Performance Training Program 360: Phase 1: Training by Jose Aguayo in TrainHeroic

Performance Training Program 360: Phase 1

SMARTFIT360

Field Sports, Multi-sport, Volleyball, Soccer, Basketball, Football
Coach
Jose Aguayo

Whether it is in-season or off-season, our Sports Performance Programs are a perfect complement to a young athlete’s competitive sports training and team training.

The program touches upon all aspects of overall athleticism with emphasis on progressive drills of Acceleration, Multi-Dimensional/Reactive ability, Top Speed Mechanics, Agility, Strength, Power, and Cardiovascular Endurance.

Our methodology focuses on three phases to progress the athletes no matter what time they start the program.

Prepare: Focus on building a foundation and quality of movement, core strength and strength mechanics.

Train: Athletes start to utilize different tools to improve their speed and agility, strength and power.

Compete: Our third phase focuses on application on movement to more complex drills, as well as they are challenged with our strength and power exercises.

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Strength. Speed and Agility
IMPROVE YOUR FIRST STEP IMPROVE YOUR VERTICAL JUMP IMPROVE YOUR OVERALL ATHLETICISM AND AGILITY LEARN PROPER STRENGTH EXERCISE MECHANICS REDUCE INJURY RISK IMPROVE CORE STRENGTH AND STABILITY
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TRAIN SMARTER! TRAIN WITH A PURPOSE
FEEL BETTER, GET STRONGER, BE FASTER,STAY ACTIVE. DON’T SIT BACK AND WAIT, STAY PREPARED. TRAIN WITH A PURPOSE...
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow.
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Programming 5 days per week
Work on your strength, speed and conditioning. NO EQUIPMENT NEEDED, AGES 12-18, ALL SPORTS.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. ACCESS ALL YOUR TRAINING SESSIONS ON THE GO
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Delivered through TrainHeroic
EASY ACCESS! Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells
Recommended
Kettle bell // Mat // Bands
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Agile 8

A2

Heroic Warm-up

For Completion

Jump training

B

Jump Progression: 1. Barrier jumps ( if you don't have a barrier to jump over put a tape or string on and try to jump over it with full extension and land in quarter squat) Perform 5 sets of 5 jumps. Rest 1 minute between sets. The jumps need to be quick. Focus on the correct landing position.

C1

DB Deadlift

4 x 15

C2

Push-Up

4 x 12

D

SPLIT SQUAT ISO HOLD

4 x 0:15

E1

Opposite Prone

3 x 20

E2

Hip Thrust

3 x 25

E3

Plank

3 x 0:30

Circuit1

F

6 minutes of work. Complete as many rounds as possible Perform 12 burpees ( if you can perform a full burpee just do it without the push up) 20 bodyweight squats 20 sit ups

Monday
Run 2

A

Active Dynamic Warm up 360

1 x 15:00

B

Knee Punch Single response

3 x 6

C

Knee Punch 3 count

3 x 6

D

Get up Sprints

4 x 5 @ 0:45

E

Knee Punch Single response

3 x 6

F

Knee Punch 3 count

3 x 6

G

Get up Sprints

3 x 5

H

Run

4 x 200

I

Foam Roll

1 x 3:00

Tuesday
Week 1 Day 3

A1

Agile 8

A2

Heroic Warm-up

For Completion

Jump Progressions

B

Perform the Following landing progressions. If you have knee issues perform exercise 2 instead. 1. . Squat jumps 5 sets of 5 reps ( you can use dumbbells 5-10 lbs) rest 1 minute between each set. Intensity is Key here. Jump as high as possible and focus on soft landing.

C1

Lateral Lunge

4 x 12

C2

3-way Shoulder Shocker

4 x 10

D1

Single Leg Glute Bridge

4 x 12 @ 30

D2

Prone Y's, T's

3 x 15

E1

Side Plank

4 x 0:20

E2

Scarecrows

4 x 12

E3

Reverse Crunch

4 x 15 @ 0:30

Circuit2

F

Time 30 seconds per station rest 30 seconds Perform circuit 4 times. Count total reps of each exercise. Your score is total reps performed. Exercises 1. Squats 2. Sit ups 3 Mt Climbers 4. Squat Jumps

Wednesday
Week 1 Day 4

A

Jog

1 x 25:00

B

Active Dynamic Warm up 360

1 x 15:00

C

Heroic Warm-up

1 x 5:00

D

Lunge lateral

3 x 3

E

Crossover Lunge

3 x 3

F

Squat Wave

3 x 5

G

Feet on Fire

3 x 0:20

H

Footwork drill: In out

3 x 0:20

I

Shuffle lateral

5 x 0:30

J

1-mile Run

Thursday
Week 1 Day 5

A1

Agile 8

A2

Heroic Warm-up

For Completion

Approach Jump Progressions

B

3 step approach land and hold with soft landing Focus. Land and Hold for 2 seconds. Perform 6 sets of 3 rest 30 seconds between sets, Be fast and focus on the goal. Seated to jumps 3 sets of 6 rest 1 minute between sets

C1

Goblet Squat

3 x 15

C2

Push-Up

4 x 8

D1

Prone Y's, T's

4 x 10

D2

Superman

4 x 10

E1

Plank

3 x 0:45

E2

Side Plank

3 x 0:30

E3

Bicycle Sit-Ups

3 x 30

Circuit3

F

Perform 30 seconds of work followed by 30 seconds of rest. 3 sets 1. Push ups 2. V-up alternating 3. Lunges Score is total reps

Coach
coach-avatar Jose Aguayo

Coach Jose Aguayo is a Premier Fitness and Sports Performance Coach, whose expertise stems from training ELITE athletes for over 20 years. Has helped hundreds of athletes meet their potential working with all levels of fitness groups, including Adult fitness, Youth, Professional and Collegiate athletes. Responsible for the training of professional and semi-professional athletes.

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TRAIN SMARTER!

Build a foundation for the Future!

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FAQs
Who is this for?
For athletes ages 13-18.
How much communication will i get with the coach?
We try to reply within 24 hours, but with this said we will update on Saturdays with any questions or concerns.
What if I miss a day?
Dont worry! You can always go back in the calendar and perform that workout.
What if I don’t know how to do an exercise included in the workout?
There will be some videos posted within the app.. If you can’t perform or don't understand you can message me for modification through the app.
Performance Training Program 360: Phase 1