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Highcamp: ASCEND

John Collinson Athletics

Weightlifting, Plyometrics, Multi-sport, Functional Training, Skiing, Mountain Biking

Coach

John Collinson

Train Like an Athlete. Build Like a Beast.

Welcome to Highcamp:ASCEND—a 12-week progressive training program built by pro skier John Collinson, combining explosive athletic movement with real muscle growth. This is where performance meets physique.

You’ll love this if you want to:

• Build functional, athletic muscle

• Train with purpose and move like a pro

• Develop strength, power, and coordination

Whether you’re a mountain athlete, ex-athlete, or just someone who’s tired of empty workouts—Highcamp is your next level.

What’s Inside the Highcamp:ASCEND Program A Complete, Structured System to Move & Build

• 4-week progressive training blocks

• Upper/lower split with built-in plyometrics

• Athletic warm-ups with mobility & movement prep

• Strength training in all planes of motion (Movements that are linear, side to side, and rotational)

• Strategic deload week to help you rebound stronger

What You’ll Train:

• Explosive power

• Plyometric training in multiple directions

• Coordination & balance

• Muscle growth with isolated movements.

Hey, I’m John Collinson—a professional skier and NASM Certified Trainer. After battling through injuries Ive learned how important it is to have a solid mix of resistance, plyometric & mobility training - for both men and women. This program is a gradual approach to incorporating all of those training styles that can benefit your favorite sport or just to feel good about moving. Highcamp: ASCEND is the style of training I use to increase my athletic performance, build muscle and keep the gym fun & entertaining. When its fun to be at the gym, its easier to stay consistent and push yourself.

$100

Get Highcamp: ASCEND

Designed to be fun

Consistency is how goals are reached and habits are built. The best way to do that is to keep sessions interesting by exploring new movement patterns alongside the tried and true weight training exercises. (some of it might be type 2 fun)

Everyday Plyometrics

I sprinkled in a small dose of plyos everyday, with one focused plyo session per week. This improves power, speed, agility and improves overall athletic performance.

Everyday Strength

I use both compound movements (squats, deadlift, lunges) for a functional body, as well as isolated movements to gain muscle on all areas of the body.

Features

Programming 5 days per week

Ive included 5 days per week- but highlighted 3 days each week as the important sessions to hit. Life gets busy, and we have to stay flexible!

Exercise Video Guidance

Ive recorded each exercise to show you how to execute with the best form.

Delivered through TrainHeroic

I've partnered with the best tech in training so you get an online training experience that works as hard as you do.

Equipment

Required

Full Gym // Barbell // Boxes // Med Balls // Dumbbells

Sample Week

Week 1 of 12-week program

Sunday

Day 1: Lower Body + Power

Prep

Lower Body Warmup

5:00 Jog/Bike/Row Warm Up 10m of: Walking Quad Pulls Frankenstiens Walking Knee Hugs Lunge w/ Twist

Clamshell or Banded Lateral Walk

2 x 12

Hip 3 Way

2 x 3

Glute Bridge

2 x 15

High Box Jump

3 x 8

Lateral Bound- Stick the Landing

3 x 6

Isometric Split Squat Hold

3 x 45

Trap Bar Deadlift

3 x 12

Goblet Squat

3 x 10

Lateral Step Ups

3 x 12

Standing Calf Raise

3 x 15

Hanging Leg Raise

2 x 10

Side Plank

2 x 45

Monday

Day 2: Upper Body Strength & Rotation

Prep

Warmup + Foam Roll

5 mins Jog/Bike/Row Warm Up 60s Foam Roll Upper Back/Lats Then, 2 sets of: 10x Foam Roll Thoracic Extensions 10x Scapular Wall Slides 15x Band Pull-Aparts 6x Quadruped T-Spine Rotations

Quadruped Shoulder Taps

2 x 12

Scapula Push Ups

2 x 15

Med Ball Rotational Toss

3 x 5

Incline DB Press

3 x 12

DB Chest Flye

3 x 10

Chin Ups

3 x 8

Landmine row

3 x 12

Half Kneeling Landmine Press

3 x 12

Back Extension

3 x 12

SA&SL V Up

2 x 10

Plank w: KB push+pull

2 x 15

Tuesday

Day 3: Movement & Speed *Optional*

Prep

Lower Body Warmup

5:00 Jog/Bike/Row Warm Up 10m of: Walking Quad Pulls Frankenstiens Walking Knee Hugs Lunge w/ Twist

Leg Swings Front & Side

2 x 10

SL Lift & Chop

2 x 10

Standing Hip Circles

2 x 6

Med Ball Chest Pass

3 x 8

Carioca Drill

3 x 15

Pogo Jumps

2 x 12

A-Skip

3 x 15

B-Skip

3 x 15

Alternating Leg Bounds

3 x 15

Hurdle Hops

3 x 8

Straight Bar Curls

2 x 10

Hammer Curls

2 x 12

DB Skull Crushers

2 x 12

Overhead Tricep Ext.

2 x 15

Standing Cable Rotation

2 x 10

Supermans

2 x 8

Straight Leg Sit Up

2 x 12

Wednesday

Day 4: Full Body Strength and Athleticism

Prep

Lower Body Warmup

5:00 Jog/Bike/Row Warm Up 10m of: Walking Quad Pulls Frankenstiens Walking Knee Hugs Lunge w/ Twist

90:90 Switches

2 x 4

Banded Hip Adduction

2 x 12

Alt Glute Bridge w: Press

2 x 10

Depth Jump

3 x 8

Med Ball Overhead Slam

3 x 8

Front Squat

3 x 12

RDL

3 x 10

Lunges

3 x 12

Lateral Lunges

3 x 12

Seated Calf Raise

3 x 15

Overhead Press

3 x 8

DB Lateral Raise

3 x 12

Dead Bug to Hollow Hold

2 x 12

Seated Flutter Kicks

2 x 45

Thursday

Day 5: Upper Body Strength & Plyo *Optional*

Prep

Warmup + Foam Roll

5 mins Jog/Bike/Row Warm Up 60s Foam Roll Upper Back/Lats Then, 2 sets of: 10x Foam Roll Thoracic Extensions 10x Scapular Wall Slides 15x Band Pull-Aparts 6x Quadruped T-Spine Rotations

Kneeling Med Ball Chest Pass

2 x 8

Plyo Push Up

2 x 10

Med Ball Rotational Toss

3 x 5

Standing Cable Rotation

3 x 12

Barbell Bench Press

3 x 10

Pull Ups

3 x 8