JLperformance
Elite Athlete Performance Program
Train like a pro with this 8 week program built to maximize speed, power, agility, and total athleticism. Designed for the same professional athletes I have trained over the years, this program combines strength, plyometrics, sprint work, Upper body power and mobility training across 4–6 sessions per week. Built for peak performance in and out of your sports seasons.
1 sessions per week
Must use App app to view and log training
Program Training
A
My Dynamic Warmup
1 x 10:00
B1
Standing Landmine Press
3 x 5 @ 4
B2
Single Arm Landmine Row
3 x 5 @ 4
B3
Landmine Bar Twist
3 x 6 @ 5
B4
Med Ball Wall Throw
3 x 4 @ 10 lb
C
Trap Bar Deadlift
4 x 5 @ 7.5
D
Split Squat
3 x 8 @ 7
E1
Hip Flexion with Band
3 x 10 @ 6
E2
Hamstring Curl on Slides
3 x 10 @ 6
E3
DB Lateral Lunge
3 x 5 @ 6
F
DB Farmer's Walk
4 x 25 @ 9
G
KB swings
1 x 10:00 @ 10
A
My Dynamic Warmup
B
Treadmill Work
8 x 2:00 @ 2:00
C1
Plate Pinch Grip Hold
3 x 1:00
C2
Sit-up
3 x 20 @ 25 lb
C3
Partner Neck Isometric
3 x 30
A
My Dynamic Warmup
1 x 10:00
B1
KB swings
3 x 6 @ 7
B2
KB Snatch
3 x 6 @ 6
B3
KB Lateral Lunge
3 x 3 @ 45 lb
B4
Lateral Bound
2 x 6
B5
Vertical Jump
2 x 4
C
DB Bench Press
4 x 6 @ 7.5
D
Weighted Strict Pullup
3 x 8 @ 7
E1
Cuban Press
3 x 10 @ 5
E2
45 Degree Incline DB Row
3 x 8 @ 7
E3
Kneeling Landmine Press
3 x 8 @ 7
F
Lying Leg Raise On Bench
3 x 25
G
Medicine Ball Slam
10 x 00:10 @ 00:20
A
My Dynamic Warmup
1 x 10:00
B
Assault Bike
5 x 30 @ 0:30
C
Sled Sprints
5 x 30 @ 9
D1
Dead Hang
3 x 1:00 @ 1:00
D2
Plank
3 x 1:00
D3
Partner Neck Isometric
3 x 30
