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.
A
Dynamic Stretch
B1
DB Snatch
5, 4, 3, 3
B2
Med Ball Slam
4 x 5 @ 12 lb
C1
Front Squat
8, 7, 6, 5
C2
Box Jump
4 x 8
D1
Bench Press
8, 7, 6, 5
D2
Push-Up
4 x 10 @ 10
E1
Romanian Deadlift
4 x 8
E2
High Pull
8, 7, 6, 5
F1
Russian Twist
F2
Plate Straight Leg Sit-Up
4 x 12
A
Dynamic Stretch
Speed/Agility
B
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
C
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)
D1
Ladder: 2 in 2 out forwards
1, 2, 3, 4
D2
Ladder: lateral quick feet
1, 2, 3, 4
D3
Ladder: 1 ft quick feet
1, 2, 3, 4
D4
Ladder; 1 ft ankle hops
1, 2, 3, 4
D5
Ladder: 1 ft lateral ankle hops
1, 2, 3, 4
D6
Ladder: zig zag side step backwards
1, 2, 3, 4
D7
Ladder: zig zag side step to the front
1, 2, 3, 4
E1
Hurdle Side Step
E2
Hurdle Side Step Down and Back
E3
Hurdle Side Step w/Middle Start & Stop
E4
Forward Hurdle Hops
E5
Hurdle Lateral 2 dwn, 2 bck, 4 dwn, 4 bck, 6 dwn, 6 ck
F1
Hurdle / Agility Ring Combo 2
F2
Hurdle / Agility Ring Combo 1
G1
5 Cone Zigzag Drill
G2
3 Cone Drill
G3
Arrowhead Agility
H1
MIni Box Hop Scotch
H2
Mini Box Forward Hop
H3
MIni Box Lateral Jumps
H4
Mini Box Forward/Lateral Hop Combo
H5
Mini Box Switches
I1
Ladder: 2 in 2 out forwards
I2
Ladder: lateral quick feet
I3
MIni Box Hop Scotch
I4
Hurdle Side Step
I5
Lateral Hurdle Hops
J
Heroic Warm-up
For Completion
A
Dynamic Stretch
B1
2-arm DB Clean
5, 4, 3, 3
B2
Box Jump
4 x 5
C1
DB Reverse Lunge
8, 7, 6, 5
C2
Jump Rope
4 x 50
D1
Incline DB Bench Press
8, 7, 6, 5
D2
Shoulder Taps
4 x 20 @ 0
E1
Single Leg RDL
4 x 8
E2
1-Arm DB Row
8, 7, 6, 5
F1
Barbell Roll Outs
4 x 12
F2
Plate Cork Screw
4 x 10
A
Dynamic Stretch
Starts / Stops
B
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
C
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)
D1
Ladder: 2 in 2 out forwards
1, 2, 3, 4
D2
Ladder: lateral quick feet
1, 2, 3, 4
D3
Ladder: 1 ft quick feet
1, 2, 3, 4
D4
Ladder; 1 ft ankle hops
1, 2, 3, 4
D5
Ladder: 1 ft lateral ankle hops
1, 2, 3, 4
D6
Ladder: zig zag side step backwards
1, 2, 3, 4
D7
Ladder: zig zag side step to the front
1, 2, 3, 4
E1
Hurdle Side Step
E2
Hurdle Side Step Down and Back
E3
Hurdle Side Step w/Middle Start & Stop
E4
Forward Hurdle Hops
E5
Hurdle Lateral 2 dwn, 2 bck, 4 dwn, 4 bck, 6 dwn, 6 ck
F1
Hurdle / Agility Ring Combo 2
F2
Hurdle / Agility Ring Combo 1
G1
5 Cone Zigzag Drill
G2
3 Cone Drill
G3
Arrowhead Agility
H1
MIni Box Hop Scotch
H2
Mini Box Forward Hop
H3
MIni Box Lateral Jumps
H4
Mini Box Forward/Lateral Hop Combo
H5
Mini Box Switches
I1
Ladder: 2 in 2 out forwards
I2
Ladder: lateral quick feet
I3
MIni Box Hop Scotch
I4
Hurdle Side Step
I5
Lateral Hurdle Hops
J
Heroic Warm-up
For Completion
A1
DB Snatch
5, 4, 3, 3
A2
Med Ball Slam
4 x 5
B1
Front Squat
8, 7, 6, 5
B2
Jump Rope
4 x 50
C1
DB Bench Press
8, 7, 6, 5
C2
Push-Up
4 x 10 @ 0
D1
Romanian Deadlift
4 x 8
D2
DB High Pull
E1
Barbell Roll Outs
4 x 12
E2
Russian Twist
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).
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
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