MVP Athletic
Pure Performance
Strength & ConditioningMVP 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!
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
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
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
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
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
Guillaume Béland
I am a Strength and Conditioning Coach in Quebec City. Specializing in building speed and strength while improving athletic performance.
If you want to get faster, stronger and more explosive than ever, this program is for you!
Get MVP Athletic
