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The Blueprint

Prime Performance Academy

Field Sports, Strength & Conditioning, Speed, Plyometrics, Multi-sport
Coach
AJ Carter

The Blueprint is the premier training program designed to transform you into a better version of you. I use the same training concepts in this program that I give my elite college and high school athletes.

This is a 6-week training program which includes sprint sessions(2x per week), 4 lifting sessions per week(2 lower & 2 upper) and plyometrics(2x per week). The speed sessions are built to make you faster and more explosive. The lifting sessions are built to make you stronger, build muscle, and increase mobility.

If you're ready to become bigger, faster, stronger and an overall better version of you, The Blueprint is the program for you. Become ELITE.

$45
Get The Blueprint
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Become Fast & Explosive.
The speed sessions allow you to improve acceleration, agility, max velocity, produce force more quickly, and improve overall athletic performance. The sprint workouts will not only improve your linear speed but your in game speed as well. The plyometrics in this program will allow you to produce force quickly and efficiently, become more agile, and allow you to jump higher and farther.
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Build Elite Strength
In this program you will build muscle and strength while also still being able to dominate in your respective sport. There are four lifting sessions split between two lower body days and two upper body days. In those sessions, you will complete the main/core exercises followed by accessory and mobility exercises. These exercises will eliminate imbalances and improve strength, mobility, and health.
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Build The Best You.
Our programming isn't just for athletes; it's for any and every one that is willing to build the best version of themselves. We built this program so you don't have to keep stressing and worrying about how to get to the next level or what step to take next. We are results driven and care about the way you train. Will you take that next step?
Features
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Programming 6 days per week
A 6-week program that includes sprints, plyometrics, and strength training to improve speed, explosiveness, and overall athletic performance. M-Sa.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, Plates, DB, KB, Boxes and Squat Rack
Recommended
Open Field/Space for Sprinting
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1 Speed

A1

Dynamic Stretch

A2

Low Pogo + High Pogo

A3

Straight Leg Bounds

1 x 20

A4

Acceleration Bound

1 x 20

A5

10 Yard Sprint

3 x 10

B

Sled Sprints

4 x 10

C

Timed Sprints

10, 10, 10, 20, 20, 20

Sunday
Week 1 Day 1

A1

Hang Clean High Pull

4 x 5

A2

Triple Response Broad Jump

3 x 1

B1

Reverse Lunges

4 x 8

B2

RDL

4 x 10

B3

Cross Over Step Up

4 x 10

B4

Single Leg Glute Bridge

3 x 1 @ 0:15

C1

Copenhagen Plank

3 x 10

C2

Hanging Leg Raise

3 x 15

C3

Calf Raise

3 x 20

Monday
Week 1 Day 2

A1

Pin Press

4 x 8

A2

Med Ball Chest Pass

3 x 10

B1

DB Bench Press

4 x 10

B2

1-Arm DB Row

4 x 10

B3

Med Ball Slams

4 x 10

B4

Pull-Up

4 x 6

C1

Standing Arnold Press

3 x 8

C2

Dips

3 x 10

C3

Ab Wheel

3 x 10

Tuesday
Week 1 Day 3

A1

My Dynamic Warmup

A2

Low Pogo + High Pogo

B1

Med Ball Depth Drop

4 x 4

B2

Depth Jump to Vertical Jump

4 x 5

C1

Single Leg Broad Jump & Land

4 x 2

C2

Lateral Speed Skaters

4 x 6

D1

DB Jumps

4 x 6

D2

Hurdle Hops

4 x 4

Wednesday
Week 1 Day 4

A1

Dynamic Stretch

A2

Low Pogo + High Pogo

A3

Straight Leg Bounds

1 x 20

A4

Acceleration Bound

1 x 20

B

10 Yard Sprint

2 x 10

C

20 Yard Sprint

2 x 20

D

Fly Sprint

10, 10, 10, 10, 20, 20 @ 10, 10, 20, 20, 20, 20

E

Single Leg Bounds

2 x 15

Wednesday
Week 1 Day 4

A1

Trap Bar Deadlift

4 x 6

A2

Vertical Jump

3 x 5

B1

Bulgarian Split Squat

4 x 8 @ 3

B2

Single Leg Ball Curl

4 x 8

B3

Barbell Hip Thrust

4 x 8

C1

KB Single Leg Knee Raises

3 x 8

C2

Elevated Single Leg Body Weight Calf Raise

3 x 12

C3

Elevated Side Plank(Forearms Elevated)

3 x 8

C4

DeadBug

3 x 10

Thursday
Week 1 Day 5

A1

Bench Press

4 x 6 @ 3

A2

Plyometric Push-ups

3 x 8

B1

Bent Over Row

4 x 10

B2

Chin-Up

4 x 6

B3

Medicine Ball Slam

4 x 5

C1

Banded Snow Angels

3 x 10

C2

Alternating DB Hammer Curl

3 x 8

C3

Stir the Pot

3 x 10

C4

DB Shrug Series

3 x 10

Friday
Week 1 Day 6 1

A

My Dynamic Warmup

B

Low Pogo + High Pogo

C1

Seated Vertical Jumps w/ MB

4 x 4

C2

Seated Box Jump

4 x 4

D1

Split Squat Iso Hold

4 x 15

D2

Split Squat Broad Jump

4 x 2

E1

Hurdle Drill Continuous

4 x 6

E2

1-Leg Step-Up Jump

4 x 3

F

Friday
Week 1 Day 6

A

Tempo Sprints

50, 50, 60, 60, 80, 80 @ 8, 8, 9, 9, 11, 11

Coach
More from Prime Performance Academy
coach-avatar AJ Carter

Meet AJ Carter, former D-1 athlete, current free agent, and renowned sports performance coach. He has experience working with athletes from all levels and ages ranging from youth to a handful of pros. AJ brings personal athletic experience as well as proven training methods which results in people becoming more athletic and a better version of themselves.

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Elite Training = Elite Results.

Become Elite.

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The Blueprint
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