A sixth month training program has been planned for Lewis Hards, an amateur basketball player who intends to reach his peak and, more importantly, aims to increase strength in basketball. Lewis also wants to compete for the men's Southeast Regional trails scheduled for later this year. Using a published peer-reviewed academic lesson, studies illustrate that strength plays a significant role in basketball players as it is a component they rely on heavily due to power. needed for running, jumping, passing, shooting and rebounding. Many on-court actions are fast, often involving a rapid explosion and requiring great power output, particularly in the leg and hip area, as research has shown that lower body strength increases a player's vertical leap. individual (Baker, 2000; Fleck, 1999; Kevin and Fulton, 2001). Consequently, the recruitment of muscle mass is crucial in basketball because this contributes to the lengthening and shortening cycle of the leg muscles which facilitates the leg muscles to create more contractile energy (Clutch et al, 2000; Bobbert and Van Ingen Schenau, 2002 ) as jumping games. an important role in an individual's ability to jump for the ball. Therefore the aim of this training preparation program for Lewis Hards will be predominantly strength based as (many referees) reveal it to be a key catalyst in empowering athletes and improving human performance. Furthermore, it has been stated by (Chandler and Brown, 2008) that it is important that designing an appropriate training program involves controlling the number of sets, exercise intensity, volume, load, rate of progression and rest periods for greater long-term performance gains. In comparison it is also important...... middle of paper......individuals; this is further supported by the ACSM guidelines (Ratamess et al., 2009). The research by Willardson et al. (2008) can be applied to the Mr Hards program as the subjects had extensive experience in strength training; However, they highlight that rest periods may vary depending on age, level and individual training goals. Bottom line, if the difficulty of the workout is not increased at some point, there will be no further gains in specific muscle groups (quadriceps/hamstrings, gastrocnemius/soleus, and glutes). Therefore, to progressively overload the affected muscle groups it is necessary to increase the total training volume by increasing the number of sets or repetitions and rest periods. More importantly, these changes must be implemented consistently to allow sufficient time for physiological adaptations, due to these factors the total training volume should be done in a small amount between 2.5% and 5% (ACSM, 2002).