SUMMER GRINDCATION: Football Performance Program
COACH JUICE
Football , Strength & Conditioning, Speed, Custom ProgrammingSummer is your window to SEPARATE. This is where the work pays off.
I built the Summer Grindcation [9 week program] for athletes who don’t want to leave their season to chance. Whether you’re trying to earn a starting spot, land a scholarship, or just come back a different animal, this 9-week system is built to get you there.
Get faster, stronger, more explosive, and packed with functional muscle. All in one program, built to perform.
It’s the exact type of training I give to athletes in-person. Speed work, strength, mobility, mindset. All delivered through the TrainHeroic app so you can follow it anywhere, anytime.
No fluff. No guesswork. Just a clear, focused plan to help you get faster, move better, and train like the athlete you know you can be.
Let’s Separate to Elevate this Summer!!
Prep
A
Lower Body Warm Up
I'm going to walk you through the warm up. So, click the video and follow along. Once you're feeling confident about the routine, feel free to just crush it without the video. Worlds Greatest 1x6ea Glute Sits 1x6ea Balancing Airplanes 1x6ea Iron Cross 1x6ea Scorpions 1x6ea Side to side lunge 1x6ea Hamstring sweeps 1x6ea Toy Soldier 1x6ea Split Squat + Twist 1x6ea
Speed/Agility
B
Speed Mechanics - ACCELERATION
Speed Mechanics - ACCELERATION This warm-up locks in your acceleration mechanics before the real work begins. You’ll groove piston-like leg action and learn to attack the ground with force and precision. Every rep primes your body to move faster with intent and control. 1. A March 1x10yds 2. A March w/Arms 1x10yds 3. A Switch 2x5yds 4. High Knees 2x10yds 5. Power Skip 2x20yds
C1
Standing DB Calf Raise
3 x 10
C2
DB Split Squat
3 x 12
C3
45 deg Back Extension
3 x 15
D1
Poliquin Step Ups
3 x 20
D2
Hanging Garhammer
3 x 30
Prep
A
Upper Body Warm Up
Standing QL Stretch 1x8ea Worlds Greatest 1x6ea Band Distractions 1x30 Small Band Rotator Warm Up 2x10ea
B1
DB External Rotator on Knee
3 x 15
B2
DB Powell Raise
3 x 15
C1
Standing Braced - Single Arm DB Shoulder Press
4 x 11
C2
Close Grip Supinated Chin Ups
4 x 9
D1
JM Press Neck
4 x 12
D2
Standing Front + Later DB Shoulder Raise
4 x 12
Prep
A
Lower Body Warm Up
I'm going to walk you through the warm up. So, click the video and follow along. Once you're feeling confident about the routine, feel free to just crush it without the video. Worlds Greatest 1x6ea Glute Sits 1x6ea Balancing Airplanes 1x6ea Iron Cross 1x6ea Scorpions 1x6ea Side to side lunge 1x6ea Hamstring sweeps 1x6ea Toy Soldier 1x6ea Split Squat + Twist 1x6ea
B1
Cable Pancake (weighted stretch)
4 x 8
B2
L-Sit Iso Hold
4 x 40
B3
45deg QL Raise
4 x 12
C1
ISO Hamstring
3 x 30
C2
Sled Drag
3 x 60
D1
EZ Bar Wrist Extensions
3 x 25
D2
EZ Bar Wrist Flexion
3 x 25
Prep
A
Lower Body Warm Up
I'm going to walk you through the warm up. So, click the video and follow along. Once you're feeling confident about the routine, feel free to just crush it without the video. Worlds Greatest 1x6ea Glute Sits 1x6ea Balancing Airplanes 1x6ea Iron Cross 1x6ea Scorpions 1x6ea Side to side lunge 1x6ea Hamstring sweeps 1x6ea Toy Soldier 1x6ea Split Squat + Twist 1x6ea
Speed/Agility
B
Top Speed Mechanics
Top Speed Mechanics 1-2-3 Progression 1x4 each Butt Taps 1x20yds Ankle Dribbles 1x10yds Calf Dribbles 1x10yds Overhead High Knees 2x20yds
C1
Seated Calf Raise
3 x 12
C2
Goblet Cyclist Squat
3 x 8
C3
Single Leg Alternating Leg Curl
3 x 6
D1
Side Step Up
3 x 15
D2
Sumo RDL
3 x 12
D3
Cable Leg Raise level 1
3 x 12
Prep
A
Upper Body Warm Up
Standing QL Stretch 1x8ea Worlds Greatest 1x6ea Band Distractions 1x30 Small Band Rotator Warm Up 2x10ea
B1
Side lying DB Rotator
3 x 15
B2
Trap 3 Raise
3 x 15
C1
Low Incline (15 deg) DB Press
4 x 11
C2
Single Arm Seated Cable Row
4 x 11
D1
Incline DB Curls
3 x 12
D2
Bent Over SA Tricep Ext
3 x 12
D3
Neck ISO Holds
3 x 6
At Home Stretching
A
Stretching: Kneeling on toes x 1min Pidgeon x 2min ea Couch Stretch x 1:30min ea Adductor Butterfly stretch x 2min Seated Pancake x 2min Seated pike x 2min
Coach Juice
Former Pro Athlete | Football Performance Specialist. MY MISSION is to empower athletes to achieve peak performance, build resilience, elite speed, strength and earn college scholarships
Summer is here to SEPARATE!! If you’re looking to be the best athlete you can be, let’s get this thing started today!
Get SUMMER GRINDCATION: Football Performance Program
Albert Reese
D1 College Football Player
Verified Athlete"Julian is absolutely a top notch coach. His sessions enhanced my performance more than I could have ever imagined. Hands down one of the best trainers there is."
Dylan Djete
D1 College Football Player
Verified Athlete"I was trying to get to the next level, and Coach Juice helped me accomplish that. If you want to get better there’s no better option but to train with him!"
Eddie Rox
Valdosta State Football Player
Verified Athlete"The best training our there hands down! I noticed areas like my speed, strength, mental toughness and even my eating habits change for the better after working with Coach Juice."
