Mo Performance Training Systems
Volleyball, Football , Baseball , Softball, Strength & Conditioning, Speed, Plyometrics, Basketball, WrestlingDeveloped using the same principles I've applied to NFL, Power 5 college, and high school athletes. Athlete 2.0 offers the ULTIMATE training experience that encompasses strength, power, speed, nutrition, and so much more.Athlete 2.0 consists of 5 training days per week. In total, there are two “field sessions” dedicated to speed and power development, one active recovery day and four days of strength training that are designed to be cohesive in training stimulus.Some things you can expect: Speed / Acceleration Development (Sprints), Power Development (Jumps), Strength / Hypertrophy Gains (Weight Training), Tissue Resilience Protocols (Mobility/Isometrics). Athlete 2.0 comes with a nutrition PDF that gives you everything you need to maximize your gains. This will include optimal meal timing tips, food options, and macro assistance.
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lateral Line Hop x:05 Line Scissor x:05 Forward/Backward Lunge x3EA Lateral/X-Under Lunge x3EA Gorilla Squat x5 Lunge Elbow Instep x5EA Back Roll + Reach x5 SL Glute Bridge ISO x:30EA Supine Straight Leg Kick x5EA Supine Cross Body Kick x5EA Sprinter Kick x5EA Calf Pumps x:20s 4-Way Hip x 5EA (Forward / Backward / Lateral / Kickback)
Prep
B
Dynamic Warm Up
Easy Jog 2x50yds Rhythmic Skips 2x25yds Knee Pull + Lunge x10yds Quad Pull + Reach x10yds Reverse Scoop Walk x10yds Kick Walk + RDL x10yds Inchworm x10yds Walking Figure-4 x10yds
C1
A March Hands on Hips
2 x 20
C2
A Skip with Force
2 x 20
C3
Power Skip
2 x 20
D
Resisted Broad Jumps
3 x 3
E1
Sled Sprints
6 x 10
E2
10 Yard Sprint
A1
Trap Bar Jump
3 x 5
A2
Seated Box Jump
3 x 3
B1
Box Squat
5 x 3 @ 70 %
B2
Band Face Pull
3 x 15
C1
Romanian Deadlift (RDL)
3 x 5
C2
1-Arm DB Row
3 x 10
C3
Plank to Push-Up
3 x 10
A1
Pull-Up
3 x MAX
A2
Glute Bridge
3 x 30
A3
Half-Kneeling Med Ball Chop
3 x 10
B
Barbell Bench Press
5 x 5 @ 70 %
C1
Half-Kneeling DB Shoulder Press
3 x 8
C2
Inverted Row
3 x 10
D1
Lat Pulldown
2 x 10
D2
Banded Tricep Pushdown
2 x 10
D3
DB Lateral Raise
2 x 10
A
Light Jog
1 x 5:00
B1
Foam Roll
1 x 10:00
B2
Thoracic Extension on Foam Roller
1 x 1:00
B3
Foot Roll (LAX Ball)
1 x 2:00
B4
Glute Roll (LAX Ball)
1 x 2:00
B5
TFL Release (LAX Ball)
1 x 2:00
B6
Hip 90 / 90 Switch
1 x 10
C1
Wall Sit
1 x 30
C2
Push-Up
1 x 30
C3
TRX Row
1 x 30
C4
Back Extension
1 x 30
C5
Isometric Lunge Hold
1 x 30
D1
DB Bicep Curls
1 x 20
D2
Tricep Choice
1 x 20
Prep
A
Lateral Line Hop x:05 Line Scissor x:05 Forward/Backward Lunge x3EA Lateral/X-Under Lunge x3EA Gorilla Squat x5 Lunge Elbow Instep x5EA Back Roll + Reach x5 SL Glute Bridge ISO x:30EA Supine Straight Leg Kick x5EA Supine Cross Body Kick x5EA Sprinter Kick x5EA Calf Pumps x:20s 4-Way Hip x 5EA (Forward / Backward / Lateral / Kickback)
Prep
B
Dynamic Warm Up
Easy Jog 2x50yds Rhythmic Skips 2x25yds Knee Pull + Lunge x10yds Quad Pull + Reach x10yds Reverse Scoop Walk x10yds Kick Walk + RDL x10yds Inchworm x10yds Walking Figure-4 x10yds
C1
A March Hands on Hips
2 x 20
C2
A Skip with Force
2 x 20
C3
A Run
2 x 20
C4
Prime Time (Speed Drill)
2 x 20
C5
Power Skip
2 x 20
D
30 Yard Sprint
5 x 30
E
Tuck Jumps (Continuous)
4 x 6
A1
Isometric Lunge Hold
2 x 45
A2
Low Pogo Jumps
2 x 15
B
Hang Clean
4 x 3 @ 60 %
C1
Sumo Deadlift Block Pull
6 x 3 @ 55 %
C2
Medicine Ball Slam
3 x 3
C3
Side Plank with Hip Abduction
3 x 30
D1
Lateral Lunge
3 x 8
D2
DB Reverse Fly
3 x 8
D3
Elevated Single Leg Body Weight Calf Raise
3 x 8
A1
Inverted Row
2 x MAX
A2
Banded Tricep Pushdown
2 x 15
B
Incline Bench Press
10 x 3 @ 75 %
C1
Chin-Up
6 x 5
C2
Seated DB Shoulder Press
3 x 10
C3
Close Grip Push Up Off Of DB
3 x 10
D1
Seated Hammer Curl
2 x 12
D2
DB Lateral Raise
2 x 12
D3
DB Shrug
2 x 12
