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The Excel Athlete

Elevate

Multi-sport, General Fitness
Coach
Devon Cetti

Excel Athlete was made specifically for successful people with busy schedules who want to achieve a level of athleticism and confidence they either had in the past or have never reached before. With 6 days a week of programming, the Excel Athlete program smoothly transitions through different training modalities to give you a well balanced program that tackles strength, power, speed mobility and conditioning, without leaving you feeling burned out or stressed for time. The program also offers an interactive training design, allowing you to choose between different exercises based on what you would like to improve. Not only does this give you more autonomy but it allows you to rerun the program with entirely different goals and outcomes if you so desire.

If you do not feel like you are an athlete, do not fret! This program is beginner friendly and allows for modifications to be made to meet you where you are at in your fitness journey. However, if you are looking for a challenge this program can be the hardest but rewarding 9 weeks of your athletic life!

The Excel Athlete program provides 6 days a week, 3 lifting, 1 sprinting, 1 conditioning and 1 easy training day. Each work out is made to take about an hour if a good pace is kept. Videos and workout descriptions, all made by Coach Devon Cetti, are included in efforts to keep you on track and prevent you from feeling lost.

So if you are ready to reach your peak physical condition sign up today!

$80
Get The Excel Athlete
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Interactive Programming
You choose your movements. This way you progress in the way you want to. No this does not mean you are doing the programing yourself. Exercise options and descriptions are provided in the program in the hopes of giving you an experience you want. This also allows you to repeat the program without doing the exact same movements!
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Time effiencent
Each day is made to fit into a busy schedule. This means that the programming is clear and concise, cutting out the fluff and other bull*****! No one should resent fitness because of time. With a good pace each day should take around an hour.
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Train like the pros
This program is comparable to a general preparedness program high level athletes would use in their offseason to get back into shape for pre-season training. Strength, power, speed, mobility and conditioning are programed in a synergistic style that allows improvement without burnout
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Videos made all by me to help you achieve proper form and feeling.
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Dumbells // Kettlebells // Bands // Boxes
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

A

Assault Bike.

1 x 3:00

B1

Deep Lunge + Rotation

2 x 10

B2

Side Lunge + Leg Rotation

2 x 10

B3

Squat to Hamstring Stretch

2 x 10

C1

Depth Drop

3 x 3

C2

Seated Box Jump

3 x 3

C3

Hollow Hold

3 x 0:30

D

Squat Variation

4 x 10

E1

DB Reverse Lunge

3 x 10

E2

Plank.

3 x 0:45

F1

Seated Hamstring Curl

3 x 10

F2

Copenhagen Plank

3 x 0:30

G1

Couch Stretch

3 x 0:30

G2

Elephant Walk

3 x 30

Monday
Week 1 Day 2

A

Ski Erg

1 x 3:00

B1

Banded W's

2 x 20

B2

Glute Bridge Raise + Press

2 x 15

B3

Straight Arm Banded Lat Pull Down

2 x 20

C1

MB chest pounds

3 x 3

C2

KB drop catch row

3 x 5

D1

Military Press Variation

4 x 5

D2

T-Bar row

E1

DB bench press

E2

Eccentric Pull-Up

3 x 5

F1

Rear Delt Fly

3 x 15

F2

Push Ups

3 x MAX

G

Cable Bicep Curl

3 x 10

H1

Banded Lat Stretch

3 x 30

H2

Banded Pec/Bicep Stretch

3 x 30

Tuesday
Week 1 Day 3

A

jog

1 x 4:00

Circuit

B

Running Warm Up: Around 20 meters each - Forward Skips - Side Skips - Karaoke - Butt Kickers - 3 Step High Kick - 3 Step Quad Stretch - Side lunge - A Skips - B Skips - High Knees - Double leg & Single leg lateral pogos (20 hops each) - Double leg & Single leg forward pogos

C1

Lunge Jumps Switches

2 x 8

C2

Fence Knee Drives

2 x 10

D

Sprint Build Ups

5 x 1 @ 50

E

Triple Broad Jump

4 x 1

Circuit

F

20 Rounds 40s on 20s off (4 Times Through) - Burpees - Plank - Shuttle Runs (10 yards) - Lunge Jumps - Rest

G

jog

1 x 2:00

H1

Cobra Push-up

3 x 8

H2

Splits Hamstring Stretch

1 x 60

Wednesday
Week 1 Day 4

Circuit

A

Easy conditioning: Bike, Jog, Row, Walk, Stairmaster 30-60 minutes

Thursday
Week 1 Day 5

A

Row Erg

1 x 3:00

B1

Deep Lunge + Rotation

2 x 5

B2

Front Load Goodmorning

2 x 12

B3

Cobra Push-up

2 x 8

C1

Overhead Medball throws

3 x 5

C2

Rotational Med ball Slams

3 x 10

D

Hinge Variation

4 x 5

E1

GHD Back Extension Holds

3 x 0:30

E2

Front Rack Side Lunge

3 x 10

F1

Dumbbell Single Arm Row

F2

Leg Extension

G1

KB Drag

3 x 20

G2

Single Leg Calf Raise

3 x 0:45

H1

Pigeon Stretch

3 x 0:30

H2

Couch Stretch

3 x 0:30

Friday
Week 1 Day 6

Circuit

A

Row - Ski - Assault Bike - 3 mins easy erg of choice - 2 rounds of: - 10 cals hard - 10 lunges - 30 sec plank Run - Jog 3 mins -Running Warm Up: Around 20 meters each - Forward Skips - Side Skips - Karaoke - Butt Kickers - 3 Step High Kick - 3 Step Quad Stretch - Side lunge - A Skips - B Skips - High Knees - Double leg & Single leg lateral pogos (20 hops each) - Double leg & Single leg forward pogos

Circuit

B

Time trail based on whatever you chose. Row/Run/Ski - 5k meter time trail Assault Bike - 5 mile time trail

Circuit

C

Cool Down 5 mins easy different erg of choice Stretch Circuit 2 rounds 30 sec each - Couch Stretch - Pigeon Stretch - Hamstring Stretch - Adductor Stretch

Saturday
Week 2 Day 0
Coach
More from Elevate
coach-avatar Devon Cetti

Program creator of Excel Athlete - B.S. Kinesiology - CSCS - Former D1 athlete - Former D1 shot put coach - Strength training for 8+ years - Competed in events from weightlifting to Hyrox Devon has the unique experience of being a high level power athlete and quickly switching over to endurance style competitions while keeping his strength. Over years of trials he has found a method that works.

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Athletics for the Highest Performers

If you are ready to bring your success in the workplace into your physical fitness sign up today! Feeling good physically is not an experienced reserved for those who already seem healthy. Everyone has had to work for it and deserves the feeling of physica

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The Excel Athlete
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