Join The Team

  • Welcome! I'm Coach Dave "My Bad" Orr. Try My Hoops Bot for specialized, seasonal, basketball weight training guidance,
  • workout tracking, post-workout recovery tips, fitness/nutrition information and more.
    1. The My Hoops Bot provides an updateable chart with weight training exercises designed to develop and maintain your physique and conditioning for basketball.

      2. If you have questions about an exercise, you can ask Coach directly in the Chat Bot.

    2. The My Hoops Bot workouts are tailored for the 3 seasons, off-season, pre-season, and in-season.

    3. You can update the chart, tracking your workouts as you go.
    4. The bot will continuously track your workouts, and display
      information related to your progress,

      while also allowing your coach to see and compare players.

    5. The app can answer questions related to your workout, provide
      recovery and fitness/nutrition/weight loss tips.
    6. You can ask questions like "how can i lose weight?" or

      7. "tell me what an overhead barbell press is?" or

      "what are the ingredients of your detox drink?"

      Coach provides recovery tips tailored to you and your workout.

      Click here to get started w/ My Hoops Bot

    7. Once you join, coach will add you to the active user list.

      8. Start by typing this command in the chat box /start Day 1 Week 1 @YourName.

      Below are some details on the 3 different seasons and their related workouts
      tailored to enhance your hoops training during each phase of the Hoops year.

      Off-Season Program (Orr-offseason_training_1.2)

      Goal: Build endurance, power, and strength foundations.

      Frequency: 4 days/week (split into Days 1&3, Days 2&4).

      Style: High reps, moderate weight (about 60% of 1RM).

      Key Feature: High-volume work (20 reps, 2–3 sets), plus plyometric moves like wall jumps and jump squats for explosiveness.

      Pre-Season Program (Orr-preseason-workout)

      Goal: Transition into basketball readiness → power, strength, endurance.

      Frequency: 4 days/week (two-day split repeated).

      Style: Supersets for efficiency (do paired exercises back-to-back without rest).

      Key Feature: Gradual intensity increase + Olympic lifts (power clean) + plyometrics.

      In-Season Program (Orr-in-season-workout)

      Goal: Maintain strength/power without over-fatigue.

      Frequency: 2 days/week.

      Load: 60% of 1RM (1 Rep Max) → lighter weight, higher reps to preserve joints and energy.

      Key Feature: Consistency + lower volume to maintain off-season gains while staying fresh for games.

      In Summary:

      Off-season = build (strength + endurance, high volume).

      Pre-season = sharpen (power + explosiveness, Olympic lifts, supersets).

      In-season = maintain (lighter, efficient, keeps you strong but fresh).