MVP Athletic

Pure Performance

Strength & Conditioning
Coach
Guillaume Béland

MVP ATHLETIC is a strength and conditioning program created to develop your full athletic potential. This program is focusing on getting your physical quality to the next level. You will become faster, stronger and more explosive.

With a linear progression approach, you will continually get faster, stronger and more explosive than ever. You will use with different training methods to stress your body the right way and progress from cycle to cycle.

If you want to push yourself, develop your speed, your strength, your explosiveness, look good and feel good, jump on the MVP ATHLETIC Program today!

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Speed Kills
Speed and accelaration are fundamental keys for a lot of sports. Building acceleration and top speed takes time and smart work. MVP ATHLETIC will get you amazing acceleration and speed gains.
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Build Strength
Being strong is fundamental for every sport and also is for longevity. Building strength takes time and hard work. MVP ATHLETIC will get you amazing strength gains and teach you the fundamental of strength training.
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Linear Progression
You will progress the right way from cycle to cycle. MVP ATHLETIC will teach you the foundation of strength and conditioning training by using a linear progression. Every 4 weeks, you will start a new cycle.
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Look Good, Feel Good
You will get amazing speed and strength gains with this program, and you will pack some muscle from the accessory work added to the program.
Features
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Access to your coaches
I will hold you accountable and provide the feedback you need to grow.
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Programming 5 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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Detailed, expert instruction
I will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell and Plates // Dumbbells // Bands // Sled/Prowler // Box
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 - Day 1

Prep

A

Sprint Warm up

15m Skip with Arm Swing (Back and Forth) 15m Heel to Toe Walk 15m Toe Walk 15m Heel Walk 15m Ankle Hops Foward 15m Ankle Hops Backward 15m A Walk 15m A Skip 15m High Knees 15m Walking Knee Hug 15m B Walk 15m B Skip 15m Frankenstein Walk 15m Straight Leg Bound 15m Butt Kick 15m Walking Quadricep Stretch 15m Power Skip - Vertical 15m Power Skip - Horizontal 15m Acceleration (65-70%) 15m Walk 15m Acceleration (70-75%) 15m Walk 15m Acceleration (75-80%) 15m Walk

B

Sled Sprint

4 x 10

C1

Trap Bar Deadlift

3 x 6

C2

Box Jump

3 x 6

D

Dumbbell Reverse Lunge

3 x 10

E1

Dumbbell Push Press

3 x 8

E2

Dumbbell Seal Row

3 x 8

E3

Banded Face Pull

3 x 15

F

Standing Med Ball Side Toss

3 x 6

G

Dumbbell Farmer's Carry

3 x 30

Monday
Week 1 - Day 2

Prep

A

Warm up - MVP Athletic

10 Prone Angel 10 Cat Cow 10/10 Adductor Thoraric Rotation 10/10 Glute Bridge March 10/10 Banded Lateral Walk 5/5 3-Way Lunge 10 Band Pull Apart 10 T Push up 2 sets : 20 Ankle Hops 5 Counter Movement Jump 3 Slam Ball

B

Banded Assisted Pogo Jump

3 x 20

C

Lateral Sled Drag

3 x 50

D1

Dumbbell Hammer Curl

3 x 12

D2

Dumbbell Skull Crusher

3 x 12

E

Banded Tricep Pushdown

1 x 50

F1

One Quarter Turkish Get up

3 x 6

F2

Forearm Plank

3 x 60

G

Assault Bike

3 x 5 @ 15

Tuesday
Week 1 - Day 3

Prep

A

Squat Warm Up

10 Cat Cow 10/10 Adductor Thoracic Rotation 10/10 Half Kneeling KB Ankle Rock 10/10 Psoas March 10/10 Banded Lateral Walk 10/10 Banded Terminal Knee Extension 10/10 Banded Pallof Press 2 Sets : 5 Pause Goblet Squat 3 Counter Movement Jump

B

Front Squat - OWL

3 x 6

C1

Dumbbell Snatch

3 x 5

C2

Rotational Med Ball Slam

3 x 5

D

Chin Up

3 x 6

E

Incline Barbell Bench Press

3 x 6

F1

Banded Leg Curl

3 x 20

F2

Standing Dumbbell Calf Raise

3 x 15

G

Side Plank Banded Row

3 x 12

Thursday
Week 1 - Day 5

Prep

A

Sprint Warm up

15m Skip with Arm Swing (Back and Forth) 15m Heel to Toe Walk 15m Toe Walk 15m Heel Walk 15m Ankle Hops Foward 15m Ankle Hops Backward 15m A Walk 15m A Skip 15m High Knees 15m Walking Knee Hug 15m B Walk 15m B Skip 15m Frankenstein Walk 15m Straight Leg Bound 15m Butt Kick 15m Walking Quadricep Stretch 15m Power Skip - Vertical 15m Power Skip - Horizontal 15m Acceleration (65-70%) 15m Walk 15m Acceleration (70-75%) 15m Walk 15m Acceleration (75-80%) 15m Walk

B

Sled Sprint

4 x 10

C1

Romanian Deadlift

3 x 6

C2

Broad Jump

3 x 5

D1

Dumbbell Bench Press

3 x 10

D2

Chest Supported Incline Dumbbell Row

3 x 10

E

Banded Face Pull

3 x 15

F1

Banded Pallof Press

3 x 10

F2

Banded Pallof Hold

3 x 20

Friday
Week 1 - Day 6

Prep

A

Warm up - MVP Athletic

10 Prone Angel 10 Cat Cow 10/10 Adductor Thoraric Rotation 10/10 Glute Bridge March 10/10 Banded Lateral Walk 5/5 3-Way Lunge 10 Band Pull Apart 10 T Push up 2 sets : 20 Ankle Hops 5 Counter Movement Jump 3 Slam Ball

B

Reverse Sled Drag

3 x 50

C

Single Arm Dumbbell Cossack Squat

3 x 10

D1

Dumbbell Hammer Curl

3 x 12

D2

Dumbbell Skull Crusher

3 x 12

E

Banded Bicep Curl

1 x 50

F1

Weighted Crunch

3 x 12

F2

Tall Plank Reach

3 x 5

G

Air Runner

3 x 5 @ 15

Coach
coach-avatar Guillaume Béland

I am a Strength and Conditioning Coach in Quebec City. Specializing in building speed and strength while improving athletic performance.

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Take your athletic potential to the next level!

If you want to get faster, stronger and more explosive than ever, this program is for you!

Get MVP Athletic
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FAQs
How does the program work?
The program has 3 x 4 Week blocks. You will be performing the same movements throughout the 4 weeks block. Every 4 weeks you will be using a different training method.
MVP Athletic