Be Strong - Hypertrophy
Coach Shane Miller
LacrosseThis program is for the athlete wanting, or needing, to gain weight in order to elevate his performance on the field/court. Many times an athlete (Baseball, Basketball, Football, Lacrosse, Hockey, Track&Field) finds himself the under the necessary body weight and size for success in his sport. An increase in size would also lead to an increase in speed, strength, and power leading to improved performance. This is NOT a bodybuilding "bulk" program. This is designed specifically for the sport athlete to gain size and strength while maintaining and even improve athletic prowess.
By purchasing this program you are hiring Coach Shane to guild you through the entire process. You are not required to but Coach Shane encourages you to connect with him on a virtual call for an initial consultation. There you will talk about your goals and specific situation. Coach Shane will then design a specific sample meal plan, recommended supplements, and give you all the information you need to get started. Coach Shane will then coach you through the TH mobile app and possible connect if needed on a virtual call.
Reach out to Coach Shane prior to purchasing to find the right program for you.
A
Body Weight
For Completion
Prep
B
Basic Warm-Up
1-3 Rounds as needed to get the blood moving, feel warmed up, and ready to start the specific movement prep of the day 30 Jumping Jacks 5ea Leg Step Back Samson Stretch 10 Yoga Push-up 5ea Leg Step forward twist lunges 5ea side Push-Up w/ T Rotation
Prep
C
Shoulder Prep Circuit
1 Round of 5 - Band Shoulder Pre-Hab 5 - Way Shoulder Mobility
D
Bench Press
6 x 10 @ 65 %
E
Pull-Up
6 x 10
F
Dip
6 x 10
G
Bent Over Row
6 x 10
H
Upper Body Mobility Series
1 x 5:00
Prep
A
Basic Warm-Up
1-3 Rounds as needed to get the blood moving, feel warmed up, and ready to start the specific movement prep of the day 30 Jumping Jacks 5ea Leg Step Back Samson Stretch 10 Yoga Push-up 5ea Leg Step forward twist lunges 5ea side Push-Up w/ T Rotation
Prep
B
Deadlift Prep Circuit
2-3 Rounds (light to Moderate weight/bands) 20 Alternating KB Swings 10ea KB 1 Leg Handoffs 10ea Band TKE 20 Banded Good Morning - Additional/optional Hip Mobility - Banded Hip Flexor Mobility Banded Monster Walks Banded Posterior Hip Mobility
C
Deadlift
6 x 10 @ 65 %
D
Front Squat
6 x 10 @ 65 %
E
Barbell Reverse Lunges
6 x 10
F
Poorman Glute/Ham
5 x 10
G
Lower Body Mobility Series
1 x 5:00
Prep
A
Basic Warm-Up
1-3 Rounds as needed to get the blood moving, feel warmed up, and ready to start the specific movement prep of the day 30 Jumping Jacks 5ea Leg Step Back Samson Stretch 10 Yoga Push-up 5ea Leg Step forward twist lunges 5ea side Push-Up w/ T Rotation
B
Barbell Bicep Curl
4 x 15
C
Skull Crushers
4 x 15
D
3-way Shoulder Shocker
4 x 15
E1
Hammer Curl
4 x 15
E2
Tricep Pushdown
4 x 15
F1
Abmat Sit-up
1 x 50
F2
Reverse Crunch
1 x 50
Recovery
G
CPS Recovery
1-3 min on each stretch for a good 6-10 min cool down Elevated Child's Pose Pigeon Stretch Prone Scorpion
Prep
A
Basic Warm-Up
1-3 Rounds as needed to get the blood moving, feel warmed up, and ready to start the specific movement prep of the day 30 Jumping Jacks 5ea Leg Step Back Samson Stretch 10 Yoga Push-up 5ea Leg Step forward twist lunges 5ea side Push-Up w/ T Rotation
B
Rotator Cuff Circuit
For Completion
C
Shoulder Press
6 x 10 @ 65 %
D
Inverted Row
6 x 10
E
Incline DB Bench Press
6 x 10
F
1-Arm DB Row
6 x 10
G
Upper Body Mobility Series
1 x 5:00
Prep
A
Basic Warm-Up
1-3 Rounds as needed to get the blood moving, feel warmed up, and ready to start the specific movement prep of the day 30 Jumping Jacks 5ea Leg Step Back Samson Stretch 10 Yoga Push-up 5ea Leg Step forward twist lunges 5ea side Push-Up w/ T Rotation
Prep
B
Squat Prep
2 Rounds Light Weight: 10-35# 10ea 1-Leg RDL 10 Goblet Squat 10ea Cossack Squat - Additional/Optional Mobility - Band Hip Flexor Stretch Banded Posterior Hip Mobilization Banded Ankle Dorsi Flexion Mobilization
C
Back Squat
6 x 10 @ 65 %
D
Barbell RDL
6 x 10
E
Barbell Lunge
6 x 10
F
Sled Push
6 x 30
G
Lower Body Mobility Series
1 x 5:00
Prep
A
Basic Warm-Up
1-3 Rounds as needed to get the blood moving, feel warmed up, and ready to start the specific movement prep of the day 30 Jumping Jacks 5ea Leg Step Back Samson Stretch 10 Yoga Push-up 5ea Leg Step forward twist lunges 5ea side Push-Up w/ T Rotation
Strength/Power
B
Hip Circuit
4x 10 yards each Banded monster walks forward Banded monster walks backward Banded monster walks both sides Then 5 each side Mt. Climber Stretch 5 each side Pigeon Climber Strength
C
Hip Thrust
4 x 15
D
Rogue Reverse Hyper
4 x 15
E
Prone Machine Hamstring Curl
4 x 15
F
Seated Knee Extension Machine
4 x 15
G
Calf Raise Series
2 x 1
Coach Shane Miller
Coach Shane is in his 20th year as a professional strength & conditioning coach. Coach Shane coached 7 years as a Division 1 College Strength Coach (Nebraska, Colorado, Liberty), owned and operated a CrossFit and Sports Performance training center in Littleton, Colorado, and now coaches out of his garage gym and local high schools. Follow Coach Shane on Instagram & Twitter @shanemiller3
K. Rosel
Junior High School Football Player
Verified Athlete"I had not had much success in gaining weight. I had gotten stronger with training but still was lacking the size I need for High School Football. I have gained 12 pounds in 6 weeks with Shane's program and guidance. The diet and supplement info was a huge part of my results along with the lifting."
J. Philips
High School Senior Baseball Player
Verified Athlete"My junior year I was tall and skinny. I had the height but not the size. Coach Shane helped me gain 20 pounds over a couple months. I feel great, my throwing velo, my running speed, my exit velo are all way higher with my bigger, and stronger body. I'm excited for my Senior year!!!"
S. Allison
Sophomore High School Lacrosse
Verified Athlete"Coach Shane got me big and strong! The workouts are hard but I know I am doing what I need to do to get results. Coach Shane motivates me and keeps me on track with my workouts, diet, supplements. I feel so much confidence going into the rest of my HS career and into college lacrosse."
