General Sports Performance Training

Mostafa Nasser S&C

Strength & Conditioning, Multi-sport, General Fitness

Coach

Mostafa Nasser

This 9 week progrm will focus on building a solid foundation using the functional movement patterns.

This program is for all atletes during off season, functional fitness enthusiats, or even everday people wanting to spice up their training experience.

This 5 days training program will focus on all aspects needed to have a well rounded athletes. The split goes as follows;

Strength day
Hypertrophy day
Power day
Speed & agility day
Full body conditioning day

The first 4 weeks we'll be working on strengthening our base in all movement patterns, with a 1 week of deload week. The second 4 weeks, we'll advance our movement with different variations.

Keep in mind, technique over weights. Focus on quality of movement over anything else.

Once you finish the program, you can start it again using different variations of the movements.

This program is for athletes of all sports during their off seasons, and for individuals who wants to up their fitness game.

$60

Get General Sports Performance Training

Stronger

In the program we will be working on low reps to develop raw strength. Low reps and multi joint movements will carefully be regulated regarding volume of work.

Power

You will be able to move weight or your own bodyweight quickly and deliberately that will serve an important aspect of your own performance.

Faster

Increasing your body's ability to accelerate and inject some sprinting intervals will go a long to improve your body composition and boost fat loss.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Kettlebells and Dumbbells // Bands // Sled // Pull up bar // Agility Cones

Sample Week

Week 1 of 9-week program

Sunday

Week 1 Day 1 - Strength

Conditioning

Warm Up Circuit 1

Warm Up Start with 5 mins of Aerobic Work - Row - Bike - Run - Ski Followed by 3 rounds 10 Banded pullapart 10 World's Greatest Stretch 10 Banded Shoulder Dislocates 10 90/90 Hip mobility /side

BB Back Squat

4 x 5

BB Incline Bench Press

4 x 8

Pull Ups

4 x 8

TRX Low Row

3 x 15

KB Dual Pushup

3 x 15

Hanging Leg Raises

3 x 15

Plank

3 x 0:30

Sprint

8 x 100

Monday

Week 1 Day 2 - Hypertrophy & Endurance

Prep

Easy Warm Up

5 minute row/bike/run/ski, or a mix of all @ easy pace Followed by 2 rounds 10 banded pull apart 10 Shoulder dislocate (Band or PVC) 10 OH Squat (Band or PVC)

BB Military Press

4 x 10

Band Face Pull

4 x 15

BB Split Squat

4 x 10

DB Bicep Curl

4 x 15

Parallete Dips

4 x 15

KB Dual Suitcase Deadlift

3 x 10

DB Calf Raise

3 x 15

Sled Rope Drag

3 x 15

Sled Push - Low Position

3 x 15

Tuesday

Week 1 Day 3 - Active Recovery Day

Wednesday

Week 1 Day 4 - Power

Prep

Easy Warm Up 2

Warm up 10 min of row/ski/run/bike or a combination of them all. Followed by 2 rounds 10 air squats 10 shoulder dislocate (PVC OR band) 10 Push up 10 OH Squat @ PVC 20m Lunge

BB Power Clean from Blocks - Above Knee

4 x 8

Broad Jump

4 x 5

Plyo Push-Up

4 x 8

DB Walking Lunges

3 x 20

KB Single Arm Bench Press

3 x 8

KB Single Arm Row

3 x 8

Plank

Sprint

8 x 100

Thursday

Week 1 Day 5 - Speed & Agility

Conditioning

Speed & Agility Activation Circuit 1

Perform 3 rounds for 20m Marches A skips B skips High Knees March skips Butt kicks Pogos Low switch kicks Crossovers Bounds

5-10-5 Sprints

5 x 3

KB Lunge Matrix

3 x 5

Seated Calf Raises

3 x 12

Chin-Up

3 x 8

BB Bench Press

3 x 8

DB Shrug

3 x 12

Hyperextension

3 x 12

Hanging Leg Raises

3 x 20

KB Russian Twist

3 x 20

Friday

Week 1 Day 6 - Full Body Conditioning

Prep

Easy Warm Up 2

Warm up 10 min of row/ski/run/bike or a combination of them all. Followed by 2 rounds 10 air squats 10 shoulder dislocate (PVC OR band) 10 Push up 10 OH Squat @ PVC 20m Lunge

Push Up

3 x 20

Air Squat

3 x 20

Pull Ups

3 x 10

DB Walking Lunges

3 x 10

Dips

3 x 10

Suicide Sprints

3 x 3