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The Complete Athlete Program

The Academy

Strength & Conditioning, Baseball , Soccer, Basketball, Combat Sports, Field Sports, Functional Fitness, Golf

Coach

Carmen Del Mastro

The Complete Athlete Program is an 8-week performance system designed to make athletes stronger, faster, and more explosive regardless of their sport. Instead of focusing on isolated workouts, the program trains the qualities that actually drive elite performance, speed, strength, power, movement control, and durability. Each week combines acceleration work, max-velocity sprint training, plyometrics, strength development, and multi-directional movement so athletes improve their first step, top-end speed, and overall athleticism while building a stronger, more resilient body.

The program progresses through structured phases that build from movement quality and strength into explosive power and speed expression. Athletes train 4–5 days per week using the same performance principles used with high-level athletes, helping them move better, produce more force, and translate that strength into real on-field performance. By the end of the 8 weeks, athletes don’t just get stronger, they become faster, more coordinated, more explosive, and ultimately a more complete athlete.

$72

Get The Complete Athlete Program

Program Benefits

Increase Speed. Build Real Strength. Improve Explosiveness. Move Better in All Directions. Become a More Durable Athlete

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Library

Instructional videos to guide your practice and make execution easy

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

Required

medicine ball // barbell // dumbbells // bands // squat rack // sled // landmine

Sample Week

Week 1 of 8-week program

Sunday

Acceleration + Lower Strength

Prep

Warm Up Series

90/90 Flow 1x6 cycles each way Leg Swing to Crossover 1x6/6 World's Greatest Stretch to Hamstring Floss 1x6/6 Adductor to Hip Rock 1x8/8 Foot/Ankle Internal/External Rotations 1x5/5 Back Bend Lat Reach 1x6/6 Hand Staggered Hip Openers 1x6 Each Way - forward/backwards Mini Band Lateral Walk 1x8/8 Mini Band Staggered Walk 1x8/8 Mini Band Lateral Step 1x8/8 Mini Band 45 Degree Step 1x8/8 Dead Bug w/KB & Mini Band 1x8/8 Dead Hang 1x:30s Pogo Builds 2x10 Lateral Pogo 2x12/12

Wall Switch - Single

2 x 5

Wall Switch - Double

2 x 5

Lean Fall Sprint

4 x 10

2 Point Acceleration Start

4 x 15

Broad Jump

4 x 3

Trap Bar Dead Lift

5 x 4

Rear Foot Elevated Split Squat

3 x 6

Val Slide Eccentric Leg Curl

3 x 4

Floating Heel Soleus Raise w/KB

3 x 10

Pallof Press Holds

3 x 20

Monday

Elastic + Upper Strength

Prep

Warm Up Series

Wall Lateral Hops

2 x 6

Lateral Push

2 x 8

Drop to Vertical

4 x 3

Med Ball Rotational Toss

4 x 3

DB Bench Press

5 x 5

Pull Up Hold (3 Sec Iso)

5 x 5

Landmine Rotational Press.

4 x 6

Dumbbell Chest Supported Row

3 x 8

Facepull

3 x 12

Tuesday

Movement Capacity + Tissue

Prep

Warm Up Series

Tempo Run

6 x 100m Tempo runs. Recommended Setup for Treadmill. Incline: 1–2% Speed Guide: 6.5 mph → ~20–21 sec 7.0 mph → ~19–20 sec 7.5 mph → ~18–19 sec 8.0 mph → ~17–18 sec Simple Rule for the Program Run 18–22 seconds = ~100m tempo effort Walk 45–60 seconds between reps. Run at about 65–75% effort—smooth, relaxed, and repeatable. The goal is to build your engine while reinforcing clean mechanics without the fatigue of sprinting. Stay tall, relaxed, and elastic. If it starts to feel like a sprint, you’re going too hard.

Cossack Squat

3 x 6

Bear Crawl

3 x 10

Sled Drag.

4 x 20

Split Squat ISO w/Floating Heel

2 x 20

Banded Ankle IR/ER

2 x 12

Side Plank Cable Row

2 x 8

Wednesday

Max Velocity + Power

Prep

Warm Up Series

Single Switch

2 x 15

Double Switch

2 x 15

Triple Switch

2 x 15

Build Up Fly

20 m build + 15 m fly (4 sets) Rest 2 minutes between sets. This drill teaches you to accelerate into top speed and then hold it. Start with a controlled 20m build-up. Gradually increase your speed, don’t rush it. Each step should feel progressively faster and more powerful, like you’re shifting gears. By the time you reach the 20m mark, you should be approaching your max sprint velocity. From there, attack the 15m fly zone. This is where you run as fast as possible while staying relaxed. Think tall posture, fast arms, and quick elastic contacts with the ground.

Seated Box Jump

4 x 3

Barbell Front Squat

4 x 5

Barbell Hip Thrust

4 x 6

Dynamic Rotational Lift

3 x 8

Hanging Alternating Leg Raise

3 x 8

Thursday

Athletic Variability + Conditioning