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Incoming College Freshmen Athletes

Hobbs Performance

Strength & Conditioning, General Fitness
Coach
Scott Hobbs

Are you a high school senior who has been recruited to play a sport in college this year?

Or are you considering trying out for a team once you arrive at college?

Are you unsure of how to physically prepare (and your college did not provide a program for you)?

If you answered yes to any of these questions, then this program is perfect for you.

This 20-week program consists of five 4-week lifting phases that are carried out in conjunction with a 4-phase (4-6 weeks per phase) conditioning program. You will exercise six days a week, with either a lifting or conditioning session lasting approximately 45-60 minutes. Don't worry, the emphasis and duration of each day vary, with some days being more challenging than others.

All training sessions are personally written by me, Coach Scott Hobbs. I am a certified strength and conditioning coach (CSCS, RSCC * D) with over 15 years of experience in preparing collegiate, professional, and elite athletes for optimal performance in their respective sports.

Buy the program and start now or wait until you're ready - either way you'll have access for year!

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Progressive Programming
This program is designed to be progressive, meaning each phase builds upon the last. This allows you to make consistent and sustainable progress while reducing the risk of injury (from doing too much too soon).
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Proven Effective
I've worked with thousands of athletes in similar positions to yours, so I understand what it takes to be ready to perform at the college level.
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Full Body, Balanced Program
This program doesn't only focus on the squat, bench, and deadlift, or body part splits like many others. I've ensured that this is program is well balanced, addressing all movement patterns and muscle groups - keeping you athletic and resilient to injury.
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Improve Your Knowledge and Confidence
Throughout the program you'll be exposed to various exercises and pieces of equipment which will enhance not only your athletic ability but also your confidence and training knowledge.
Features
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Access to Coach Hobbs
Feel free to reach out to me with questions or concerns.
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Programming 6 days per week
Detailed strength and conditioning workouts that are accessible and challenging regardless of your experience level.
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Exercise Videos Included
Each exercise is accompanied by a video demonstration.
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Delivered through TrainHeroic
Struggling to understand a pdf or excel file? Always losing paper programs? This program is delivered entirely through an easy-to-use app.
Equipment
Required
Barbell // Dumbbells // Kettlebells // Resistance Bands // Plyo Box // Plates // Pull Up Bar // Bench
Recommended
Cardio Equipment // Heart Rate Monitor (Chest Strap or Watch)
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Sample Week
Week 1 of 20-week program
Sunday
Phase 1 - Base Week - Day 1

Prep

A

Warm Up A

Jumping Jacks x20 Hip Flexor to Hamstring x5ea Adductor Rock Backs x5ea Rib Rolls x5ea Yoga Push Up x5 Reverse Lunge & Reach x5ea Prisoner Squat x10

Activation Series

B

Activation Series

Plate YTWLs 2x5ea SL Hip Thrust 2x5ea Scap Push Ups (on forearms) 2x10

C1

Non-Countermovement Box Jump

4 x 5 @ 12

C2

Dumbbell RDL

5 x 8

D1

Dumbbell Half Kneeling Single Arm Press

5 x 8

D2

Bodyweight Inverted Row

3 x 8

E1

Dumbbell Step Up

2 x 8

E2

Bodyweight Plank

2 x 30

E3

Floor Back Extension

2 x 10

Monday
Conditioning Phase 1 - Intro - Week 1 Day 1

Prep

A

Warm Up A

Jumping Jacks x20 Hip Flexor to Hamstring x5ea Adductor Rock Backs x5ea Rib Rolls x5ea Yoga Push Up x5 Reverse Lunge & Reach x5ea Prisoner Squat x10

B

Choice of Cardio

1 x 5:00

Aerobic Conditioning Intro Phase

C

6x30sec HARD/1min EASY Continue with the same exercise you warmed up with. Work for 30sec as hard as you can (aiming to keep a consistent pace), then drop to an easy pace for 1min (as slow as you need in order to recover). Choose a metric (i.e. distance, calories, laps) and make a note below of what you achieved this workout.

