Moveme performance and coaching
Rugby, Basketball, Football , Soccer, Strength & Conditioning, Youth Sports, Combat Sports, Hockey, LacrosseMost training programs come with hidden bias. Powerlifting-based coaches build plans that revolve around the barbell—great for strength, terrible for speed, agility, and conditioning. Sprint-focused coaches can make you quick, but often can’t help you pack on real size and strength.
The Total Athlete Program was built to fix that.
No bias. No missing pieces. No stone left unturned.
This is a complete 5-day training system—3 gym days and 2 field days—engineered to develop every attribute an athlete needs:
Get faster and more explosive
Improve agility and on-field movement
Build real strength
Add muscle that actually translates to performance
Level up your conditioning so you can dominate from start to finish
Whether you’re a field sport athlete, court sport athlete, or just someone who wants the full package, any athlete can become the Total Athlete with the right program. This is that program.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Light Jog
1 x 200
A2
Walking Lunges
1 x 10
A3
Single Leg RDL
1 x 10
A4
Cossack Squat
1 x 10
B1
A-Skip
2 x 20
B2
Butt Kicks
1 x 20
C
Pogo Series A
1 x 10
D
4 step accelerations
3 x 1
E
Side Lateral horizontal Bounds
3 x 20
F
Sprint
6 x 20
G
Figure 8 Drill
4 x 1
A1
Cossack flow
1 x 10
A2
Duck Walks
2 x 10
A3
Single leg line hops
2 x 20
A4
Hip 90/90 Drill
1 x 20
B1
Seated Broad jump
3 x 3
B2
Seated Box Jump
3 x 3
C
Barbell back Squat to target
3 x 5
D
Barbell back Squat to target
1 x MAX
E1
Harop curl
2 x 8
E2
Reverse Lunges
2 x 10
E3
Single leg elevated Glute bridges
2 x 10
F
Smith machine Calf Raise
3 x 8
G1
Copenhagen Plank
2 x 0:45
G2
Hip flexor sit up
2 x 12
A1
Dowel Pass-Throughs
1 x 25
A2
Dead Hang
1 x 1:30
A3
Inchworm Push-Up
1 x 10
B
Explosive push up on bench
2 x 8
C1
Close Grip Bench Press
3 x 5
C2
1-Arm DB Row
3 x 12
D
Close Grip Bench Press
1 x MAX
E1
Chest dips
3 x 6
E2
Standing DB Upright Row
3 x 12
E3
DB Lateral Raise
3 x 15
F1
DB Bicep Curls
2 x 15
F2
Skull Crusher
2 x 15
G1
Hollow Hold
2 x 0:30
G2
Leg Raise
2 x 10
A1
Jog
1 x 200
A2
Cossack flow
1 x 6
A3
Glute Bridge
1 x 15
A4
Butt Kicks
1 x 40
A5
Backward Run
1 x 50
B
Pogo Series A
2 x 10
C1
A-Skip
1 x 20
C2
Skip for height
3 x 12
D1
SL mini bounds
3 x 6
D2
Straight leg run
2 x 40
E
Build up sprints
2 x 60
F
Sprint
4 x 40
G
Tempo runs
6 x 1 @ 100
A1
DB overhead hold
2 x 0:30
A2
Seated DB external Rotation
2 x 6
B
Medicine Ball Chest throw
3 x 10
C1
Strict Press
3 x 8
C2
Wide Grip Pull Ups
3 x 6
D
Wide Grip Pull Ups
1 x MAX
E1
Bent Over DB Fly
3 x 15
E2
Deficit Push Up
3 x MAX
