Jump & Sprint Better Primer

TMC Performance, Kevin Coach, Owner-Operator

Field Sports, Basketball, Soccer, Football , Gaelic Football, Hockey

Coach

Kevin Mulcahy

Jump & Sprint Primer This is for an athlete who wants to jump higher and run faster in field or court sports.

If you feel strong, but not light on your feet - this is the program for you. If you are fit and well conditioned but don't have a great burst or acceleration - this is the program for you. If you want to change up a tired old gym routine to get a jump on the season, or re-ignite your season - this is the program for you.

This is a program for athletes who have 1-3 years S&C experience already and have a decent level of strength.

This program has variety, while keeping you on track to make progress.

This is not a meat and potatoes program like other programs. The sessions are speed and power based in an intermittent fashion, but no 2 sessions are the exact same.

The program is embedded in the concept of stimulation and not heavy volume.

This program fits in-season or any time of your athletic journey.

$75

Get Jump & Sprint Better Primer

Fits the Training Week

You will get as much out of this as you put in. This fits neatly into a training week adding 3 days to the normal training week.

Stimulate, not anihilate

Not every day is maximally taxing, with a wave periodisation. This program is in fact built to stimulate not anihilate .

Immediate Affect

This program will have an immediate affect. You will see some bounce in a week.

Get Stronger, doing Less

This is especially true if you have been steady at the the meat and potatoes lifting 1-2 times a week in correlation with sports practice. You will do far less weight training, but break those plateus with this program.

Reduction in Injury

This program will make you more athletically robust. Building resistance in your ligaments, tendons and muscles to keep you on the field

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

3 a week speed & power program for the deicated athlete.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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

gym access // pitch or a track

Recommended

hill

Sample Week

Week 1 of 4-week program

Sunday

Jump & Sprint D1 - Hinge Dominant

Thoracic Twists w/internal rotation

2 x 8

Banded Wall Slide

2 x MAX

Dead Bug Banded for Hip Flexion

2 x 10

Banded Glute Bridge

2 x 15

Captain Morgan Side Plank Updated video

2 x 5 @ 5

Advanced Bird Dog (Foot Off Ground)

2 x 10 @ 10

Band Assisted Ankle Hops

Depth Jump (max effort)

2 x 3 @ 16

Repeated Broad Jump

2 x 15

Hex Bar Jump

30, 40 @ 5

Single Leg RDL

3 x 6 @ 60 %

Split Push Ups

3 x 6

Tuesday

Jump & Sprint D2 - Acceleration

Single Leg Rudimentary Hop Series

2 x 10

Rudiment Jump Double Fwd

2 x 10

Rudiment Jump Back

2 x 10

Lateral Rudiment Hops

2 x 10

Straight Leg Bounds

1 x 30

Lateral A Skip

2 x 15

LLRR Bounds

1 x 20

Speed Bounds

1 x 30

Boom-Booms

1 x 30

High Knee Carioca

1 x 30

Sprint

10, 10, 10, 20 @ 8, 9, 10, 8

Rest

1 x 5:00

Thursday

Jump & Sprint D3 - Single Limb Dominant

Blood Flow Restoration Circuit 3

Dimel Deadlifts

2 x 50 @ 12

Boom-Booms

2 x 20

Single Leg Depth Jump

2 x 3 @ 12

Band Assisted Single Leg Pogo's

2 x 12

Deep Squat Breathing

2 x 5

Modified Plank Breathing

2 x 5

Pull Over Breathing

2 x 5

Quadruped Breathing

2 x 5

Coach

Kevin Mulcahy

Kevin is the Head Coach with TMC Performance

Change it up

Get Bounce, Get Speed, Get after it

Get Jump & Sprint Better Primer

FAQs

Can i do the program again after i'm done?

Yes of course, you can do it as many times as you like. However you will probably want to go and do some of our other programs after 1-2 cycles to continue progressing.

Can i move around the days, as my team practice changes?

Of course, you can move days to any other days of the week.

Do i get if i don't understand something on the program?

Yes, absolutely. You should know all exercises, circuits and sessions have videos and descriptions with them. Nut you can always contact Coack Kevin anyway if you need to go a bit deeper. You can do that off the app.