Sprint - Lowers - Uppers: Phase I

Nathan Kiely Athletic Performance

Rugby, Football , Field Sports, Speed, Power Sports , Track & Field, Gaelic Football, Soccer

Coach

Nathan Kiely

SPRINT - LOWERS - UPPERS repeat

Unleash the beast within - If you've seen my sessions online and want a meticulously designed plan that mirrors how I organise, periodise and progress my training to achieve athletic goals, then this program is your tailored solution.

Sprint sessions, lower body strength and power development, and muscle-building upper body weights sessions - as the name suggests, this is exactly what this program delivers.

Built specifically for the relentless pursuit of athletic prowess, whether it's the football off-season or year-round athletic development, this program is engineered to forge explosive speed, leg power, and get you yolked.

For the relentless and unyielding

60-minute workouts
2 field, 4 gym sessions a week
4-week training block
Re-cycle this program for ongoing gains

Designed to target speed, strength and hypertrophy qualities that underpin performance in explosive sports like football and rugby. I recommend this program for off-season training, or better yet - year-round trainees who just want to be as athletic as possible.

IMPORTANT NOTE: PRICE IN USD

$99

Get Sprint - Lowers - Uppers: Phase I

Develop explosive speed

Rapid fire off the line or max speed on open turf, this program hones in on field-centric training for the ultimate transfer of power to the playing arena. Ready to dominate the paddock like never before.

Build leg power

Crafted with a laser focus on tailored plyometrics, Olympic weightlifting, and ballistic exercises, this program is your ticket to forging raw, explosive leg strength. Propel yourself to new heights, blitz through opponents, and leave no doubts about your speed and power.

Gain mass

Strategically employing bodybuilding techniques, this program artfully crafts lean muscle gains that complement and enhance your athletic prowess without slowing you down. Unleash a sculpted, athletic physique and dominate your field.

Features

Access to your coach

Chat functionality with coach to get feedback, answer questions and help you along the journey.

Programming 6 days per week

Six day of programming every week

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaching cues and points of performance for running mechanics, plyometrics and weightlifting exercises.

Trusted by hundreds of athletes

Over 400 online clients have used and made great gains online with Nathan Kiely - join them today.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Sprint - Lowers - Uppers is all delivered through the TrainHeroic app.

Equipment

Required

Barbell // Dumbbells // Sled or prowler

Recommended

Glute-ham developer // Jump measurement device // Plyometric box // Iso-lateral row machine // Smith machine // Cable machine

