Perform
The Academy
Field Sports, Multi-sport, Basketball, Baseball , Football , HockeyThe goal of this program was to replicate what I do with my in person athletes to get them faster, stronger, and more explosive.
If performed properly for the 6 week duration you will see great strides in all the above mentioned areas.
Speed Development.
An Increase in Strength.
Explosive Power.
Yes, an actual gym is necessary for this program because of the equipment needed.
Prep
A
Speed Prep 1
5x each Half Kneeling Ankle Mobility 5x Wall Hip Flexor 5x Hip Bridge March 2x4 each side In Place A Switches 10 yds A-Skip 2x 10s High Knee Run in Place 2x5 Wall Drive (Single) 3x3 Depth Drop 2x5 Band Deceleration to Back Pedal 2 Point Linear Acceleration Starts 4x10 yds
B1
Trap Bar Dead Lift
6, 5, 5, 4, 4
B2
Loaded Squat Jump
4 x 5
B3
Med Ball Linear Rotational Toss
4 x 4
C1
Half Kneeling Banded Step Up
3 x 4
C2
Dumbbell SLDL
3 x 6
C3
SL DB Row
3 x 6
D1
Banded SL Hip Lift w/Knee Drive
2 x 8
D2
Straight Leg Sit Up
2 x 8
D3
Farmer's Carry
2 x 25
Prep
A
Uppper/Dynamic Prep
Half Kneeling Ankle Mobility 1 x 5/5 Wall Hip Flexor 1 x 5/5 Adductor Rock w/ Reach 1 x 3/3 Cossack Squat 1 x 5/5 Squat to Row 3x8 Straight Arm Med Ball Slam 3x5 Lateral Bear Crawl 3x10 Steps Each Way
B1
DB Bench Press
12, 10, 8, 6
B2
Banded Bench Press
4 x 15
B3
Box Plyo Push Up
4 x 5
B4
Med Ball Step & Toss
4 x 4
C1
Dumbbell Chest Supported Row
10, 8, 6, 4
C2
Cable Pull to Punch
4 x 5
C3
Cable Dynamic Lift
4 x 5
Prep
A
Quad Lean (Vampire Raise)1 x 6 Half Kneeling Ankle Mobility 1 x 5 Wall Hip Flexor 1 x 5 A-Skip 2 x 10yd High Knee Run in Place 2 x 00:10m:s Pogo Hops 2x6
B1
Band Resisted Start
2 x 4
B2
Swinging Leg Starts
2 x 10
C1
Trap Bar High Pull
4 x 5
C2
Snap Down to Vertical
4 x 3
D1
Dumbbell Reverse Lunge
4 x 5
D2
Box Dynamic Split Jump
4 x 5
D3
Heel Elevated Calf Raise
4 x 6
D4
Prone Hip Flexor Switch
4 x 5
E
Elevated Soleus Raise
2 x 12
Carmen Del Mastro
Carmen has dedicated his profession to not only coaching but educating athletes to exceed their individual goals. A multi-sport athlete, he was a four-year middle infielder for Temple University’s Division I Baseball team, where he led the NCAA for the fewest strikeouts (2009). He was the Mountain Collegiate MVP (2008), as well as a back-to-back A-10 player of the week (2009).
