B Strong Program

B Strong Program

Build power, endurance, and longevity with B Strong, Britt Smart’s Hybrid Basketball Strength & Conditioning Program.

Designed around five key focus areas, strength, hypertrophy, bodyweight endurance, conditioning/speed, and flexibility. This 7-week cycle enhances performance and reduces injury risk for basketball athletes of all levels.

Each week includes three structured workouts and a benchmark or challenge to track your progress, followed by a reset week to recover and recharge.

The program cycles three times, with progressive adjustments every 7 weeks to keep your body adapting and results growing.

Strength = Consistency Over Time. Build it with B Strong.

Build Strength. Improve Performance. Play Longer.

B Strong is Britt Smart’s Hybrid Basketball Strength & Conditioning Program, designed to help athletes develop a powerful, resilient body built for the demands of the game. Whether you’re a player, coach, or weekend competitor, this structured plan will elevate your strength, endurance, and movement efficiency — while lowering your risk of injury.

The Program Breakdown

B Strong is a 7-week cycle built around five key performance areas:

  1. Strength – Low-rep power work to build a strong, stable foundation.

  2. Hypertrophy – Higher-rep pyramid sets to enhance muscle tone and control.

  3. Bodyweight Endurance – Functional strength and stamina using your own body weight.

  4. Conditioning / Speed / Plyometrics – Cardio-intensive sessions to boost performance and explosiveness.

  5. Flexibility & Recovery – Long-hold mobility training to expand range of motion and prevent injury.

Each week includes three structured workouts, with a benchmark or challenge session every few weeks to measure progress and keep you accountable. Every seventh week is a Reset Week, allowing your body and mind to recover before entering the next phase.

Progressive Cycles for Lasting Results

The program repeats three times, with adjustments every 7 weeks to increase intensity and variety as your strength and endurance grow. Each phase builds on the last — helping you track improvement, stay consistent, and continually challenge your limits.

Why It Works

  • Basketball-specific design: Built to complement skills training and game performance.

  • Structured accountability: Benchmarks and challenges to keep you motivated.

  • Sustainable progress: Reset weeks prevent burnout and encourage recovery.

  • All-levels friendly: Scalable weights, reps, and cardio options make it accessible to everyone.

The B Strong Promise

Strength = Consistency Over Time.
This program gives you the structure, guidance, and motivation to train smarter — not harder — and build a body that performs at its best every time you hit the court.

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