Perform

The Academy

Field Sports, Multi-sport, Basketball, Baseball , Football , Hockey
Coach
Carmen Del Mastro

The 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.

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Speed and Quickness To Win
You'll build speed and quickness that transfers to winning on the field.
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Agility that Makes People Miss
You'll develop strength and agility in every plane of motion. Defenders won't know how to handle you.
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A Body That's Bulletproof From injury
We'll train at intensities that mirror what you'll see in competition so your body is ready for the rigors of a long season.
Features
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Programming 3 days per week
3 days of speed, strength, and power.
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Movement Demos
Every movement is broken down with a demo video so you know exactly what I'm looking for.
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Detailed, expert instruction
You'll get coaching points, cues, and the details that you need to perform each training session exactly how I intended you too.
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Delivered through TrainHeroic
I've partnered with the best tech in training so that you get the online training experience that you deserve.
Equipment
Required
A conventional gym // An open field
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Sample Week
Week 1 of 6-week program
Sunday
Foundation

Speed Prep

A

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

B1

Trap Bar Dead Lift

4 x 5

B2

Med Ball Lateral Bound to Broad Jump

4 x 3

B3

Med Ball Linear Rotational Toss

4 x 4

C1

SLDL Switches

3 x 5

C2

SL DB Row

3 x 6

C3

Banded Knee Pops

3 x 6

D1

Banded SL Hip Lift w/Knee Drive

3 x 8

D2

Straight Leg Sit Up

3 x 8

D3

Farmer's Carry

1 x 25

Tuesday
Foundation

Prep

A

Lateral 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 A-Skip 1 x 10yd Lateral A Skip 1 x 10yd Lateral March 1 x 10yd Lateral Push 1 x 10yd Lateral Wall Drive Switch 2 x 5/5

B1

DB Bench Press

12, 10, 8, 6

B2

Banded Bench Press

4 x 15

B3

Med Ball Step & Toss

4 x 4

C1

RFE Split Squat

3 x 5

C2

Lateral Step Up Continuous

3 x 5

C3

Elevated Hip Lift (Single Leg)

3 x 8

D1

Copenhagen Band Plank Row

3 x 8

D2

Box Tap Plyo Push Up

3 x 5

D3

Banded Skater Shuffle

3 x 12

Thursday
Foundation 

Prep

A

Quad Lean (Vampire Raise)1 x 6 Half Kneeling Ankle Mobility 1 x 5 Wall Hip Flexor 1 x 5 A-Skip 1 x 10yd High Knee Run in Place 1 x 00:10m:s Pogo Hops 2x6

B1

Band Resisted Start

1 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

C3

Med Ball Cross Behind Toss

4 x 4

D

Heel Elevated Calf Raise

4 x 6

E1

Box Dynamic Split Jump

3 x 5

E2

Prone Hip Flexor Switch

4 x 5

Coach
coach-avatar 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).

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Training that pushes your limits.

Earn Your Speed.

Get Perform
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FAQs
How long does each session take?
You should expect to train HARD for 30-40 minutes per session. We'll typically have 3 sessions per week in any given training cycle that the team is doing.
Can I add this training to my team's training?
Absolutely. I don't want you adding this in during the season, especially on top of practices and games, but in the off-season you can absolutely couple this with your team's lifting and training to gain an edge.