Elevate Coaching Services

Swimming, Youth Sports
Coach
Avery Adams

As the Elevate system focuses on Bodyweight strength before external resistance,

Both equipment integration programs will start with one days of Bodyweight focus and one "equipment day", in an effort to increase self-awareness and stability, then progress through 4 unique training phases focused on building foundational strength centered around, movement mastery. 

This program includes
- Dynamic Preparation
- Connection & Awareness Drills
- Jumping and landing progressions
- Upper body Stability & Strength progressions
- Lower body squat and lunge focus
- Dynamic core and Proper Sit Ups




Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Bodyweight
sample week banner image
phoneMockup
Sample Week
Week 1 of 20-week program
Monday
Elements Phase 1

A

Skip for Distance

4 x 25

B

Forward Leg Swing

1 x 10

C

Lateral Leg Swings

1 x 10

D

Front Support Flutter Kicks

3 x 10

E

ABC Push Ups

3 x 3

F

Forward Jump & Freeze

3 x 6

G

PVC Box Squat

3 x 4

H

Forward Crawl

3 x 10

Wednesday
Elements Phase 1

A

Side to Side

4 x 25

B

Hands on Waist Rotations

2 x 12

C

MedBall Chest Pass

3 x 6

D

Ring Row

3 x 6

E

Straight Back Jump & Freeze

3 x 6

F

Lunge - Forward

3 x 6

G

Backward Crawl

3 x 10

Friday
Elements Phase 1

A

Skip for Distance

4 x 25

B

Hinges

2 x 10

C

Prone T's

3 x 10

D

Prone I's

3 x 8

E

Lateral Jump & Freeze

3 x 6

F

PVC Box Squat

3 x 4

G

Side Crawl

3 x 10

20 Week, Level 2: 9-12 Year Old Bodyweight, Rings & Med Balls