Coach Shane Miller
Strength & ConditioningThis is the first of three "GET BIG" cycles. Each 6 week program is designed to build off the previous.
Features4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Move Well Series - 1
2 Rounds 60s Squat Position Calf Raise 60s Band TKEs 60s Lateral Monster Band 60s Seated Ext. Rotation Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.
Skill/Tech
B
Clean Progression
2 Rounds 5 Romanian Deadlift (RDL) 5 Hang Muscle Clean 5 Front Squat 5 Squat Clean *add weight for second round
C
Isometric Mid-Thigh Pull (IMTP)
2 x 4 @ 0:10
D
Power Clean
4 x 8
E
Deadlift
4 x 5
F1
Banded Barbell Squat Jump
3 x 6
F2
Vertical Jump - Band Assisted
3 x 6
G1
Seated Tib Bar Dorsi Flexion
3 x 15
G2
Slant Board Calf Raise
3 x 10
Prep
A
Move Well Series - 2
2 Rounds 60s Banded Ankle Eversion 60s ATG Split Squat 60s Quadruped Rotation 60s Band Pull-Aparts Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.
B
Bench Press
5, 4, 3, 2, 1, MAX
C
Hand-Over-Hand Sled Pull
1 x 4 @ 20
D1
Bent Over DB Row
4 x 10
D2
Single Arm Dumbbell Press on Stability Ball
4 x 10
E1
Lat Pulldown
3 x 10
E2
Cable Chest Fly
3 x 10
F1
DB Bicep Curls
4 x 15
F2
Tricep Pushdown
4 x 15
Prep
A
Move Well Series - 3
2 Rounds 60s Stability Disc Toe Touches 60s Copenhagen Side Planks 60s Slant Board Jefferson Curls 60s Hanging Scap Raises Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.
B
Back Squat - Isometric Hold Bottom
2 x 4 @ 30 %
C
Back Squat
5, 4, 3, 2, 1, MAX
D
Backward Sled Drags
1 x 4 @ 20
E1
Nordic Curl - Band Assisted Mod
4 x 10
E2
ATG Seated Goodmorning
4 x 10
F1
Machine Seated Knee Extension
3 x 10
F2
Barbell Roll Outs
3 x 10
G
H
DB Lunges
Prep
A
Move Well Series - 4
2 Rounds 60s Wall Tib Raises 60s Standing Banded Fire Hydrants 60s Side Lying Windmills 60s Band Pass Through Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.
B
Isometric Bench Press Hold
2 x 4 @ 0:10
C
Bench Press - Band Resistance
5 x 3 @ 50 %
D1
Standing Low Cable Row
4 x 10
D2
Three Position Med Ball Rotation Toss
4 x 5
E1
Landmine Explosive Rotation Punch
4 x 6
E2
1-Arm DB Row Explosive (Unsupported)
4 x 6
F1
EZ Bar Curl
3 x 10
F2
Tricep Pushdown
3 x 10
I want you to love your training program. If this program is not right for you, I will replace it with another program or refund your money completly. Results is the goal, we can get it done together.
Get HS Athlete S&C - Level 3
Ethan Person
2x State Champion, All-American, D1 LAX
Verified Athlete"Coach Miller made my team strong and fast, enabling us to play in three straight state championships. I would not have been able to achieve All-American, Player of the Year status, or play Division 1 lacrosse without Coach Miller making me strong and fast. BIG Thanks, Coach!"
Riely Jenkins
2x State Champion, All-American, D1 LAX
Verified Athlete"Coach Miller's programs made me strong and fast. He is a big reason for my high school's success and for me personally. If you want to play sports at a high level, I highly recommend you work with Coach Miller."
Asher Hawes
2x State Champion, Player of the Year
Verified Athlete"Thanks to Coach Miller, my throwing velo and bat exit velo increaed big time! I feel faster, stronger, and healthier with Caoch Miller's coaching and programming."
