Coach Shane Miller

Strength & Conditioning
Coach
Shane Miller

Development Phase: D1 + Speed & Agility is part of the Base -> Development -> Peak Series. 

Base Phase: build solid foundation in quality movement patterns, increase fundamental strength, increase athletic works capacity. 

Development Phase: build upon the "Base" for increased speed, strength, power, agility, and conditioning. The movement patterns are more complex but still relatively foundational with the intent to increase during the "Peak Phase." 

Peak Phase: The most intense and skilled of the three phases. If the two previous phases are applied correctly, the Peak Phase will produce remarkable results. Be patient, don't rush Base and Development phases so you can expereince maximum results from Peak Phase. 

This program's purpose is to develop a strong foundation in athletic movement. The volume (total number of reps) is lower and load expectations higher than a "Basel Phase" program. However the emphasis is still on developing core athletic movements. This program also includes speed & agility work in addition to weight room strength & power work. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Moderately equipped strength & conditioning facility is recommended. 
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Sample Week
Week 1 of 6-week program
Sunday
Development 1: Week 1 Day 1

A

Dynamic Activation

For Completion

B1

Power Skip

2 x 10

B2

Single Leg Bounds

2 x 10

B3

Belly Sprint

4 x 10

B4

40 Yard Dash

4 x 40

C1

Hang Power Clean

4 x 5

C2

Burpee Broad Jump

4 x 5

D1

Landmine Clean & Press

4 x 5

D2

Med Ball Slam

4 x 10

D3

Back Extension

4 x 10

Finisher

E

4 Rounds for Time 20 KB Swing (heavy) 10 Box Jump 5 Clapping Push-Ups

F

Stretch

Monday
Development 1: Week 1 Day 2

A

Heroic Warm-up

For Completion

B1

Speed Ladder

1 x 5:00

B2

Pro-Agility Drill

C1

Shoulder Pre-Hab

2 x 10

C2

Goblet Cossack Squat

2 x 5

D1

Bulgarian Split Squat

5 x 5

D2

Landmine 1-Arm Strict Press

5 x 5

D3

1-Arm DB Row

5 x 5

E1

Walking Lunge w/ Plate Twist

3 x 5

E2

Standing Cable Wood Choppers

3 x 5

E3

Barbell Roll Outs

3 x 5

F

Shuttle Run

G

Stretch

Wednesday
Development 1: Week 1 Day 4

A

Body Weight

B

Dynamic Activation

For Completion

C1

Alternate Bound for SPEED

4 x 20

C2

Build Ups

4 x 40

C3

Flying 20s

D1

Overhead Squat

2 x 10

D2

Side Plank Rotation

2 x 10

E1

DB Hang Power Clean & Jerk

4 x 5

E2

Box Jump

4 x 5

F1

DB Snatch

4 x 5

F2

Med Ball Rotational Throw

4 x 5

Finisher

G

AMRAP 8 Minutes 25 Double Unders or 50 Single Under Jump Rope 10 Split Jumps w/ DBs 10 AbMat Sit-ups Record total number or rounds completed in 8 minutes

H

Stretch

Thursday
Development 1: Week 1 Day 5

A

Heroic Warm-up

For Completion

B1

Quick Feet

For Completion

B2

L Drill

C1

5 - Band Shoulder Prehab

2 x 10

C2

Loaded Plank Hold

2 x 1:00

D1

Back Squat

5 x 5

D2

Bench Press

5 x 5

D3

Pull-Up

5 x 5

E

Sled Drag Farmer Carry Combo

4 x 20

Finisher

F

10 Min AMRAP AMRAP Man Makers Sprint 50yds on the 2:00, 4:00, 6:00, 8:00 Record total number or MM completed in 10 minutes

G

Stretch

HS Athlete - Intermediate