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.
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
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
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
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
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.
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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