4-Week Athlete Explosive Sports Performance Program

Alpha Human Performance

Strength & Conditioning

Coach

Daimond D. Dixon

This 4-WEEK ATHLETE EXPLOSIVE SPORTS PERFORMANCE PROGRAM for diverse athletes/sports combines Strength Training and Movement Based Speed/Agility Training to make an ideal program for developing both strength and athleticism.

Total Body Strength The Strength Training portion in this program will focus on "Total Body Strength Work" targeting the entire body to make it "Athletically Stronger" in the movement patterns of Explosiveness, Squatting/Lunging, Pushing/Pulling, Rotating and Core Stability.

Explosive Speed and Agility The Speed and Agility portion in the program will focus on performance "game speed" movements of Starting/Stopping, Quickness/Agility and Explosiveness.

Program Delivered to your phone via Training app: NO MORE LIFELESS PDF's Our 4-WEEK ATHLETE EXPLOSIVE SPORTS PERFORMANCE PROGRAM is accessible from any phone or tablet 24/7 at the touch of the app. Athletes can input the weights, reps, distances covered and MORE as they train all on their cell phone in the app. The app creates a training history for the you as a personal training journal for your training.

$99

Get 4-Week Athlete Explosive Sports Performance Program

STRENGTH & POWER

Training with this 4-week program will aid in increasing muscle strength through resistance training while putting that strength in motion to develop POWER

SPEED/AGILITY/QUICKNESS & EXPLOSIVENESS

Training with the movement portion of this program helps to increase acceleration, produce rapids changes of direction while training the body to generate high action game speed velocities.

STABILITY, MOBILITY & FLEXIBILITY

Using the different exercises and drills in this program will help to improve overall balance and range of motion which in turn improves sports specific movement skills.

BUILDING A PERFORMANCE MINDSET

At Alpha, we use a Performance Mindset in our entire process of training. We know the “How” is important, but just as important are the “Why’s?” The mind-body connection is fundamental in getting the best from our athletes, so we strive to create a stronger connection through the training aspect of our performance training.

Features

Programming 6 days per week

Daily strength, conditioning, speed and agility training that’s accessible and challenging for athletes of any level or background.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy for each exercise and drill

Delivered through TrainHeroic

NO DOWNLOADING a lifeless PDF! Program is app based and accessible on any mobile device.

Equipment

Required

DB's // Barbells and Plate // Medicine Balls // Cones // Agility Ladder

Sample Week

Week 1 of 4-week program

Sunday

Total Body Strength

Dynamic Stretch

DB Snatch

5, 4, 3, 3

Med Ball Slam

4 x 5 @ 12 lb

Front Squat

8, 7, 6, 5

Box Jump

4 x 8

Bench Press

8, 7, 6, 5

Push-Up

4 x 10 @ 10

Romanian Deadlift

4 x 8

High Pull

8, 7, 6, 5

Russian Twist

Plate Straight Leg Sit-Up

4 x 12

Monday

Alpha Speed School

Dynamic Stretch

Speed/Agility

Starts / Stops

STARTS Sport Start 1,2,3 (2X) Square Start Open Step 1,2,3 (RT, LFT) Square Start Crossover Step 1,2,3 (RT, LFT) STARTS + STOPS Sport Start 1,2,3 + Stop (2X) Square Start + Lateral Stop (RT, LFT) Square Start + Lateral Stop + Sprint Back + Stop (RT, LFT) Sport Start 1,2,3 + Stop + Sprint Back + Stop (RT, LFT)

Quickness A

ZOIDS Straddle 5 Count RT & LFT (2X) Feet Behind 5 Count RT & LFT (2X) Straddle 5 Count + 1,2,3 Sprint RT & LFT (2X) Feet Behind 5 Count + 1,2,3 Lateral Sprint RT & LFT (2X) Straddle 5 Count + 1,2,3 Sprint + Stop RT & LFT (2X) Feet Behind 5 Count + 1,2,3 Lateral Sprint + Stop RT & LFT (2X)

