Athlete Flight

Basketball, Track & Field, Volleyball
Coach
Jost Juice

Features
1 sessions per week
Must use App app to view and log training
Program Training
$49
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Fast Strength Gains
A unique method using three main strength sessions working in harmony to allow: - An accumulation of workload, - Unloading and compensation, - Maximal expression for PRs
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Improved Force Production Off The Ground
Stronger legs and hips developed using exercises with proven transfer directly increase how much force you can apply into the ground on takeoff.
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A Real Foundation
Sets athletes up to safely progress into advanced training later, rather than plateauing early from skipping fundamentals.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Resistance & athletic raining that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, proven blueprint & instruction
Tried, tested & proven methodology & planning.
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Delivered through TrainHeroic
Easy way of following & logging training sessions on the most trusted online training platform.
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Sample Week
Week 1 of 11-week program
Sunday
Preparation Strength Training 1

A

Dynamic Warmup

1 x 10:00

B

Reverse Lunge Walk

2 x 16 @ 0 lb

C

Front Squat (parallel)

4 x 8 @ 40, 60, 65, 65 %

D

Hip Extension - 45° Bench

4 x 8 @ 50, 65, 65, 65 %

E

Barbell Calf Raises

3 x 8 @ 60, 70, 70 %

F

Shoulder Press

3 x 12 @ 50, 65, 65 %

G

Trap Bar Shoulder Shrug

3 x 12 @ 50, 65, 65 %

Tuesday
Week 1 Day 3

A

Dynamic Warmup

1 x 10:00

B

Elementary Jumps

1 x 15 @ 5

C

SL Rudiment Hops [1-2-3] - Forward

2 x 2 @ 5

D

Skips for Distance

2 x 40 @ 7, 8

E

Practice Jumps

4 x 4 @ 5, 7, 8, 9

Wednesday
Preparation Strength Training 2

A

Dynamic Warmup

1 x 10:00

B

Side Lunge - Alternating (TRX)

2 x 12 @ 0 lb

C

Back Squat [full ROM]

8, 10, 10 @ 40, 65, 65 %

D

Clean Pull / Deadlift

3 x 6 @ 50, 60, 60 %

E

Seated Calf Raise (knee extension machine)

3 x 10 @ 60, 65, 65 %

F

Shoulder Flexion (cable) Front Delt Raise

3 x 12 @ 50, 65, 65 lb

Friday
Preparation Strength Training 3

A

Seated Box Jump

3 x 4 @ 9, 10, 10

B

Back Squat [full ROM]

8, 10, MAX @ 40, 60, 70 %

C

Hip Thrust (barbell)

3 x 10 @ 50, 65, 65 %

D

Stiff Leg Deadlift

3 x 10 @ 50, 65, 65 %

E

Barbell Calf Raises

10, 10, MAX @ 60, 65, 70 %

F

Trap Bar Shoulder Shrug

3 x 12 @ 50, 65, 65 %

Friday
Dunk Practice

A

Dynamic Warmup

1 x 10:00

B

Dunk Practice

Coach
More from Athlete Flight
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Ready To Pick Up These Easy Gains?

Every elite jumper - including Lu Jialun - started exactly where you are right now. The same foundational training progression that turned an average jumper into a phenomenal jumper, built specifically for athletes ready to put in the work and do it the r

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FAQs
Who is this program for?
This program is built for beginner and intermediate athletes - whether you're somewhat new to jump training, have some resistance training experience, or you're a younger athlete just starting your athletic journey. If you want to build the right way, this is your starting point.
Do I need previous lifting experience?
The program is designed using simple compound movements. If you've never lifted before, you'll take a few workouts to master the movements. If you already have some experience, you'll progress quickly through the early stages.
How old do I need to be to do this program?
The program is appropriate for younger athletes as well as adults, as long as basic movement competency and coachability are there. If you're training a younger athlete, we recommend supervision during the early technique-focused weeks.
What results can I expect, and how soon?
The training follows Accumulation & Intensification, and needs a period of Realization (about 1-3 weeks after completion). Results vary based on training history, age, and consistency - but the earlier you are in your journey & the more you lack PUSHING FORCE, the faster you'll typically respond.
Do I need to be able to dunk or already jump well to start?
Not at all. This program is designed for athletes who are just starting out and need a strong and reliable path to improve - simple and straightforward.. Wherever your current jump is, this program easily meets you there and builds from that point.

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