Train Like TK - The 6 7 Program
Black Sheep Performance
Basketball, Speed, Strength & Conditioning, Football , Soccer, BaseballTRAIN LIKE TK- THE 6 7 PROGRAM is built for hoopers who want to dominate every part of the game. This 5-day-a-week program focuses on -dynamic warmups, speed and agility, plyometrics, and strength training — all built with progressive overload to develop power, balance, and control.This program even comes with a built in coach led recovery and mobility day. Every detail is covered, from your ankle and foot complex to your posture and mechanics, so you can move efficiently and play with confidence.
This is the exact program Taylen Kinney used to go from #15 to the #1 point guard in the country — from just dunking to posterizing, from scrawny to strong, and from keeping up to blowing by everyone on the court. You’ll learn to get to your spot, rise up, and knock down shots from anywhere while building the strength and explosiveness to dominate every possession.
The Black Sheep Program
The Black Sheep Program was built from the ground up by Patrick Coyne, owner and head trainer of Black Sheep Performance in Cincinnati, Ohio. Over the past 11 years, Patrick has become one of the most respected performance coaches in the country—refining his craft through tens of thousands of hours on the floor and under mentors like Loren Landow and Mike Barwis.
His gym, Black Sheep Performance, has become a training home to elite athletes such as Joe Burrow, Trey Hendrickson, Taylen Kinney, Rose Lavelle, and Darius Bazley, along with more than ten first-round draft picks across multiple sports. These athletes represent the same level of discipline, detail, and intensity that defines Patrick’s approach.
Now, through Train Heroic, Patrick is bringing that same proven system to the masses. Every element of the Black Sheep Program reflects his in-person philosophy—no steps skipped, no gaps left. His expertise in speed, plyometric, and strength training has helped countless athletes maximize their performance.
As Patrick always says, “Nobody cares. Work harder.” Even while expanding online, he continues coaching in person every day—relentlessly perfecting his craft and pushing athletes to perform at their highest level.
Prep
A
Warmup
• Sit on Feet /Tuck ➜ 30 sec. each • Reach and Roll ➜ 10 reps • Hip 90/90 ➜ 20 reps/ 10 reps each side w pigeon reach around • Worlds Greatest Lunge ➜ 5 each side • Inchworm ➜ 10 reps • Lateral Lunge ➜ 10 yds • Reverse Lunge ➜ 10 yds • Forward Skip ➜ 4x20 yds • Backwards Run ➜ 4x20 yds • Behind Back Crossover - backwards too. 2x each ➜ 4x20 yds • Wall Sit ➜ 1 min. minimum
Prep
B
Med Ball
2 Rounds: 8 Slams 8 SS Rainbows 8 Chest Pass 6 Overhead Throw
Prep
C
Plyo
2x20 yds RRLL 2x15 Stationary Pogos - hands on hips 2x20yds Ski 3x12 Repeat Stagger Pops on Low Box
Prep
D
Stability
2x20s BOSU Side to Side KB or blue pad Bird Dog
Speed
E
A1 - Med Ball Projection 1 minute A2 - Skip for Height/Distance to Backwards Run Back 3x20yds B1 - Broad Jump to Stick 3x5 C1 - Banded March / Banded Burst 3x15 just march / 2 reps march 10 sprint 10 D1 - Flying 10 x 4 reps Tempo: 1 min down Time this. E1 - Base Multi x 4 reps Tempo: 20 seconds
F1
Goblet Squat
3 x 6
F2
Side Plank
3 x 0:20
G1
Quad Extension
3 x 10
G2
Foam Roller Double Leg Iso
3 x 20
H1
Lateral Lunge to Plate to Plate
3 x 6
H2
Calf Raise
3 x 12
I1
Psoas Pull
3 x 8
I2
Plate Lifts 1/2 Kneeling
3 x 8
J
Iso Split Squat
1 x 1:00
Prep
A
Warmup
• Sit on Feet /Tuck ➜ 30 sec. each • Reach and Roll ➜ 10 reps • Hip 90/90 ➜ 20 reps/ 10 reps each side w pigeon reach around • Worlds Greatest Lunge ➜ 5 each side • Inchworm ➜ 10 reps • Lateral Lunge ➜ 10 yds • Reverse Lunge ➜ 10 yds • Forward Skip ➜ 4x20 yds • Backwards Run ➜ 4x20 yds • Behind Back Crossover - backwards too. 2x each ➜ 4x20 yds • Wall Sit ➜ 1 min. minimum
Prep
B
Med Ball
2 Rounds: 8 Slams 8 SS Rainbows 8 Chest Pass 6 Overhead Throw
Prep
C
Plyo
2x20 yds RRLL 2x15 Stationary Pogos - hands on hips 2x20yds Ski 3x12 Repeat Stagger Pops on Low Box
Prep
D
Stability
2x20s BOSU Side to Side KB or blue pad Bird Dog
Upper Warm Up
E
Wind Bike 1 mile under 3:30 2x10 each: Cuban Press Plank to Pike