Tuesday
Phase 1 - Base Week - Day 2

Warm Up A

A

Jumping Jacks x20 Hip Flexor to Hamstring x5ea Adductor Rock Backs x5ea Rib Rolls x5ea Yoga Push Up x5 Reverse Lunge & Reach x5ea Prisoner Squat x10

Activation Series

B

Activation Series

Plate YTWLs 2x5ea SL Hip Thrust 2x5ea Scap Push Ups (on forearms) 2x10

C1

Non-Countermovement Lateral Bound

4 x 3

C2

Dumbbell Goblet Squat

5 x 8

D1

Machine Pulldown

5 x 8

D2

Dumbbell Low Incline Bench Press

5 x 8

E1

Bodyweight Single Leg Squat to Box

2 x 8

E2

Band Tall Kneeling Anti-Rotation Press

2 x 8

E3

Bodyweight Glute Bridge

2 x 10

Wednesday
Conditioning Phase 1 - Intro - Week 1 Day 2

Prep

A

Warm Up A

Jumping Jacks x20 Hip Flexor to Hamstring x5ea Adductor Rock Backs x5ea Rib Rolls x5ea Yoga Push Up x5 Reverse Lunge & Reach x5ea Prisoner Squat x10

B

Choice of Cardio

1 x 5:00

Aerobic Conditioning Intro Phase

C

6x1min HARD/1min EASY Continue with the same exercise you warmed up with. Work for 1min as hard as you can (aiming to keep a consistent pace), then drop to an easy pace for 1min (as slow as you need in order to recover). Choose a metric (i.e. distance, calories, laps) and make a note below of what you achieved this workout.

Thursday
Phase 1  - Base Week - Day 3

Warm Up A

A

Jumping Jacks x20 Hip Flexor to Hamstring x5ea Adductor Rock Backs x5ea Rib Rolls x5ea Yoga Push Up x5 Reverse Lunge & Reach x5ea Prisoner Squat x10

Activation Series

B

Activation Series

Plate YTWLs 2x5ea SL Hip Thrust 2x5ea Scap Push Ups (on forearms) 2x10

C1

Non-Countermovement Standing Long Jump

4 x 5

C2

Dumbbell Goblet RFE Split Squat

5 x 8

D1

Dumbbell Bench Press

5 x 8

D2

Dumbbell Single Arm Row

5 x 8

E1

Dumbbell Lateral Split Squat

2 x 8

E2

Dumbbell Half Kneeling Suitcase Hold

2 x 30

E3

Stability Ball Leg Curl

2 x 10

Friday
Conditioning Phase 1 - Intro - Week 1 Day 3

Prep

A

Warm Up A

Jumping Jacks x20 Hip Flexor to Hamstring x5ea Adductor Rock Backs x5ea Rib Rolls x5ea Yoga Push Up x5 Reverse Lunge & Reach x5ea Prisoner Squat x10

B

Choice of Cardio

1 x 5:00

Aerobic Conditioning Intro Phase

C

6x20sec HARD/1min EASY Continue with the same exercise you warmed up with. Work for 20sec as hard as you can (aiming to keep a consistent pace), then drop to an easy pace for 1min (as slow as you need in order to recover). Choose a metric (i.e. distance, calories, laps) and make a note below of what you achieved this workout.

Coach
coach-avatar Scott Hobbs

Scott Hobbs, CSCS, RSCC*D, EXOS-XPS, Pn1. Coach of NCAA D1, D2, and D3 athletes (including Army West Point, University of Pennsylvania, Lehigh, Kutztown, DeSales).

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Be prepared for the demands of collegiate sport!

Sign up now and arrive on campus ready to perform!

Get Incoming College Freshmen Athletes
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FAQs
What if I don't have the equipment available to complete an exercise?
Contact me if you need a modification. I'll make sure that the alternative exercise provides a similar stimulus and adaptation as the original.
What if I've never lifted before?
I would recommend you get some basic instruction first (and a physical), however this program will start out relatively basic in terms of the exercises and you can increase or decrease your weights depending on your ability.
What if there's something I'm unable to do?
Contact me and I'll provide a modification or regression. You'll be progressed gradually towards more challenging exercises, we don't start out with anything too complex.
Incoming College Freshmen Athletes