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1 - Max valocity speed

Wall Hip Flexor Stretch

1 x 1:00

Wall Hip Spindle w/ Reach

2 x 6

Wall Slide Hip Lock

2 x 6

Wall Two Taps To Hip Lock w/ Ball

2 x 6 @ 2.2 kg

Dynamic Warm Up - Blue Program

Tuck Jump

2 x 5

Scissor Run

3 x 20

High Knee Cycle Bleeds

4 x 2 @ 10, 20, 30, 40

Fly 20 m

3 x 20

Short High-Intensity Intervals 15: 15

2 x 12

Monday

Week 1 Day 2 - Lower body strength 1

High Bar Back Squat

4 x 8 @ 45, 60, 65, 70 %

Hurdle Jumps - Continuous

2 x 5

Countermovement Jump

2 x 5

Barbell Step Up + Hip Lock

3 x 5 @ 60, 65, 70 %

Barbell RDL

3 x 8 @ 65, 70, 75 %

Knee Extensions - Double Up - Single Down

2 x 5

Single Leg Eccentric Hamstring Slide Outs

2 x 5

Calf Raise - Double Up - Single Down

2 x 5

Tuesday

Week 1 Day 3 - Upper body strength 1

Bench Press

5 x 8 @ 45, 58, 60, 63, 68 %

Pull Up

4 x 8 @ 45, 60, 63, 68 %

Seated DB Press

3 x 10 @ 55, 60, 65 %

Seated Low Cable Row

3 x 10 @ 55, 60, 65 %

Incline Cable Chest Fly

3 x 10

DB Lateral Raise

3 x 10

EZ Bar Skull Crushers

3 x 10

EZ Bar Biceps Curl

3 x 10

Wednesday

Week 1 Day 4 - Acceleration speed

Wall Hip Flexor Stretch

1 x 1:00

Wall Hip Spindle w/ Reach

2 x 6

Wall Slide Hip Lock

2 x 6

Wall Two Taps To Hip Lock w/ Ball

2 x 6 @ 2.2 kg

Dynamic Warm Up - Blue Program

Tuck Jump

2 x 5

Triple Exchange

1 x 2 @ 10

A-Skip Switch

1 x 2 @ 10

Stride Throughs

3 x 2 @ 10, 20, 30

Resisted Acceleration Sprint

2, 1 @ 10

Accel 20 m

1, 2

Short High-Intensity Intervals 10: 10

2 x 9

Thursday

Week 1 Day 5 - Lower body strength 2

Hang Clean Speed Shrug

1 x 5 @ 44.09 kg

High Hang Muscle Clean

1 x 5 @ 44.09 kg

Toes - Shrug - Drop and Catch

1 x 5 @ 44.09 kg

Power Clean

5 x 5 @ 58, 65, 70, 73, 78 %

Barefoot Rudiment Series

2 x 10

Pogos

3 x 10

Barbell Bulgarian Split Squat

3 x 5 @ 60, 65, 70 %

Prone Single Leg Hip Extension - GHD

3 x 3

Prowler Push

2 x 20

Reverse Sled Drag

2 x 20

Friday

Week 1 Day 6 - Upper body strength 2

Bench Press

8, 6, 5, 5, 5 @ 45, 60, 70, 73, 78 %

Chin Up Neutral Grip

5 x 3 @ 83, 83, 85, 88, 90 %

Incline DB Press

3 x 10 @ 55, 60, 65 %

Iso-lateral Row

3 x 10 @ 55, 60, 65 %

DB Chest Fly

3 x 10

Cable Rope Face Pull

3 x 10

DB Curl And Press

3 x 8

Coach

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Nathan Kiely

Athletic performance coach

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Get Sprint - Lowers - Uppers: Phase I

FAQs

Who is this program for?

Anyone with a half decent base of training that wants to start focusing more on developing their athleticism

What should I expect on an average training day?

You will be completing one of three different training session types: speed training (on a field), lower body strength or upper body strength. Each session should take approximately 60-minutes to complete.

How much communication will I get with a coach

The TrainHeroic app provides an easy-to-use chat function so you can direct message me any time you like with questions or even videos so you can get the most out of the program.

What if I can't train six days per week?

No problem at all. I recommend following the sessions in sequence and working through them to fit your own training schedule as needed. Four-to-five sessions per week is still plenty to make significant progress.

Can anyone start this program?

No. I recommend this program to intermediate/advanced trainees looking to take their training to the next level. This is NOT a beginner program. You will be expected to perform weighted chin-ups, power cleans (you don't need to be competent - but willing to learn) and plyometric exercises.

How long does this program last?

This is a four-week cycle. It can be repeated continuously or you can progress by working through the other phases in sprint - lowers - uppers. I recommend doing this program at least twice before moving on.

I've got a history of hamstring injuries - should I be doing sprints?

Absolutely. Research tells us that the best way to mitigate the risk of hamstring strain injuries is regular and controlled exposure to sprint running. This program is perfect for developing resilient and fast sprinting athletes.

What sports is this program for?

Running-based field sports that require high-intensity accelerations and sprints, explosive strength and muscle mass for collisions. Mainly I use this program in the off-season with rugby (league and union), American football, Gaelic football, and Australian rules football players.

What facilities do I need access to?

A sports field - preferably with a consistent, firm surface and marked lines. A well-equipped functional training gym like a CrossFit box or strength and conditioning center. Often 24-hour Globo-gyms lack the required space, equipment and culture to facilitate the type of training in this program.

The Proof