The Athlete System
BTA Athletic Performance
Football"The Athlete System" is a program designed specifically to improve athletic performance. This program is made for committed athletes that want to take their performance to the next level. With a mix of speed, strength, and recovery, this program will help you optimize your gains. The Athlete System will improve your speed, strength, and overall athleticism. Do you want to become an elite athlete? Then The Athlete System is the program for you!
A
MedBall Speed Skaters
3 x 8
B1
Resisted Sprint
4 x 10
B2
Sprint
4 x 10
C
5-10-5 Pro Agility
4 x 1
D1
Barbell Bench Press
5, 5, 5, MAX
D2
Single Arm Face Pull
3 x 12
E1
Romanian Deadlift (RDL)
3 x 8
E2
Wide Grip Pull Ups
3 x 8
F1
Goblet Lateral Lunge
3 x 8
F2
Bicep Curls (Choice)
3 x 15
F3
Split Stance Horizontal Band Chop
3 x 12
A1
Med Ball Slam
2 x 6
A2
Triple Broad Jump
2 x 2
B
Depth Drop to Box Jump
3 x 3
C
2 Step Approach Jumps
1 x 10
D1
Heels Elevated Back Squat
5, 5, 5, MAX
D2
Med Ball Rotational Throw
3 x 3
E1
FFE Reverse Lunge
3 x 8
E2
1/2 Kneeling Landmine Shoulder Press
3 x 8
F1
DB Lateral Raise
3 x 15
F2
Crossover Sled Drag
3 x 20
F3
Plate Overhead V-Ups
3 x 12
A
Extensive Plyo Warmup
1 x 20
B1
Barbell Roll Outs
3 x 10
B2
PVC Straight Arm Rotations
2 x 30
C1
T-Spine Open Books
3 x 4
C2
Split Stance Pallof Press
3 x 10
D1
Copenhagen Reach Through
3 x 20
D2
Kneeling Bretzel Stretch
2 x 30
E
Zone 2 Cardio
1 x 20:00
A1
Power Skip For Height
2 x 15
A2
Power Skip For Distance
2 x 15
B
Primetimes
2 x 15
C
Flying 10
4 x 1
D1
Push Press
3 x 5
D2
Banded Pull Apart OH Press
3 x 12
E1
Contralateral KB/DB SL RDL
3 x 8
E2
Single Arm Row
3 x 8
F1
Prone Machine Hamstring Curl
3 x 12
F2
Tricep Choice
3 x 15
F3
Back Extension With Rotation
3 x 12
A1
RFE SL Jumps
3 x 5
A2
Weighted DB Jumps
3 x 3
B
SL Max Approach Jumps
1 x 10
C
Hang Clean
3 x 3
D1
Trap Bar Deadlift
3 x 5
D2
MedBall SL Depth Drop
3 x 3
E1
Bulgarian Split Squat
3 x 8
E2
Alternating Incline DB Bench
3 x 8
F1
Prone Y's, T's
3 x 10
F2
Heavy Sled Push
3 x 20
F3
Suitcase Carry
3 x 30
A
Extensive Plyo Warmup
1 x 20
B1
Spinal Extension Drops
3 x 10
B2
Horizontal Floating Reaches
3 x 30
C1
90/90 Hip Mobility + Extension
3 x 5
C2
Split Stance Banded Side Bends
3 x 8
D1
Deep Squat Ankle Mobility
3 x 12
D2
Low to High Band Chop
3 x 8
E
Zone 2 Cardio
1 x 20:00
Brandon Antczak
Meet Brandon Antczak, owner of BTAAP (Brandon T. Antczak Athletic Performance). Brandon played 4 years of college football, while working to become a sports performance coach. He has experience training hundreds of athletes from youth to Division 1 Collegiate athletes. Brandon holds certifications as an ACE Personal Trainer, and as an OTA Certified Sports Performance Coach.
An Elite Program to take your sports performance to the next level. Get started and see the results!
Get The Athlete System
Jax Hertel
Northern Michigan Linebacker
Verified Athlete"BTAAP has helped me take my game to the next level. Since I started Training with Brandon I have received All-Conference honors in my first 2 seasons at Northern Michigan."
Arnulfo Ortega
Wisconsin Lutheran College Kicker
Verified Athlete"I came to Brandon to get some training for a pro kicking combine. Since we started I am stronger, feel better, and most importantly kicking better."