Prime Explosiveness

Prime By Design LLC

Basketball
Coach
Josh Mercado

If you want to transform you athleticism this is the program for you.

The Prime Explosiveness Training program is design to improve your ability to produce more power so you can jump higher and run faster.

This 12 Week Program has 3 phases that work on specific skills to elevated your athleticism..

Phase 1 works on balance, strength and jumping technique.

Phase 2 works on Building Power and Explosiveness.

Phase 3 works on improving your reactiveness/spring. This is the phase where it's all about building bounce.

$119
Get Prime Explosiveness
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Jump Higher
Add inches to your two foot and one foot jumping to get your first dunk.
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Footwork & Agility
Improve your footwork, stop on a dime and get elite change of direction agility.
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Stay injury Free
Train your joints to take the beating of your sport. Bulletproof your knees and ankles to be explosive and pain free.
Features
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Programming 7 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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, Dumbbell, Weights, Box, Bands
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Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

A

Prime Design Warm Up

1 x 1

B

Spanish Squat

2 x 30

C

Jump Mechanics

2 x 6

D

1 Foot Speed Drop

2 x 6

E

Lateral Quick Stick

2 x 6

F

Rhythm Split Drop

2 x 12

G

Shoulder Elevated Glute Bridge March

3 x 4 @ 4

H

Alt Reverse Plank

3 x 6 @ 4

I

Ankle Rocker Position 1

3 x 1 @ 0:20

Tuesday
Week 1 Day 3

A1

Push-Up

1 x 0:30

A2

Deadbug iso hold

1 x 0:30

A3

TRX Low Row

1 x 0:30

B1

DB 1-A Chest Press

3 x 6

B2

DB Supinated Bench Row

3 x 6

C1

DB Alt Overhead Press

3 x 6

C2

Plank

3 x 0:30

D

Cardio of your Choice

5 x 3:00

Wednesday
Week 1 Day 4

A

Spanish Squat

2 x 30

B

Prime Design Warm Up

1 x 1

C

Jump Mechanics

2 x 6

D

1 Foot Speed Drop

2 x 6

E

Lateral Quick Stick

2 x 6

F

Rhythm Split Drop

2 x 12

G

Shoulder Elevated Glute Bridge March

3 x 4 @ 4

H

Alt Reverse Plank

3 x 6 @ 4

I

Ankle Rocker Position 2

3 x 1 @ 0:20

Thursday
Week 1 Day 5

A1

Push-Up

1 x 0:30

A2

Deadbug iso hold

1 x 0:30

A3

TRX Low Row

1 x 0:30

B1

Seated Chest Fly Machine

3 x 8

B2

Lat Pulldown

3 x 8

C1

DB Lateral Raise

3 x 8

C2

Russian Twist

3 x 0:30

D

Cardio of your Choice

5 x 3:00

Friday
Week 1 Day 6

A

Prime Design Warm Up

1 x 1

B

Spanish Squat

2 x 30

C

Jump Mechanics

2 x 6

D

1 Foot Speed Drop

2 x 6

E

Lateral Quick Stick

2 x 6

F

Rhythm Split Drop

2 x 12

G

Alt Reverse Plank

3 x 6 @ 4

H

Shoulder Elevated Glute Bridge March

3 x 4 @ 4

I

Ankle Rocker Position 3

3 x 1 @ 0:20

Coach
More from Prime By Design LLC
coach-avatar Josh Mercado

Coach Josh is a Certified Performance Enhancement Specialist Coach Josh has helped countless athletes build strength & add inches to their verticals. He is a Performance Coach for CP3 Middle School Combine West Coaching Staff.

More from Prime By Design LLC

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