For the Explosive Athlete

ThreeFour Ventures LLC

Football , Basketball, Lacrosse, Hockey
Coach
Jake Bargas

This 4 week phase is designed for the athlete who wants to build muscle and increase power output on multiple levels. I recommend you doing this program during your off-season. This is just PHASE 1 of a 3 part explosive athlete program.

I want you to jump higher, run faster, lift heavier, but most importantly move better. I have implemented some mobility and balance work to help you support the often missed muscle groups during hypertrophy.

This phase can be repeated and turned into an 8 week block . Sports I think its best for: Football, Basketball, Hockey, and Lacrosse.

Remember to leave your ego at the door, trust the process, and enjoy the ride. Good luck and God Bless!

$47
Get For the Explosive Athlete
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BENEFITS
Improve Power Output | Increase Endurance | Improve Movement | Speed | Strength | Mobility | Muscle Growth
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Everything, yes everything ALL through an app.
Equipment
Required
Weight Rack // Barbell // Trap Bar // Dumbells // Kettlebells // TRX // Assault Bike // Field Access or Treadmill // Bands // Medicine Ball
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

A

Dynamic Stretch

1 x 10:00

B1

Trap Bar Jump

4 x 5

B2

Push Up Shoulder Taps

C1

Back Squat

4 x 8

C2

Kneeling Hip Flexor/Quad Stretch

4 x 6

C3

1-Arm DB Row

4 x 8

D1

Band Pull-Apart

3 x 10

D2

Physio Ball Core Variations

3 x 5

D3

Single Leg Balance & Reach

3 x 5

D4

Suitcase Carry

3 x 20

E

Assault Bike

3 x 6

Tuesday
Week 1 Day 3

A

Dynamic Stretch

1 x 10:00

B1

Push Press

4 x 6

B2

Push Up to T Twist

4 x 10

C1

Alt. Arm DB Bench Press

4 x 8

C2

Prone T's

4 x 8

C3

Single Leg RDL

4 x 8

D1

Stability Ball Hamstring Curl

3 x 8

D2

Paloff Press

3 x 8

D3

TRX Rollouts

3 x 8

D4

Low Box SL Squat

3 x 8

E

In Sport Conditioning Work

1 x 15:00

Thursday
Week 1 Day 5

A

Dynamic Stretch

1 x 10:00

B

Hang Power Clean

4 x 5

C1

Eccentric Pull Up

4 x 6

C2

Foam Roller Lat Stretch

4 x 5 @ 0:30

C3

DB Reverse Lunge

4 x 8

D1

TRX Row

3 x 8

D2

Straight Leg Over Head Sit Up

3 x 8

D3

Lateral Lunge in Place

3 x 8

D4

Side Plank Rotation

3 x 10

E

Woodway Curve Sprinting

Friday
Week 1 Day 6

A

Dynamic Stretch

1 x 10:00

B1

Single Arm Russian KB Swing

4 x 6

B2

Single Leg Glute Bridge

4 x 8

C1

Trap Bar Deadlift

4 x 6

C2

Banded Alternate Single Leg Lowering

4 x 6

C3

1/2 Kneeling Landmine Press

4 x 8

D1

Tempo Push Up

3 x 8

D2

KB Pull Through

3 x 10

D3

Copenhagen Iso Hold

3 x 5 @ 15

D4

DB Farmer's Carry

@ 20

E

Sport-specific skill work

1 x 15:00

Coach
More from ThreeFour Ventures LLC
coach-avatar Jake Bargas

NFL Fullback with 10 years of S&C Experience. Focusing on Mobility, Stability, & Strength Coaching.

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