Paul Doan

General Fitness, Track & Field, Basketball, Volleyball, Football , Gymnastics, Personal Training
Coach
Paul Doan

This 8 week program is designed for intermediate athletes looking to build strength, explosive power and speed while developing the ability to express that strength quickly and efficiently.

The Program utilizes a High-Low Training Split, strategically separating high-CNS demand training days, such as sprinting, jumping, and heavy strength work, from lower-CNS demand days, which will consist of low intensity cardio, upper body accessory and prehab exercises. This approach allows you to train with high quality and intensity while managing fatigue and giving your body the recovery it needs to perform at its best.

Over the course of 8 weeks, you'll progressively develop strength, explosive power, speed and overall athletic performance.

This program is built for athletes who are ready to take their strength, explosiveness and speed to the next level.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$49
Get Full PWR: 8 Week Performance Program
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Build Explosive Power
Develop your ability to produce force quickly through structured plyometrics, jumps, and explosive strength training that carry over to athletic movement.
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Get Faster and More Athletic
Improve acceleration, speed, and overall athleticism with sprint work and targeted training designed to help you move with more power and efficiency.
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Build Strength That Transfers
Maintain and develop strength while learning to express it through explosive movements. Train for more than muscle size by building qualities that support real athletic performance.
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Build a More Resilient Body
Develop tendon capacity and support long-term training consistency through targeted accessory work, isometrics, and progressive loading.
Features
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Programming 5 days per week
Includes strength training, plyometrics, sprints, explosive power development, and targeted prehab
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Delivered through TrainHeroic
With easy access to training, visual instructions for exercises, and progress tracking
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1 (High)

A1

Snap Down

2 x 3

A2

Depth Drops

2 x 3

B

DB Box Jump

3 x 3 @ 5 %

C

Hang Power Clean

3 x 3 @ 6

D

Back Squat

3 x 5 @ 7

E

Romanian Deadlift (RDL)

3 x 8 @ 7

F

Bulgarian Split Squat

2 x 10 @ 7

G

Paloff Press

3 x 10 @ 7

Monday
Week 1 Day 2 (Low)

A

Active Recovery

1 x 20:00

B

DB Lateral Raise

2 x 12-15 @ 7

C

Cable Facepull

2 x 12-15 @ 7

D

Preacher Curl

2 x 12-15 @ 7

E

Hammer Curl

2 x 12-15 @ 7

F

Lunge Iso hold (heels elevated)

3 x 0:45

G

Knee Extension Isometric 45 degree

3 x 0:45

H

Copenhagen Plank

3 x 0:30

Tuesday
Week 1 Day 3 (High)

A

Seated Box Jump

3 x 3

B

Seated Broad Jump to Box

3 x 3

C

Push Press

3 x 5 @ 7

D

Trap Bar Deadlift

3 x 5 @ 7

E

Bent Over Row

3 x 8 @ 7

F

Incline DB Bench Press

3 x 8 @ 7

G

Seated Calf raise

3 x 10 @ 7

H

Hanging Leg Raise

3 x 8-15 @ 7

Wednesday
Week 1 Day 4(Low)

A

Active Recovery

1 x 20:00

B

Lat Pulldown

2 x 12-15 @ 7

C

Horizontal Row

2 x 12-15 @ 7

D

Tricep Pushdown

2 x 12-15 @ 7

E

EZ Bar Skull Crusher

2 x 12-15 @ 7

F

Hip Flexor Sit Up

3 x 6

G

Side Plank Hip Abduction

3 x 10 @ 7

H

Single Leg Bridge Isometric

2 x 5 @ 10

Friday
Week 1 Day 6 (High)

A

Low Pogo Jumps

2 x 10

B

Power Skip

2 x 20

C

Standing Broad Jump

2 x 3

D

Progressive Build Ups (Sprint)

3 x 20 @ 60, 70, 80 %

E

Fly Sprint

3 x 20 @ 85 %

F

Bench Press

3 x 8 @ 7

G

Pull-Up

3 x 6-10 @ 7

H

Dips

3 x 8-10 @ 7

I

Calf Raise

3 x 10-15 @ 7

Coach
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FAQs
Who is this program designed for?
This program is designed for recreational athletes and intermediate lifters looking to improve their overall athleticism. Whether you're returning to athletic training or looking to become more explosive, this program provides a structured approach to developing those qualities.
Is this program beginner friendly?
Some training experience is recommended. The program incorporates strength training, plyometrics, sprinting, and explosive movements. Exercise alternatives are provided for certain advanced movements, but a basic understanding of lifting technique is beneficial.
How many days per week will I train?
The program includes 5 training days per week, combining high-intensity strength and power sessions with lower-intensity recovery, accessory, and tendon-focused work. Two rest days are built into the schedule to support recovery and performance.
How is this different from a traditional strength program?
Traditional strength programs focus on increasing the amount of weight you lift. This program takes a more complete approach by developing your ability to produce force quickly, move explosively, and apply strength to athletic movements. You'll train strength, speed, power, and reactivity together
Full PWR: 8 Week Performance Program
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