Prime Explosiveness

Prime By Design LLC

Basketball
Coach
Josh Mercado

Elevate Your Game: 12-Week Explosive Power Program

Ready to dominate the court like never before? Our 12-Week Explosive Power Program is your ticket to explosive power, jaw-dropping dunks, and injury-proof joints.

Inspired by the training methods of elite performance coaches like P.J.F. Performance, you'll:

Skyrocket Your Vertical: Guaranteed increase of at least 2 inches in your vertical leap.

Bulletproof Your Joints: Eliminate knee pain and improve joint health for long-lasting performance.

Unleash Explosive Power: Dominate the court with explosive speed, agility, and power.

Build Lean Muscle: Develop a lean, athletic physique to enhance your performance.

Master Advanced Techniques: Learn cutting-edge plyometrics and weightlifting exercises. Our program includes:

Expert-Designed Workouts: Tailored to your specific goals and fitness level.

Video Tutorials: Learn proper form and technique from experienced coaches.

Personalized Coaching: Receive personalized guidance and support throughout your training journey.

Flexible Training: Access workouts anytime, anywhere.

Don't settle for average. Elevate your game and become a dominant force on the court.

benefit-image-0
Jump Higher
Add inches to your two foot and one foot jumping to get your first dunk.
benefit-image-1
Footwork & Agility
Improve your footwork, stop on a dime and get elite change of direction agility.
benefit-image-2
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
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
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
sample week banner image
phoneMockup
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
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.

Prime Explosiveness