Gilly Strength & Conditioning
Multi-sport, Strength & Conditioning"TIER 1: Total Athlete Blueprint"
Program Description:
TIER 1: Total Athlete Blueprint is a 12-week performance-driven training program built for athletes who want to dominate the weight room and the field. Designed around the proven Tier System, this program delivers four total-body strength sessions per week centered on foundational lifts—deadlift, barbell back squat, and barbell bench press—to build real-world strength, power, and resilience.
Complementing the lifting are three structured running and conditioning days each week:
Day 1: Anaerobic Power & Shuttle Sprints – High-intensity intervals to develop speed and repeat sprint ability.
Day 2: Change of Direction & Agility – Skill-focused movement drills and shuttle work to sharpen footwork, reaction time, and deceleration mechanics.
Day 3: Aerobic Threshold & VO₂ Max – Threshold-based and maximal effort runs to build an engine that doesn't quit.
Whether you're an athlete in-season, off-season, or just training like one, this blueprint balances power, precision, and performance to push you to Tier 1 status.
5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Total Body Prep + Shake Out
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge x 5ea (Right/Left/Both)
B
Deadlift
5 x 4 @ 70 %
C1
Front Squat
4 x 3 @ 45 %
C2
Medial + Lateral Hurdle Hops
3 x 6
D1
Half-Kneeling DB Shoulder Press
3 x 8
D2
Med Ball Slam
3 x 8
E1
Lat Pulldown
3 x 10
E2
Seated Machine Hamstring Curl
3 x 10
E3
Med Ball Hanging Straight Leg Raise
3 x 10
Conditioning
A
COD Prep - Lvl 1
1. Backward Pogo Hops x10yds 2. Lateral Pogo Hops (Left) x10yds 3. Forward Pogo Hops x10yds 4. Lateral Pogo Hops (Right) x10yds 5. Shuffle (Right/Left) x 10yd ea 6. Lateral Bound (Left) x15yd 7. Lateral Bound (Right) x15yd 8. Shuffle Build Up to Sprint (Left) x5+10yd 9. Shuffle Build Up to Sprint (Right) x5+10yd
B
4 Cone Box Drill
2 x 3
C
Shuttle Run
3 x 150 @ 0:30
Conditioning
A
Total Body Prep Circuit #1
Complete the following: 1. Hamstring Chops x 10ea 2. Groin Fall Outs x 5ea 3. Iron Cross x 5ea 4. Scorpions x 5ea 5. Alternating Pike Toe Touches x 10ea 6. Forward Inchworm + Cobra Pose x 5 7. Hip Fire Hydrants x 10ea 8. BW Turkish Get Ups x 5ea
B1
TRX Y-Raise
3 x 8
B2
Kneeling Anti-Extension OHP
3 x 8
C1
Band TKE
3 x 20
C2
Back Extension
3 x 10
C3
Calf Raise
3 x 10
D1
DB Bicep Curls
3 x 10
D2
DB Overhead Tricep Extension
3 x 10
D3
DB Reverse Fly
3 x 10
Conditioning
A
Total Body Prep + Shake Out
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge x 5ea (Right/Left/Both)
Conditioning
B
COD Prep - Lvl 1
1. Backward Pogo Hops x10yds 2. Lateral Pogo Hops (Left) x10yds 3. Forward Pogo Hops x10yds 4. Lateral Pogo Hops (Right) x10yds 5. Shuffle (Right/Left) x 10yd ea 6. Lateral Bound (Left) x15yd 7. Lateral Bound (Right) x15yd 8. Shuffle Build Up to Sprint (Left) x5+10yd 9. Shuffle Build Up to Sprint (Right) x5+10yd
C
T Drill with Side Shuffle
3 x 2
D
5-10-5 Sprints
3 x 2
E
60 Yard Shuttle Run
1 x 3
Conditioning
A
Total Body Prep + Shake Out
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge x 5ea (Right/Left/Both)
B1
Back Squat
5 x 4 @ 70 %
B2
Box Jump
3 x 5
C1
TRX Row
3 x 10
C2
Lateral Lunge
3 x 10
D1
DB 2-Way Raise
3 x 20
D2
Single Leg Hip Thrust
3 x 20
D3
Paloff Press
3 x 20
A1
American KB Swing
3 x 8
A2
Standing Med Ball Chest Pass
3 x 8
B
Barbell Bench Press
5 x 4 @ 70 %
C1
Wide Grip Pull Ups
3 x 8
C2
Reverse Hyperextension
3 x 10
D1
30 Degree Incline DB Bench Press
3 x 10
D2
DB RDL
3 x 8
D3
GHD Sit-Up
3 x 10
E
Run
3 x 4:00 @ 7
