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TAC 3-Month Bodyweight Performance Program - Speed - Plyometrics - Strength - Change of Direction

The Athletes Course

Soccer, Basketball, Volleyball, Track & Field, Field Sports, Law Enforcement, Rugby, Strength & Conditioning, Gaelic Football, General Fitness, Plyometrics, Speed, Personal Training, Football , Baseball
Coach
Shaine Brockett

Built by Coach Shaine Brockett — 15+ years developing athletes from youth to the pro level.

The TAC 3-Month Bodyweight Performance Program is a complete training system designed to make you faster, more explosive, and stronger — no gym required.

This isn't a random list of exercises. It's a structured, phase-by-phase plan built on the same principles used to train youth, high school, college, and professional athletes. Every session has a purpose, and every phase builds on the last.

What you'll build: straight-line speed and acceleration, explosive power and first-step quickness, full-body strength and durability, and a rock-solid athletic foundation for any sport.

How it works: Follow the program 4 days a week for 12 weeks. Each workout is laid out step by step with sets, reps, and coaching cues — right on your phone.

What you'll need: This is a primarily bodyweight program. You'll also need a hip circle band and a pull-up bar (or something to hang from for rows and chin-ups). Everything else is bodyweight.

Train anywhere. Chase something bigger.

$99
Get TAC 3-Month Bodyweight Performance Program - Speed - Plyometrics - Strength - Change of Direction
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Get faster without a gym
Build real, game-changing speed using nothing but your bodyweight. Train anywhere — no equipment, no excuses. Just faster.
Features
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Programming 4 days per week
Structured speed, plyometrics, strength, and conditioning — accessible and challenging for athletes of any level.
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Exercise Video Guidance
Coaching cues on every exercise, demo videos - so you always know how to move with proper form.
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Hip circle band (tension rate you are comfortable with) // Pull up bar // Jump rope // Box or sturdy bench // Medicine ball
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Sample Week
Week 1 of 12-week program
Sunday
Day 1

A

Jog

1 x 3:00

B

Pogo Jump

2 x 10

C

Lateral Pogo Jump

2 x 10

D

Line Hops (Forward/back)

2 x 10

E

Tuck Jumps

2 x 8

F

Power Skips

4 x 20

G

Squat Jump

2 x 10

H

Push Ups

5 x 10

I

Inverted Row

5 x 10

J

Pike Pushup

3 x 10

Conditioning

K

Pull Up

3 sets x max reps

L

Bench Dips

3 x 20

M

Plank

2 x 1:00

N

Dead Bug

3 x 10

O

Jump Rope

1 x 100

Monday
Day 2

A

Jog

1 x 3:00

B

2 Point Start

4 x 10

C

2 Point Start

4 x 15

D

Push Up Starts

4 x 10

E

2 Point Start

4 x 20

F

Air Squat

5 x 10

G

Monster Walks

3 x 10

H

Reverse Lunges

3 x 10

I

Partner Nordic Hamstring Curl

3 x 5

J

Calf Raise

3 x 30

K

Side Plank

2 x 0:30

L

Sprinter Sit-Ups

3 x 15

M

300 Yard Shuttle Run

1 x 300

Wednesday
Day 4

A

Jog

1 x 3:00

B

Pogo Jump

2 x 10

C

Lateral Line Hops

2 x 10

D

Line Hops (Forward/back)

2 x 10

E

Body Weight Alternating Lunge Jump

2 x 10

F

Ascending skater jump

2 x 10

G

Seated Box Jump

6 x 1

H

Bench Dips

3 x 10

I

Chin-Up

3 x MAX

J

Decline Push Up

3 x 10

K

Close Grip Push-Up

3 x 10

L

Prone Scorpion

2 x 45

M

Hollow Hold

3 x 0:20

Thursday
Day 5

A

Jog

1 x 3:00

B

Tempo 50s

4 x 50

C

High Knee Carioca

4 x 10

D

Lateral Power Shuffle

4 x 10

E

A-Skip

2 x 20

F

Combination Runs Lateral Crossover Runs

4 x 10

G

Sumo Squat

3 x 10

H

Hip Thrust - Bodyweight

3 x 10

I

Forward Walking Lunges

3 x 10

J

Partner Nordic Hamstring Curl

3 x 5

K

Heel Walks 50 Yd

3 x 50

Conditioning

L

Front Plank

Plank - 1 x 60 seconds

M

Rolling Side Plank

1 x 0:45

N

Prone Scorpion

1 x 60

O

300 Yard Shuttle Run

1 x 300

Coach
More from The Athletes Course
coach-avatar Shaine Brockett

Founder of The Athletes Course with 15+ years developing athletes from youth to the professional level across every sport. My training builds speed, agility, strength, and the mental edge that separates good from elite. I coach the whole athlete — on the field and off it. Faith and family first, results always.

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Your next level starts here!

This is where good athletes get better. Fifteen years of coaching, built into a plan you can run anywhere. Put in the work — the results follow. Let's go.

Get TAC 3-Month Bodyweight Performance Program - Speed - Plyometrics - Strength - Change of Direction
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FAQs
Who is this training for?
Athletes of any sport, high school through adult, who want to build speed, strength, and athleticism on a proven plan. No specific experience required.
What equipment do I need?
Minimal equipment: a pull-up bar, a resistance band, and a medicine ball. No barbells, no full gym — you can train this at home, in a garage, or anywhere you've got those basics and some space.
How is the program structured?
Four days per week of speed, plyometrics, strength, and conditioning — with exercise videos and coaching cues on every movement so you always know what to do.
How do I access workouts?
Everything runs through the TrainHeroic app. You'll track every session and watch your progress build week over week.
How long is the program?
Three months of structured training, progressing week to week so you're always building — never guessing or repeating the same workouts.
Do I need to be an experienced athlete?
No. The program scales — coaching cues and video on every movement mean beginners can follow along and experienced athletes can push harder.
What if I've never used TrainHeroic before?
The app is simple. You'll see each day's workout laid out, hit play on the exercise videos, and log your work as you go. No learning curve.
TAC 3-Month Bodyweight Performance Program - Speed - Plyometrics - Strength - Change of Direction
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