In general, I’d evaluate my season and my game to identify strengths and weaknesses. Then I’ll prioritize my weaknesses.

That will be the basis for how I build my workouts. Maybe I want to shore up two weaknesses or add a new go to move. Whatever my goal is will dictate how I structure my workout. And of course maintenance/improvement of my core strengths will be included as well.

Here’s the key: don’t try to do everyone in one workout. Each day your focus is either improving your game on the court or your body in the weight room or with SAQ work.

In order to get the most out of your training you need to be working at a high intensity and with as much energy as possible. Lifting after you go hard in the gym takes away from your weight training and vice versa.

Not that you can’t do both in the same day, just not in the same workout period. When I was in college I’d go to the gym in the morning before class and hit the weights in the afternoon or that evening after class. That why my body had time to recover from the first workout and I had enough energy to go hard in the second workout.

If I only had 1 hour to workout in the gym I’d break it down something like this:

• 10-15 minute warm-up (not static stretching) where I get in some ball handling work in a progression from low intensity into high intensity. Should be sweaty by the end.
• 35-40 minutes for my themed workout (shooting, low post work, scoring moves to the basket etc.)
• 5-10 minute competition to finish the workout (beat the pro, if I have a partner we’ll compete in a shooting game or one dribble-two dribble only one-on-one.)

Then you build in variety by changing the theme of your workout for that day based on what you want to improve in the off-season and maintaining your core.

Strength training and SAQ stuff should be done on separate days or in separate workouts the same day.

So if you are working out 6 days a week you could do 3 gym days and 3 strentgh/SAQ days or some combination.

And over the course of the off-season how break up your skill work, strength/SAQ work and actually playing should change.