Project Pure Athlete Training
Volleyball, BasketballWorkouts are meticulously designed to build your unique anatomy's most efficient athleticism and technique.
Users have reported 1-3" gains in the first week of training. While this isn't guaranteed, it happens more often than not!
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Tech Warm Up Series 1
B
Blind Drop Holds
3 x 5
C
Standing Arm Sends
3 x 20
D
Penultimate Step & Hold
3 x 5
E
Penultimate Jab w/ Arm Sends
3 x 6
F
Penulatimate Jab w/ Impulse Block
4 x 5
G
Push Drill
4 x 5
A
Mobility flow 1
B1
Single leg hold with 3d pull aparts
2 x 60
B2
Single leg hold - head orbit
2 x 60
C1
Hip bridges - single leg
2 x 15
C2
Side plank - active raises
2 x 15
C3
Triangle band monster walks
2 x 45
D1
Line hops - single leg lateral
3 x 15
D2
Skater jumps
3 x 5
D3
Lateral lunge
3 x 8
E1
Single leg deadlift
3 x 8
E2
Single arm band over head press
3 x 12
E3
Shin box press ups
F
yoga 8 min recovery
A
Tech Warm Up Series 1
B
Single Leg Hops (Forward)
2 x 10
C
Single Leg Hops (Lateral)
2 x 10
D
Block Jabs
3 x 5
E
Impulse Blocks
4 x 6
F
Penulatimate Jab w/ Impulse Block
4 x 5
G
Push Punch Drill
4 x 3
A
Mobility flow 1
B1
Hip bridges - single leg
2 x 20
B2
Side plank
2 x 20
B3
Kneeling t spine reach throughs
2 x 10
C1
Band pull aparts
C2
Wall sit with plate hold
D1
Bulgarian split squat iso hold
3 x 20
D2
Inverted Row
3 x 8
D3
Paloff press - standing
3 x 12
E1
Calf raise - heel squeeze
3 x 15
E2
Tibialis raise - two leg
3 x 10
A
Mobility flow 1
B
Single leg hold - head orbit
1 x 45
C1
Lateral band shuffle
2 x 12
C2
Crawls - lateral
2 x 10
D
Lunge - isometric hold
1 x 30
E1
Lateral skips with arm swings
2 x 15
E2
Accelerator runs
2 x 15
F
Corkscrew hops
1 x 30
G
A pulls - Snapdowns
1 x 30
H1
A - accelerator pulls (st.leg run)
2 x 15
H2
B lateral switches
2 x 15
H3
C’s - forwards
2 x 15
I1
Push Punch Drill
4, 3, 2
I2
Skater jumps
4, 3, 2
I3
Bounds - single leg
4, 3, 2
J
Lunge - isometric hold
1 x 30
