UNations In-Season Fall 2023

BTB Performance

Coach
Brandon Brelsford

This 8 week program is designed for all UNations players to keep you strong, explosive, and injury free throughout your season. The program is simple yet effective. It was designed with the intent to follow on the days you have no practice so you can keep your shape and remain solid throughout the season. It's simple to follow with video demonstrations for all exercises.

If you're looking for more specific work for you and have specific goals to reach reach out to me.

Instagram: b.t.b.performance Website: btbperformance.squarespace.com

$30
Get UNations In-Season Fall 2023
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Get professional training
Stop wasting time on random exercises you find on social media. This is designed by a professional strength coach and exercises I've used with other top athletes that I've worked with. Use this as a stepping stone into your athletic development.
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Build your athleticism!
Start building your athleticism today with the right exercises and intentions! These exercises were designed to positively impact your game!
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Simple and easy to follow
The video and workouts are simple yet super effective!
Features
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Programming 3 days per week
2 In-Season workouts and an optional third day for recovery. Please follow the plan and track what your progress.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
The app will include the program, video demonstrations, reps/sets, and a way to easily track your work.
Equipment
Required
Dumbbells
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Sample Week
Week 1 of 8-week program
Monday
UNations Fall 2023 Day 1

A1

DB Jump Squat

3 x 5

A2

Hollow Hold

3 x 0:30

B1

BTB Iso Lunge Hold

3 x 0:40

B2

SA DB Chest Press

3 x 10

C1

BTB Hamstring ISO + Knee Drive

3 x 20

C2

BTB Weighted Twist + Reach

3 x 20

D1

1-Arm DB Row

3 x 12

D2

BTB Copenhagen Side Plank

3 x 20

Wednesday
Unations Fall 2023 Day 2

A

BTB Yielding Leaps

3 x 8

B

Plank Shoulder Taps

3 x 30

C1

Kickstand DB RDL

3 x 10

C2

Inverted Row (BTB)

3 x 10

D1

Weighted Crunch

D2

BTB Cross-Connect Bridge

3 x 25

E1

DB Tricep Extension

3 x 10

E2

SL Bicep Curl

3 x 10

Friday
Unations Fall 2023 Day 3 Recovery

A

Run

B

BTB HR Steady Bike

C

Run

Coach
More from BTB Performance
coach-avatar Brandon Brelsford

BS, CSCS, CCS.⁣ ⁣ Brandon has taken his years of being a professional strength coach and semi-pro athlete to help future athletes find success. He's well known for improving an athlete's speed and ability to move and solve problems they face on the field. With his years of training, he's helped hundreds of athletes gain power, speed, and skill to play at a high level.

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Use this program!

This program is designed to help you throughout the season. Don't waste time and your effort on exercises that won't impact and improve your game. Let this program guide you throughout the season and be the first of many to get you where you want to be.

Get UNations In-Season Fall 2023
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FAQs
What if I miss a day?
Try your best to keep up with the workouts but life happens and you may miss a day. Try to make up the day on another day you don't have practice or you know practice will be light. Be smart and listen to your body.
Can I use this together with what I already do at the gym?
Technically you can but be smart about what you're doing. Often times athlete just mindless lift and the exercises they're doing isn't beneficial. This program was designed to maintain strength, build power, and keep you injury free.
I want to do more specific workouts for me, what can I do?
Message me if you're looking for more personal programming. I train athletes online and we can get together and plan a more personalized training program.
The Proof
verified-athlete-avatar Melissa Murphy

Former Union College Player

Verified Athlete

"Brandon was able to help me stay strong and fit throughout my college career. I trust his knowledge and expertise as a strength coach. He's helped me develop into a great athlete and will do the same for you!"

More from BTB Performance

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UNations In-Season Fall 2023
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