Transformation 2026 — Week 1: Retest and Reintroduce
We are past the Reset. If you ran the spring program, the base is in — the legs have miles on them and the fundamentals are repaired. Now we accelerate, and we have six weeks to do it. By the time fall practice opens in September, we want a different athlete walking through the gym doors. That work starts this week, and it starts with a number.
Before we run a single interval, we test. You cannot chase a standard you never measured.
The running
This is a running-first block, so we lead with it every week.
Mile time trial. Go find a track or a measured stretch and run your honest mile. Log it. This is your baseline for the next six weeks, and the sub-6 standard is what we are chasing. Do not sandbag it — a soft number this week only lies to you in August.
Reintroduce top-end speed. 10 x 100m at near-max effort, walk back to the start between each. We are not building endurance here. We are waking up the fast-twitch gears the spring base work left dormant.
The court
Thirty minutes of full-speed finishing — both hands, off one foot and off two, through contact. Every rep at the pace you intend to play in the fall. Slow reps build slow players.
Strength
Light and explosive to open the block. Med-ball throws, box jumps, band work. Fast, not heavy. We are teaching the body to move quickly again, not grinding it down.
The week
Mon — Mile time trial. Log it.
Tue — Strength (explosive) + shootaround
Wed — On-court finishing series, 30 min at game pace
Thu — Off or easy movement (bike, swim)
Fri — 10 x 100m near-max, walk-back recovery
Weekend — one full off day, one easy day
The standard
Write your mile time somewhere you will see it every day. That number is the whole point of this block — it is the difference between a player who is “in shape” and one who is in basketball shape. We chase it for six weeks.
Reset repaired you. Transformation starts now. Get the number on the board.