JLperformance
Hard to Kill Performance Program
Train like an Elite Athlete 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 and becoming - Harder to kill
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 @ 6 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
Lateral Bound
3 x 6
B3
Vertical Jump
3 x 4
C
BB 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
A
