Pro Elite Strength and Conditioning
Football , Basketball, Soccer, Track & Field, Lacrosse, Wrestling, Jiu JitsuBuilt Fast
Train to become an explosive, powerful athlete who is strong and quick.
Leaving the competition 1 step behind
We want to increase overall muscle mass (hypertrophy) and increase power (rate of force development)
= a stronger and faster athlete
Always focus on quality and do not chase weights
Chase perfect technique and focus
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Warm-Up - 2 x 4
2 x 5
B1
1-Leg Romanian Deadlift
3 x 5
B2
Standing SA Shoulder Press - Dumbbell
3 x 5
B3
Spiderman Plank
3 x 5
C1
Bulgarian Split Squat
3 x 5
C2
1-Arm DB Row
3 x 5
C3
Side Plank with Top Leg Lift
3 x 5
D1
Goblet Squat
4 x 12
D2
SL Calf Stretch - Wedge
4 x 0:30
E
Elite 6
A
Warmup Series 1
3 x 5
B
Shuttle Sprint
10 x 10 @ 2
C
2-Step Lateral Shuffle
5 x 20
D
Agile 8
1 x 10:00
A1
Single Leg Glute Bridge
3 x 8
A2
Foam Roll IT Bands
3 x 0:30
B1
Hip Thrust
4 x 6
B2
Alt. Leg Box Push Offs
4 x 3
B3
Incline DB Bench Press
4 x 8
C1
Deadlift
3 x 3
C2
Seated Row - Band
3 x 10
C3
Reverse Hyperextension
4 x 10
D
Elite 6
A
Warmup Series 1
3 x 5
B
Sprint
10, 20, 30, 40, 50, 60, 70, 80, 90, 100 @ 2
C
5 Cone Zigzag Drill
10 x 2
D
Foam Roll
1 x 10:00
A1
Overhead Squat w/ PVC
4 x 5
A2
Lateral Lunge
4 x 5
A3
Push-Up - Down Dog
4 x 5
B1
Box Jump
4 x 4
B2
SA Z press - Kettlebell
4 x 8
B3
DB Lateral Step-Up
4 x 4
B4
HK Pull-Downs - Band
4 x 12
C
Super Quad Stretch
2 x 60
A
Super Lunge Series
3 x 1
Ryan Leibreich
Director of Strength and Conditioning Pro Performance Rx Train Smart, Move Well and Be Awesome
Commit to the 1st cycle of strength and speed development to reach the goals you have always want to reach.
Get Built for Speed
