Athletic Performance 3X
Jason Brown Coaching
Strength & Conditioning, Functional Fitness, Functional TrainingATHLETIC PERFORMANCE 3X is the ultimate 3x per training program that focuses on improving performance via three main sessions: two to develop strength and one to develop conditioning.
This program employs both strength & hypertrophy work, power training, and work to improve general physical preparedness.
If you're pressed for time, but still want to maximize performance this program is it.
This program is perfect for those that want to focus on other things outside of the gym like endurance training or BJJ.
Sessions take 60 minutes to complete including your warm-up & cooldown.
This program is different from ALL of my other programs in that it's designed specifically for the advanced individual that only wants train 3x per week and improve their performance.
Prep
A
Full Body Warm-up
1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.
B
Landmine Rotation to Press
5 x 3
C
Sumo Deadlift with chains
5 x 5
D1
Bar Dips
3 x MAX
D2
Neutral Chest To Bar Pull-ups
3 x MAX
D3
Single Leg Skater Squat
3 x MAX
E
Turkish Get-up
3 x 1
Recovery
F
Cooldown
1. Worlds Greatest Stretch x 8 total reps 2. Recovery Breathing x 8 breaths - 5s nasal inhale + 1s hold at top + 5s nasal exhale in supine position + 1s hold at the bottom.
Prep
A
Conditioning Warm-up
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: 3 x 3. Rest 45-60s. *light load for maximal height
B1
KB Thrusters
5 x 0:20
B2
DB Renegade Rows
5 x 0:20
B3
Ski Erg
5 x 0:20
B4
Alternating KB Swings
5 x 0:20
B5
Heidens
5 x 0:20
B6
Landmine Rotations
5 x 0:20
Recovery
C
Conditioning Cooldown
1. Foam Roll Either Hamstrings, Quads, or Hip Flexors - wherever you feel tightest. Perform 6-12" non-painful passes (different than your warm-up) 2. Worlds Greatest Stretch x 10 reps each side (slow & intentional) 3. Optional Recovery Walk x 3:00. Nasal Breathe + hold your breath for 5s every 60s. *Your entire cooldown is done with nasal breathing with 5s inhales + 5s exhales
Prep
A
Full Body Warm-up
1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.
B
Barbell Shoulder Press
5, 4, 3, 2, 1
C
SSB Squat with slight pause
5, 4, 3, 2, 1
D1
Romanian Deadlift
3 x 10
D2
Rollback Triceps
3 x 15
D3
Prone Rear Lateral Raises
3 x 20
Carry Medley
E
Accumulate: 300 ft. of Heavy Farmer Carry 200 ft. of Moderate Front Rack Carry 100 ft. of Moderate Overhead Carry (same weight as front rack carry) - Complete one before going to the next.
Recovery
F
Cooldown
1. Worlds Greatest Stretch x 8 total reps 2. Recovery Breathing x 8 breaths - 5s nasal inhale + 1s hold at top + 5s nasal exhale in supine position + 1s hold at the bottom.
Jason Brown
I’ve spent my entire 18+ year career training everyday athletes to become healthier, stronger, and better conditioned, using concurrent training. I’ve been exclusively online coaching since 2015. I’m a combat veteran, a former gym owner, founder of Jason Brown Coaching, and published author of “Lower-body Training” via Human Kinetics.
Jarrod Wyatt
Head Coach for Jason Brown Coaching. Personally I have been doing CXC for the last 5 years and I am better conditioned and stronger than ever at the age of 41! I own and operate my own gym in Cortez, CO, Mountain Range Fitness where I write the programming for my group strength and conditioning classes, 1:1 clients, and for youth athletes.
The amount of pure dogsh*t programs on the market blows my mind. Don't make the mistake of using a crap from some influencer that does not know their ass from their elbow.
Get Athletic Performance 3X
Sam Pender
Member
Verified Athlete"The best program you can invest in!! I was doing my own workouts and following a lot of what is seen on social media. I started training with JBC years ago and I can not say enough. Finally implementing the rest my body needs and am gaining strength while seeing a body composition change.b"
Ken Williams
Member
Verified Athlete"Working with JBC over the last several months has been awesome. The format is simple, there are demo videos for every exercise, and if you have questions he’s super-responsive. The training is truly dialed in for me, which is a big change for other programs I’ve followed!"
Josh Casby
Member
Verified Athlete"Hands down the best training program I've ever used. Functionally, I'm stronger and faster than I ever was, and I considered myself an athlete."