Ladder: 2 in 2 out forwards

1, 2, 3, 4

Ladder: lateral quick feet

1, 2, 3, 4

Ladder: 1 ft quick feet

1, 2, 3, 4

Ladder; 1 ft ankle hops

1, 2, 3, 4

Ladder: 1 ft lateral ankle hops

1, 2, 3, 4

Ladder: zig zag side step backwards

1, 2, 3, 4

Ladder: zig zag side step to the front

1, 2, 3, 4

Hurdle Side Step

Hurdle Side Step Down and Back

Hurdle Side Step w/Middle Start & Stop

Forward Hurdle Hops

Hurdle Lateral 2 dwn, 2 bck, 4 dwn, 4 bck, 6 dwn, 6 ck

Hurdle / Agility Ring Combo 2

Hurdle / Agility Ring Combo 1

5 Cone Zigzag Drill

3 Cone Drill

Arrowhead Agility

MIni Box Hop Scotch

Mini Box Forward Hop

MIni Box Lateral Jumps

Mini Box Forward/Lateral Hop Combo

Mini Box Switches

Ladder: 2 in 2 out forwards

Ladder: lateral quick feet

MIni Box Hop Scotch

Hurdle Side Step

Lateral Hurdle Hops

Heroic Warm-up

For Completion

Tuesday

Total Body Strength

Dynamic Stretch

2-arm DB Clean

5, 4, 3, 3

Box Jump

4 x 5

DB Reverse Lunge

8, 7, 6, 5

Jump Rope

4 x 50

Incline DB Bench Press

8, 7, 6, 5

Shoulder Taps

4 x 20 @ 0

Single Leg RDL

4 x 8

1-Arm DB Row

8, 7, 6, 5

Barbell Roll Outs

4 x 12

Plate Cork Screw

4 x 10

Wednesday

Alpha Speed School

Dynamic Stretch

Starts / Stops

Quickness A

Ladder: 2 in 2 out forwards

1, 2, 3, 4

Ladder: lateral quick feet

1, 2, 3, 4

Ladder: 1 ft quick feet

1, 2, 3, 4

Ladder; 1 ft ankle hops

1, 2, 3, 4

Ladder: 1 ft lateral ankle hops

1, 2, 3, 4

Ladder: zig zag side step backwards

1, 2, 3, 4

Ladder: zig zag side step to the front

1, 2, 3, 4

Hurdle Side Step

Hurdle Side Step Down and Back

Hurdle Side Step w/Middle Start & Stop

Forward Hurdle Hops

Hurdle Lateral 2 dwn, 2 bck, 4 dwn, 4 bck, 6 dwn, 6 ck

Hurdle / Agility Ring Combo 2

Hurdle / Agility Ring Combo 1

5 Cone Zigzag Drill

3 Cone Drill

Arrowhead Agility

MIni Box Hop Scotch

Mini Box Forward Hop

MIni Box Lateral Jumps

Mini Box Forward/Lateral Hop Combo

Mini Box Switches

Ladder: 2 in 2 out forwards

Ladder: lateral quick feet

MIni Box Hop Scotch

Hurdle Side Step

Lateral Hurdle Hops

Heroic Warm-up

For Completion

Thursday

Total Body Strength

DB Snatch

5, 4, 3, 3

Med Ball Slam

4 x 5

Front Squat

8, 7, 6, 5

Jump Rope

4 x 50

DB Bench Press

8, 7, 6, 5

Push-Up

4 x 10 @ 0

Romanian Deadlift

4 x 8

DB High Pull

Barbell Roll Outs

4 x 12

Russian Twist

Coach

More from Alpha Human Performance

Daimond D. Dixon

Daimond Dixon was a walk-on member of the University of Miami (Fla) 1991 National Championship Football Program, and witnessed first hand what it takes to build competitive athletes into elite performers. He has trained athletes the past 25+ years from multiple sports and he currently is co-owner and co-founder of Alpha Human Performance in Grand Rapids (MI).

The Alpha Difference

Our goal at Alpha Human Performance is to bring out each persons “Inner Alpha” to become elevated high achievers through GRIT, Focus, and Motivation in all levels of your life. We want to bring out your “Inner Alpha” by aiding you to create a Performanc

Get 4-Week Athlete Explosive Sports Performance Program

FAQs

What type of sport athletes can benefit from this program?

Athletes from any sport can benefit from this 4-Week Training Program!

What type of Strength Training does this 4-week program cover?

The program covers TOTAL BODY strength training, focusing on the strength traits of athletes to help them perform better in their sport

Does the program cover sports speed and agility?

YES! The 4-week program is set up to include sports speed, agility, quickness training as well as performance strength training

How do you access the 4-Week Program?

The program is app based, so it's accessible through any mobile device (cell phone, tablet, etc). NO DOWNLOADING WORKOUT PDF's!

How much equipment is required for the 4-week program?

When it comes to the Strength part of the training, the workout simply requires basic barbells and dumbbells. The Speed and Agility portion just require cones and an agility ladder!

Customer Reviews

Overall Rating

4-Week Athlete Explosive Sports Performance Program

Join Today!