Bodyweight Strength and Explosiveness

GForce Athletics Powered By Goodman Elite Training

Strength & Conditioning

Coach

Ashley Johnson

Designed for athletes of all sports, this 8-Week Bodyweight Strength & Explosiveness Program builds strength, mobility, speed, and power with no equipment required. Each progressive workout focuses on controlled movement, coordination, and athletic explosiveness to help you jump higher, move faster, and perform stronger. With an emphasis on lower-body power, upper-body strength, and core stability, this program delivers a complete, performance-driven approach that can be done anywhere to elevate your performance.

$30

Get Bodyweight Strength and Explosiveness

3 Sessions Per Week

Train 3 days per week with full-body workouts that deliver the volume and intensity needed to make real progress. Each session is designed to challenge you, build strength, and enhance athletic performance through progressive, performance-driven programming.

Features

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Record your workouts and track your progress right in the app.

Equipment

Required

No Equipment Required

Sample Week

Week 1 of 8-week program

Sunday

2025-6-16

Leg Swings

1 x 5

Ankle Circles

1 x 5

Supported Hip Circles

1 x 5

Across Apart

1 x 5

High Knee Skip

1 x 15

Lateral High Knee Skip

1 x 15

High Knees

1 x 15

Lateral High Knee Skip

1 x 15

Ankle Hops

A10

Push Ups

1 x 10

A11

Single Leg Series

1 x 15

A12

Unsupported Shin Box

1 x 5

A13

Downward Dog <> Upward Dog

1 x 5

A14

Arm Circles (Big)

1 x 5

Split Jump

4 x 4

3 Point Sprint Starts

3 x 2 @ 5

1/2 Kneeling Lateral Sprint

4 x 1 @ 10

Sprint

4 x 3 @ 20

1 1/2 Squat

4 x 8

Eccentric Push Up

4 x 8

Single Leg Hip Bridge - Switch

4 x 10

Single Hand Front Bridge > Single Forearm Front Bridge

1 x 15

Tuesday

2025-6-18

Forward Lunge - Overhead Reach

1 x 3

Lateral Lunge - Crossbody Reach

1 x 3

High Knee Skip

1 x 15

Lateral Skate Hop

1 x 15

High Knees

1 x 15

Lateral High Knee Skip

1 x 15

Ankle Hops

1 x 15

Push Ups

1 x 10

Unsupported Shin Box

1 x 5

A10

Downward Dog <> Upward Dog

1 x 5

A11

Jogging Knee Hug

1 x 15

A12

Jogging Reaching Quad

1 x 15

A13

Across Apart

1 x 5

A14

Arm Circles (Big)

1 x 5

A15

Supported Hip Circles

1 x 5

A16

Leg Swings

1 x 5

A17

Heel Toe Rock

1 x 15

Cycle Split Squat Jumps

4 x 5

Reactive Triple Hop For Distance

4 x 4

Lateral Shuffle > Sprint

4 x 2

Lateral Crawling - Push Ups

4 x 5

ISO Split Squat > Front Foot Hops

4 x 30

Water Bottle ISO Lateral Raise

4 x 60

Single Leg RDL - Knee Drive Jump

4 x 10

Thursday

2025-6-20

Arm Circles (Big)

1 x 5

Heel Toe Rock

1 x 15

Leg Swings

1 x 5

Supported Hip Circles

1 x 5

Across Apart

1 x 5

Jogging Knee Hug

1 x 15

Jogging Reaching Quad

1 x 15

Forward Lunge - Overhead Reach

1 x 3

Lateral Lunge - Crossbody Reach

1 x 3

A10

High Knee Skip

1 x 15

A11

Lateral Skate Hop

1 x 15

A12

High Knees

1 x 15

A13

Lateral High Knee Skip

1 x 15

A14

Ankle Hops

1 x 15

A15

Push Ups

1 x 10

A16

Unsupported Shin Box

1 x 5

A17

Downward Dog <> Upward Dog

1 x 5

Standing Double Switch

4 x 6

Single Leg Hop For Distance

4 x 5

Skip for Height

4 x 2 @ 20

3 Point Sprint Starts

4 x 2 @ 20

Skip for Distance

4 x 2 @ 20

Push Ups

3 x 1:00

ISO Split Squat

3 x 60

Side Bridge Reach Under

3 x 30

ISO Single Leg Hip Bridge

3 x 30

Coach

Ashley Johnson

Ashley, a CSCS coach from Bartlett, IL, holds degrees from Carthage College, the University of Tampa, and a PhD from ETSU. She’s trained youth to elite athletes across many sports and serves as Head Performance Coach for multiple hockey programs through GForce Athletics. She’s passionate about athlete development and long-term performance.