Cole Harrity
Football , Track & Field, Baseball , BasketballD1 WEAPON
D1 WEAPON is an all-in-one athletic development program built from the same training methods used in Division 1 and professional athlete development programs.**
I built this program from my own journey—from being overlooked as a walk-on to earning multiple Division 1 scholarship offers, ultimately gaining experience and training at the NFL level, and earning the opportunity to attend an NFL Training Camp.
I know what it’s like to be overlooked and wonder what you need to do to reach the next level—and ultimately dominate at the next level. That’s exactly why I created D1 WEAPON.
This 4-day program with an optional 5th day is designed to develop your speed, strength, explosiveness, agility, athleticism, and skill-specific performance.
Each training session is structured with fieldwork first, followed by strength training, allowing you to develop your athletic abilities while still building the strength and power needed to perform at a high level. Sessions are designed to be approximately 30–45 minutes, keeping the training focused, efficient, and intentional.
The program combines:
• Sprint Training
• Strength Training
• Plyometrics
• Agility & Change of Direction
• Skill-Specific Training
• Mobility & Recovery
Over the years, I’ve invested thousands of dollars into my own development and worked with some of the best trainers and coaches in the country. I took the knowledge and training methods I learned from those experiences and built them into one complete system.
This isn't just a collection of workouts.
It’s a roadmap.
My goal is to give you the structure, training, and direction I wish I had when I was fighting to prove myself and earn an opportunity.
D1 WEAPON was built to help you become faster, stronger, more explosive, and more athletic while putting yourself in position to compete at the next level, pursue your scholarship goals, and dominate when you get there.
Put in the work. Trust the process. Build your weapon.
1 sessions per week
Must use App app to view and log training
Program Training
A
My Dynamic Warmup
B
Hurdle Jumps
2 x 4
C
Power Skips For Height
1 x 1 @ 30
D
Power Skips For Distance
1 x 1 @ 30
E1
Resisted Sprint
3 x 1 @ 15
E2
MAX SPRINT
3 x 1 @ 20
A
Dynamic Warmup - Lower Lift
B1
DB Jumps
2 x 10
B2
ISO Hamstring Hold
2 x 10
B3
Seated Yoga Ball Squeeze
2 x 12
C1
Heel Elevated Squats
3 x 5
C2
Seated Box Jump
3 x 2
D1
Box Step Ups
2 x 3
D2
Depth Jump
2 x 2
E1
Staggered DB RDL
2 x 5
E2
Lunge ISO Holds on Toe
2 x 15
A
Upper Body Warm-Up
B1
Barbell Bench Press
3 x 5
B2
Banded Face Pulls
3 x 12-15
C
MAX PUSH UPS
D1
Half Kneeing DB Press
3 x 8
D2
Alternating Chest Supported Incline Row
3 x 6
E1
DB Alternating Hammer Curl
3 x 8
E2
Incline Plyo Push- Up
3 x 10
E3
Decline Russian Twist
3 x 10
F
Back Extensions
1 x 10-20
A
FIELD DYNAMIC WARM-UP
B
Lateral Box Drill Hops
C
S Drill
D
Shuffle to Sprint to Decel
2 x 1
E
Lateral High Knees- Shuffle - Sprint
2 x 2
A
Active Mobility/Recovery
Speed/Agility
A
SPRINT DAY DYNAMIC WARMUP
Complete the following dynamic warm-up without shoes, if possible. Easy Jog 400 yards Air Squats x10 POGO HOPS x20 Heel-to-toe walk x20 yards Skips x20 yards Side Shuffle with arm swings x20 yards/ea. Quad Stretch x20 yards Knee Pull to Lunge x20 yards Spider-Man Lunge x20 yards Hamstring Scoop to Leg Swing x20 yards Lateral Lunge Groin Stretch x20 yards PERFECT FORM!!** High Knees x20 yards** Butt Kicks x20 yards** A- Skips 2x20 yards** Small Cycling 2x20 yards** Big Cycling 2x20 yards ** Backwards Run x20 yards** **PUT Shoes ON for this ** Bounds 2x20 yards Staight-leg bounds 2x20 yards Acceleration x2 (70%)
B
Hurdle Hops
2 x 5
C
Push Up Start
1 x 1 @ 10
D
Sideways Kneeling Start
2 x 1 @ 10
E
Curved Sprints
2 x 1 @ 15
F1
Resisted Sprint
2 x 1 @ 15
F2
Max Effort Sprints
2 x 1 @ 15
A
Dynamic Warmup - Lower Lift
B1
Good Mornings
2 x 8
B2
MEDBALL Split Drops
2 x 10
B3
Copenhagen Plank
2 x 15
C1
Trap Bar Deadlifts
3 x 3
C2
Depth Jump
3 x 2
D1
Machine Seated Leg Curl
3 x 6
D2
Wall Sits on Toes ISO Hold
2 x 20
E1
Plank
2 x 30
E2
Decline Bench Sit Ups
2 x 10
A
Upper Body Warm-Up
B1
Weighted Neutral Grip Pull Up
3 x 3
B2
Depth Push up
3 x 10
C1
MAX REPS Neutral Grip Pull up
C2
MAX PUSH UPS
D1
DB Incline Bench
3 x 6
D2
DB Chest Support Incline Row
3 x 8
E1
Dips
2 x 6-10
E2
DB Shoulder Raise
2 x 8
F1
MEDBALL Rotational Throws
2 x 6
F2
Ab Wheel
2 x 10
A
FIELD DYNAMIC WARM-UP
B1
Side to Side Hops
2 x 15
B2
Sideways 2 feet over/return
C
Hip Crossover Series
D
SKIER JUMPS - SPRINT - DECEL
E
3 Cone series
F
Figure 8 Drill
