Pro Elite Strength and Conditioning

Football , Basketball, Soccer, Track & Field, Lacrosse, Wrestling, Jiu Jitsu
Coach
Ryan Leibreich

Built 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

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Fast is Fast
Dramatically improve your speed and agility
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Develop Muscle Mass
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Become the athlete YOU want to be
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
BarbellDumbbellsBands or Cable MachineBoxesSled
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Sample Week
Week 1 of 4-week program
Sunday
Strength Day 1

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

Monday
Speed & Agility Day 

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

Tuesday
Strength Day 2

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

Wednesday
Conditioning Day 

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

Thursday
Strength Day 3

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

Friday
Recovery

A

Super Lunge Series

3 x 1

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Sign up now to become the athlete you want to be

Commit to the 1st cycle of strength and speed development to reach the goals you have always want to reach.

Get Built for Speed
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FAQs
Who is this training program for?
This 4 week training block is for any individual who is looking to get faster.
What if I miss a day?
You can always click back on the day you missed and complete it at a later time
How long are the workouts?
Strength workouts last 45-1 hour, the speed are 30 minutes and the conditioning sessions are 30-45 minutes long
What if I still have a question?
Just reach out to ryan@properformancerx.com and I will get you squared away with anything you need.
Built for Speed