Hey all. I'm in need of a basketball training program. I'm a good player, and I play in a lot of local leagues. However, I wish to improve my conditioning in order to become more competitive in the sport. I'm about 6'2" and weigh 198 pounds. First of all, I do want to drop a LITTLE bit of weight, but gain muscle to become more lean. A lot of that should come with diet.

What I'm really looking for in terms of help from everyone here, is a good training program designed to increase strength (while not necessarily increasing mass) as well as explosiveness/quickness. I'm nearing the end of an offseason, and will be starting basketball shortly. Games are on the weekend, if that matters. I work a 9-5 job Monday-Friday, so planning around that would be helpful. Should I start with an early morning workout before I go to work etc.?

Any tips, and any sort of program would be helpful. Thanks!