizing the system first — improving posture, breathing mechanics, balance, and fundamental movement patterns.
Each week layers awareness work, coordination drills, strength foundations, and athletic skill development so athletes learn how to move efficiently while building confidence in their bodies.
You’ll receive three training days per week, along with simple daily routines that reinforce the habits needed for long-term improvement.
The result: athletes who move better, feel more in control, and develop the physical foundation needed to safely progress into higher levels of training and competition.
This plan is built for young athletes, beginners, and developing players who want to build real athleticism the right way.
Parents
Specifically made for athletes ages 11-15 — helping guide your athlete to understanding their bodies and how to train for the performance results they want.
This is an opportunity to propel your child’s athletic potential and pain free movement for life. Time spent repping the wrong patterns has a compounding negative effect. But when play and training is pain free, it naturally supports positive reps.