The System
kompf1354005
For over 10 years I have been working with athletes from the high school, college and even professional level. Not only that, I have been training myself for over 16 years! During this time through hours and hours of studying the science behind strength and condition and stress testing the principles in the real world I have developed a system that has been proven time and time again to work and produce amazing results. This "system" is exactly how we train all our athletes in my gym. This System is tried and true and works!
After years of developing this system there's one thing I noticed that is missing. Once an athletes career is over whether that's after high school or college I usually am no longer working with them in person. But so many have expressed to me that they miss feeling how they felt when they we're training under our system. This program is exactly designed for that person, someone with an athletic background who may not be in sports anymore but wishes to look and feel like an athlete.
You will get stronger, you will build muscle, you will become faster, more explosive, and well conditioned with this program!
A1
Roll Out Arches
1 x 1:00
A2
foam roll quads
1 x 1:00
A3
90-90 hip switch to glute stretch
2 x 8
A4
quadhipflexor rocks
2 x 10
A5
Adductor rock backs
1 x 10
A6
Spider-Man Lunge
1 x 5
A7
squat to stand KTS video
1 x 6
A8
cossack squats
1 x 6
B1
Seated box jumps
3 x 5 @ MAX
B2
banded kettle bell swings
3 x 8
C
repeated hurdle hops
3 x 3
D
Trap bar deadlift speed pulls
10 x 3 @ 60 %
E1
dumbbell loaded bulgarian split squats
3 x 6
E2
Glute ham raises
3 x 5
F
Stability ball deadbug
3 x 8
A1
pec smash and reach
1 x 10
A2
Foam roll latts
1 x 1:00
A3
T-spine rotations
1 x 10
A4
black burns
1 x 10
A5
yoga push up with toe taps
1 x 8
A6
3D band pull aparts
2 x 10
A7
banded dislocators
2 x 20
B1
bench plyo push ups
3 x 5
B2
dynamic effort pull up
3 x 2
C1
barbell floor press with 6 second eccentric
5 x 5
C2
Chest supported rows
5 x 10
D1
Chain lateral raise into front raise
3 x 10
D2
seated cable rows with a 5 second eccentric
3 x 10
D3
landmine rainbows
3 x 8
E
max rep push ups
1 x 3:00
F
supinated latt pull downs
1 x 3:00
A
forward sled drag with weight vest
1 x 15:00 @ 45 lb
B
reverse sled drags for time
1 x 15:00 @ 90 lb
A1
Roll Out Arches
1 x 1:00
A2
foam roll quads
1 x 1:00
A3
90-90 hip switch to glute stretch
2 x 8
A4
quadhipflexor rocks
2 x 10
A5
Adductor rock backs
2 x 10
A6
Spider-Man Lunge
1 x 6
A7
squat to stand KTS video
1 x 8
A8
cossack squats
1 x 6
B
Box squat with 4 second eccentric
5 x 5
C1
zercher bulgarian split squats with a 4 second eccentric
3 x 6
C2
racked kettle bell walks
3 x 60
D1
heavy sled push
3 x 10
D2
suitcase carry KTS video
3 x 30
E1
slider hamstring curls
3 x 8
E2
banded back extensions
3 x 10
F
plate loaded straight leg sit ups
1 x 100
A1
pec smash and reach
1 x 10
A2
barbell smash traps
1 x 10
A3
Foam roll latts
1 x 0:30
A4
T-spine rotations
1 x 10
A5
black burns
1 x 10
A6
yoga push up with toe taps
1 x 8
A7
3D band pull aparts
1 x 15
A8
banded dislocators
1 x 25
B1
Dumbbell press with 6 second eccentric
5 x 8
B2
banded face pulls
5 x 20
C1
Trap bar banded push ups with a 6 second eccentric
3 x 5
C2
YTW iso holds
3 x 0:20
D1
rotational landmine push press (for reps)
3 x 8
D2
barbell bent over rows
3 x 8
D3
trap bar farmers walks
3 x 30
E1
banded tricep extensions
1 x 3:00
E2
barbell curls- 100 reps as fast as possible
1 x 100
A
10 second EMOM assault bike sprints
1 x 10:00
B
zone 2 conditioning on assault bike
1 x 10:00
Not sure about this yet? Just look at all the testimonials, this system is 10 years in the making and has been tried and true. The only thing that is truly required is to full heartily put effort an intent into every training session. Get the absolute mo
Get The System
Carmen Chirico
Long time athlete pre and post career
Verified Athlete"Training with KTS not only was the catalyst to my training results but raised my expectations for myself. After seeing tremendous progress through all the programs I have had no choice but to expect better for myself!"
Brian King
Long time athlete and client post career
Verified Athlete"Seven years of training, zero injuries, limitless growth in strength- all masterfully orchestrated by a coach whose meticulous attention to detail and world class programming has guided me towards extraordinary feats of power I never deemed possible"
Jack Hogan
Long time athlete and client post career
Verified Athlete"not only has KTS helped me crush my benchmarks and goals physically, but i have noticed a big change in my mental health as well. as soon as you walk in the door, you are greeted and surrounded by people who want to get better everyday just like you. With this program they bring it right to you!"
Lydia Mirabito
Long time athlete and client
Verified Athlete"I've been training with KTS for over 4 years. I've been to many trainers and strength and conditioning coaches over the course of my career and this system is hands down the best. I learn something new every time I'm in the gym with them and continue to get amazing results after 4 years!"