F1
Push Up on Foam Roller
3 x 8
F2
Inverted Row
3 x 6
G1
Cable Pulldown
3 x 8
G2
Suitcase Offset Carry
3 x 20
H1
Cable Pushdown
3 x 8
H2
Rope Curl
3 x 8
I
Cable Wood Chop
3 x 8
J1
Iso-Top Push Up
1 x 0:45
J2
Dead Hang
1 x 0:45
Prep
A
Warmup
• Sit on Feet /Tuck ➜ 30 sec. each • Reach and Roll ➜ 10 reps • Hip 90/90 ➜ 20 reps/ 10 reps each side w pigeon reach around • Worlds Greatest Lunge ➜ 5 each side • Inchworm ➜ 10 reps • Lateral Lunge ➜ 10 yds • Reverse Lunge ➜ 10 yds • Forward Skip ➜ 4x20 yds • Backwards Run ➜ 4x20 yds • Behind Back Crossover - backwards too. 2x each ➜ 4x20 yds • Wall Sit ➜ 1 min. minimum
Restoration 1
B
• Split Squat w/ Rotation • Banded Low Back Distractions Breathe
Restoration 2
C
• Hip Lifts • Single Leg Extensions
Restoration 3
D
• PVC Distractions • Prayer • Lat Distractions • Crawl Shoulder Tap Iso
Restoration 4
E
• Pigeon Stretch • Couch Stretch • Split Stretch
Restoration 5
F
• Seated Shoulder IR • Seated Shoulder ER • Banded Pull Aparts • Doorway Stretch
Restoration 6
G
• Hip CAR • Shoulder CAR
Restoration 7
H
• Farmer Carry 1x50 yds • A Frame - 1x50 yds • Overhead - 1x50 yds • Sled Marches - 4x20 yds • Sled Drags - 4x20 yds
Belly Breathe
I
Belly Breathe - 4•4•8 breathing technique • Breathe in for 4 seconds • Hold for 4 seconds • Exhale for 8 seconds
Prep
A
Warmup
• Sit on Feet /Tuck ➜ 30 sec. each • Reach and Roll ➜ 10 reps • Hip 90/90 ➜ 20 reps/ 10 reps each side w pigeon reach around • Worlds Greatest Lunge ➜ 5 each side • Inchworm ➜ 10 reps • Lateral Lunge ➜ 10 yds • Reverse Lunge ➜ 10 yds • Forward Skip ➜ 4x20 yds • Backwards Run ➜ 4x20 yds • Behind Back Crossover - backwards too. 2x each ➜ 4x20 yds • Wall Sit ➜ 1 min. minimum
Prep
B
Med Ball
2 Rounds: 8 Slams 8 SS Rainbows 8 Chest Pass 6 Overhead Throw
Prep
C
Plyo
2x20 yds RRLL 2x15 Stationary Pogos - hands on hips 2x20yds Ski 3x12 Repeat Stagger Pops on Low Box
Prep
D
Stability
2x20s BOSU Side to Side KB or blue pad Bird Dog
Speed/Agility
E
Plyo Day
A1 - Weighted Pogo (Knee Flexion) 2x12 A2 - Low Amp Plyo Progressions 3x5 boxes B1 - Depth Drop 3x5 C1 - Depth Jumps to Low Box (Hip Flexion) 3x5 D1 - Box Ski 3x8 E1 - Penultimate Step. Reach for something tall. F1 - Line Hops 1x30 forwards, x30 backwards each leg. Use line or rope.
F1
RFEE Iso to Squat
3 x 3
F2
Wall Tib Raises
3 x 20
G1
Cope Plank
3 x 0:15
G2
BW Walks
3 x 25
H1
Back Extension
3 x 8
H2
Single Leg RDL
3 x 6
I1
QL or Lateral Flexion
2 x 10
I2
Deadbug Switches
2 x 10
J
SS Iso Pulse Jumps
Prep
A
Warmup
• Sit on Feet /Tuck ➜ 30 sec. each • Reach and Roll ➜ 10 reps • Hip 90/90 ➜ 20 reps/ 10 reps each side w pigeon reach around • Worlds Greatest Lunge ➜ 5 each side • Inchworm ➜ 10 reps • Lateral Lunge ➜ 10 yds • Reverse Lunge ➜ 10 yds • Forward Skip ➜ 4x20 yds • Backwards Run ➜ 4x20 yds • Behind Back Crossover - backwards too. 2x each ➜ 4x20 yds • Wall Sit ➜ 1 min. minimum
Prep
B
Med Ball
2 Rounds: 8 Slams 8 SS Rainbows 8 Chest Pass 6 Overhead Throw
Prep
C
Plyo
2x20 yds RRLL 2x15 Stationary Pogos - hands on hips 2x20yds Ski 3x12 Repeat Stagger Pops on Low Box
Prep
D
Stability
2x20s BOSU Side to Side KB or blue pad Bird Dog
Speed/Agility
E
Condo
Warmup-mini band walks 2x10 reps frontal 2x10 diagonal forward and back A1 - High Knee Switches 4x5yds B1 - High Knee Frequency 4x5yds C1 - Scissors (timing) 4x15yds
Conditioning
F
Wind Bike
Windbike 5 rounds 10 seconds on full go. 50 seconds 50 percent
G1
Farmers carry
3 x 20
G2
Bridge
3 x 0:30
H1
Dips
3 x 6
H2
Negative Chin Up
3 x 6
I
Crawl
2 x 10
J
Pullovers
2 x 6
K
Iso - Seated Overhead Iso
1 x 0:45
Patrick Coyne
Patrick Coyne, owner and head trainer of Black Sheep Performance in Cincinnati, Ohio. Over the past 11 years, Patrick has become one of the most respected performance coaches in the country—refining his craft through tens of thousands of hours on the floor and under mentors like Loren Landow and Mike Barwis.
Stop playing to keep up. Start training to dominate. This isn't just practice; it's the blueprint for your breakout season. Unlock explosive speed, elite handles, and a deadly shot. Your future starts now. Get the program and rewrite your game.
Get Train Like TK - The 6 7 Program