PERFORMANCE TRAINING: BASICS

JeremyC.SPP

Strength & Conditioning, Plyometrics, Powerlifting, Speed, Multi-sport
Coach
Jeremy Clements

Whether you're an athlete who is looking to improve their on field performance, or someone who is looking to improve their day to day performance, this program is for you. Performance Training Basics will provide you with the tools you need to move better and with intent. This 4 week (4 day per week) program will focus on tempo based training, unilateral movements, power and speed, balance and coordination, conditioning and much more.

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Building Strength
This program will focus on foundational movement patterns which are key to building lasting strength. We will incorporate tempo based techniques which will provide a unique stimulus which will lead to gains in strength.
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Balance & Coordination
Whoever you are, we spend a lot of time using one leg or one arm at a time.This program incorporates unilateral training which will help identity imbalances you may have as well as help to improve your coordination and balance.
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Conditioning
Each training day has a conditioning element built into the end of the session. I will provide you with the structure and you have the option of choosing whatever piece of conditioning equipment you have available.
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Plyometrics
Everyone can benefit from plyometric training. It's a great way to improve performance as well as a great tool to use for injury prevention. This program will provide you with a structure that thoughtfully incorporates plyometric training into your sessions.
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Power Development
Each day in this program has a block reserved specifically for power development. This block involves using less than maximal weight for speed. Power development is a key to on field performance and a tool everyone can use to improve their day to day performance.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 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
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Easy to follow programming and tracking through TrainHeroic.
Equipment
Required
Barbell // Dumbbells // Kettlebells // Cable Machine // Plyo Box // Resistance Bands // Conditioning Equipment // TrapBar // Medicine Ball
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Sample Week
Week 1 of 4-week program
Sunday
Do What Feels Good Day
Monday
WEEK 1 DAY 1 PERFORMANCE TRAINING BASICS

A1

Air Squat

1 x 6

A2

Body Weight Good Morning

1 x 6

A3

Squat Hold W/Rotation

1 x 12

A4

Standing Knee Drive

1 x 6

A5

Standing Leg Swing

1 x 6

A6

Banded Pass Through

1 x 12

A7

Banded Trunk Rotation

1 x 12

B1

BENT OVER MED BALL CHEST PASS

3 x 5

B2

DEPTH DROP PUSH-UP

3 x 5

C

DB PUSH PRESS

3 x 3

D1

BARBELL BENCH PRESSW/2 SECOND PAUSE

3 x 6

D2

PRONE MED BALL CHEST PASS

3 x 6

E1

HALF KNEELING SINGLE ARM ROTATIONAL PRESS

3 x 6

E2

LANDMINE BI-LATERAL JERK

3 x 6

F1

SPLIT STANCE HOLD MED BALL WALL TOSS

2 x 6

F2

KB ARM BAR W/ROTATION

2 x 6

G

CONDITIONING OF CHOICE

6 x 20

Tuesday
WEEK 1 DAY 2 PERFORMANCE TRAINING BASICS

A1

Air Squat

1 x 6

A2

Body Weight Good Morning

1 x 6

A3

Squat Hold W/Rotation

1 x 12

A4

Standing Knee Drive

1 x 6

A5

Standing Leg Swing

1 x 6

A6

Banded Pass Through

1 x 12

A7

Banded Trunk Rotation

1 x 12

B1

MED BALL DEEP SQUAT HOPS

3 x 5

B2

Depth Drop

3 x 5

C

ALTERNATING KB SPLIT DROP

3 x 3

D1

BARBELL BACK SQUAT W/2 SECOND PAUSE

3 x 6

D2

SIT TO BOX JUMP

3 x 6

E1

BANDED DYNAMIC STEP-UP

3 x 6

E2

KB COSSACK SQUAT

3 x 6

F1

STANDING PALOFF PRESS

2 x 6

F2

SINGLE LEG CROSSBODY MED BALL RAISE

2 x 6

G

CONDITIONING OF CHOICE

3 x 60

Wednesday
Rest Day
Thursday
WEEK 1 DAY 3 PERFORMANCE TRAINING BASICS

A1

Air Squat

1 x 6

A2

Body Weight Good Morning

1 x 6

A3

Squat Hold W/Rotation

1 x 12

A4

Standing Knee Drive

1 x 6

A5

Standing Leg Swing

1 x 6

A6

Banded Pass Through

1 x 12

A7

Banded Trunk Rotation

1 x 12

B1

MED BALL SCOOP TOSS + WALL CHEST PASS

3 x 5

B2

MED BALL LATERAL HOP

3 x 3

C

Hang Power Clean

3 x 3

D1

BARBELL BENT OVER ROW W/3 SECOND ECCENTRIC

3 x 6

D2

Half Kneeling Single Arm Cable PullDown

3 x 6

E1

KB GORILLA ROW

3 x 6

E2

45 DEGREE WEIGHTED EXTENSION

3 x 6

F1

STANDING OH DOUBLE DB MARCH

2 x 6

F2

SEATED MED BALL TWIST W/SLAM

2 x 6

G

CONDITIONING OF CHOICE

6 x 20

Friday
WEEK 1 DAY 4 PERFORMANCE TRAINING BASICS

A1

Air Squat

1 x 6

A2

Body Weight Good Morning

1 x 6

A3

Squat Hold W/Rotation

1 x 12

A4

Standing Knee Drive

1 x 6

A5

Standing Leg Swing

1 x 6

A6

Banded Pass Through

1 x 12

A7

Banded Trunk Rotation

1 x 12

B1

Single Leg RDL W/ Med Ball Slam

3 x 3

B2

MED BALL GOOD MORNING W/JUMP

3 x 6

C

KB swings

3 x 3

D1

B-STANCE TRAPBAR DEADLIFT

3 x 6

D2

Repeat Broad Jumps

3 x 6

E1

FRONT FOOT ELEVATED CABLE SPLIT SQUAT

3 x 6

E2

BANDED ROLLER HAMSTRING CURL

3 x 6

F1

BANDED DEADBUG

2 x 12

F2

SPLIT SQUAT HOLD W/MED BALL RAINBOW SLAM

2 x 6

G

CONDITIONING OF CHOICE

3 x 60

Saturday
REST DAY OR CONDITIONING
Coach
More from JeremyC.SPP
coach-avatar Jeremy Clements

Jeremy has over 8 years of training clients just like you. He creates straightforward, easy to follow training programs for humans who prioritize health, strength, and longevity.

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Thank You!

I know there is no shortage of training programs to choose from out there. Thank you for taking the time to check out what I've created. I truly believe this program can benefit just about anyone. Please let me know if you have any questions or comm

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