S.T.A.R.T Phase 2
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Field Sports, Football , Volleyball, Baseball , Soccer, Hockey, Basketball, Softball, Wrestling, Track & Field, Lacrosse, Swimming, Mountain BikingS.T.A.R.T Phase 2 builds off of what we have created with phase 1. Continuing to drive athleticism and push positive adaptations in atheltic performance. If you have not done Phase 1, start there.
Our START program—Setting the Tone for Athletic Development, Resiliency, and Transformative Growth—focuses on providing athletes with a comprehensive training foundation steeped in the principles of Long-Term Athletic Development (LTAD). We emphasize the importance of building strength, power, and speed in a structured manner that supports their growth, not just for immediate gains, but for sustained athletic development. This approach ensures that athletes are not only developing performance traits that lead to increased athletic outputs, they are also laying the groundwork for resilience and adaptability that will serve them throughout their athletic life cycle.
The heart of START lies in its focus on seamless movement and the ability to effortlessly combine movement patterns through space to tackle both known and novel tasks. By exposing athletes to a variety of drills and exercises designed to enhance coordination, balance, and spatial awareness, we cultivate true athleticism. This emphasis on multi-dimensional movement skills helps athletes build the confidence and movement literacy required to excel in their sport, equipping them with the tools to react intuitively and perform at their best in any situation. START is not just a training program; it’s the first step toward unlocking long-term athletic potential.
A1
Spiderman crawl to horizontal rotation
2 x 1
A2
Contralateral Deadbug
2 x 0:45
A3
Front Pillar w/ alternating arm reach
2 x 0:30
A4
Reverse shrugs
2 x 10
B1
Trampoline sprints
6 x 0:15
B2
1/4 squat jump to 1/4 squat catch
6 x 10
B3
Pele touches
6 x 25
C1
Back Squat
3 x 5 LWP +5lb
C2
Box Jump
3 x 3 @ MAX
D1
Strict Press
3 x 5 LWP +2.5lb
D2
DB Lateral Raise
3 x 12 @ MAX lb
E
Assault Bike
1 x 1:00
A1
Leg cradle lunge to lateral flexion and extension
2 x 2
A2
Side pillar hp drop w/explosive rebound to 5 sec eccentric
2 x 0:30
A3
Streamline see-saw walk
2 x 3
A4
Supine scapula retraction
2 x 10
B1
Deadlift
1 x 5 LWP +10lb
B2
Banded Hamstring Curls
4 x 10
C1
Pull-Up
3 x MAX
C2
Barbell Step up
3 x 5
D1
Parallel bar dips
4 x MAX
D2
front carry bulgarian split squat
4 x 15
D3
Russian Twist
4 x 20
D4
Rest
4 x 0:45
A1
Contralateral Inch worm
2 x 5
A2
Ipsilateral Deadbug
2 x 0:30
A3
Streamline spider man complex to back heel touch
2 x 2
A4
Physio ball hamstring curl
2 x 10
B
Back Squat
3 x 5 LWP +5lb
C1
Bench Press
3 x 5 @ 2.5 lb
C2
L-sit press
C3
Banded rear delt fly
3 x 20
D
Assault Bike
8 x 0:20
A1
4-way deadbug
2 x 1:00
A2
Single Leg Romanian Deadlift
2 x 5
A3
Lateral step catch w/ backwards pivot to vertical jump
2 x 5
A4
Ninja Roll up
2 x 3
B
Clean warm up
2 x 5
C
Power Clean
5 x 3 @ 2.5 lb
D
Strict Chin Up
3 x MAX
E1
Dumbbell walking lunge
6 x 20 LWP +5lb
E2
Kettlebell Swing
6 x 12
E3
Plyo Push up V2
6 x 6
E4
Rest
6 x 0:45
David McKercher
Head Coach/Owner
George Bloome
My journey in health and fitness began with high school wrestling, football, and the hands-on work of our family farm. My passion for biology and physiology led me to the University of La Crosse, where I earned a degree in Exercise and Sport Science. After college, I gained diverse experience ultimately finding my true calling in Strength and Conditioning.
Setting the Tone for Athletic development, Resiliency and Transformative growth is a science-backed approach designed to build strength, power, and speed while fostering athleticism. Invest in a program that sets the foundation for long-term success and pr
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