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Athletic Development 101

Dan Oneill Coaching

Functional Fitness, Multi-sport, Basketball
Coach
Dan O'Neill

I created Athletic Development 101 to give you a roadmap to unlocking your athletic potential.

The program is NOT FOR EVERYONE so please be sure that you're up for the challenge before you click to buy.

But for those of you that can stick to the plan, and for those willing to give me everything you've got for 8 weeks, you're in the right place.

The results will speak for themself.

You'll get 4 days of strength training and 2 days of conditioning work each week, for the next 8.

Expect warmup and activation work, strength, bilateral and unilateral work, and a training program that demands your best in each and every session.

I'm so excited to give you access to what I've only been able to deliver in-person until now.

If you're up for the challenge, let's get after it!

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Absolute Strength
The next 8 weeks will unlock your strength, and uncover some personal bests that you might not have even known you had!
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Speed and Explosiveness
Speed Kills. We'll develop explosive strength and the result of that will be SPEED when it matters most.
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Training from the Best
I've been doing this for a long time and I'm so excited to give you a training plan that will push you past what you thought was possible.
Features
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Programming 6 days per week
4 days of strength work + 2 days of conditioning work each week.
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Exercise Video Guidance
I've filmed each movement so you know what to do and how to do it.
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Detailed, expert instruction
Beyond the sets and reps, you'll have everything you need to execute each day's training.
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Delivered through TrainHeroic
I've partnered with the best tech in training so your online training experience works as hard as you do!
Equipment
Required
Barbells, Dumbbells, Bench, Med Balls, Conditioning Equipment
Recommended
Conventional Gym
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Sample Week
Week 1 of 8-week program
Sunday
Day 1

Recommended Prep + Activation

A

1 Round: Jefferson Curl x 5 Thoracic Windmill x 5/Side 90/90 Hip Rotation x 1 Min Reverse Nordic x 3-5

B1

BB 1/4 Squat Jump

3 x 5

B2

Med Ball 1/2 Kneeling Throw @ Wall

3 x 5

C1

BB Front Squat

5, 5, 4, 4, 3

C2

Neutral Grip Pull Up

5, 5, 4, 4, 3

D1

SL Leg Press

3 x 8

D2

DB Single Arm Row

3 x 8

E1

Hollow Rock

3 x 20

E2

GHD Side Bends

3 x 10

Monday
Day 2

Recommended Prep + Activation

A

1 Round: Jefferson Curl x 5 Thoracic Windmill x 5/Side 90/90 Hip Rotation x 1 Min Reverse Nordic x 3-5

B1

MEDBALLCOMPLEX: SLAM+THROW AT WALL

3 x 5

B2

HIP THRUST + CROSS-BODY REACH W. MEDBALL

3 x 5

C1

BB RACK PULL FROM KNEE HEIGHT

8, 8, 6, 6

C2

FLAT DB BENCH PRESS

8, 8, 6, 6

D1

NORDIC CURLS (BAND ASSISTED)

3 x 6

D2

1/2 KNEELING, SINGLE ARM DB SHOULDER PRESS

3 x 8

E1

BACK EXTENSIONS FROM GHD OR 45DEG

2 x 12

E2

SEATED DB LATERAL RAISES

2 x 10

E3

DB SKULL CRUSHERS

3 x 12

Tuesday
Day 3

A

SKI ERG

3 x 120

B

ROWER

3 x 120

C

BIKE

3 x 120

D

TREADMILL

3 x 120

Wednesday
Day 4

Recommended Prep + Activation

A

1 Round: Jefferson Curl x 5 Y-T-W's x 8/Letter Elevated Pidgeon Stretch x 8/Side Deadbug W/ Band Around Feet x 8/Side

B1

SEATED DB JUMPS + UNWEIGHTED JUMPS

3 x 1

B2

MED BALL V SIT-UPS

3 x 8

C1

BB BOX SQUAT

8, 8, 6, 6

C2

CHIN-UPS

8, 8, 6, 6

D1

LANDMINE SINGLE LEG RDL

3 x 6

D2

DB CHEST SUPPORTED ROWS FROM 30 DEG BENCH

3 x 12

E1

DB WALKING LUNGES

2 x 10

E2

LAT PULL DOWEN MEDIUM WIDTH, PRONATED GRIP

2 x 10

E3

60 DEG DB BICEP CURLS

3 x 12

Thursday
Day 5

Recommended Prep + Activation

A

1 Round: Jefferson Curl x 5 Y-T-W's x 8/Letter Elevated Pidgeon Stretch x 8/Side Deadbug W/ Band Around Feet x 8/Side

B1

TRAP-BAR 1/4 SQUAT JUMPS

3 x 5

B2

MED BALL CHEST THROWS @ WALL

3 x 5

C1

TRAP BAR DEADLIFT

5, 5, 4, 4, 3

C2

BB PIN PRESS @ 60 DEG FROM CHIN HEIGHT

5, 5, 4, 4, 3

D1

LYING HAMSTRING CURLS

2 x 8

D2

DIPS

2 x 8

E1

DECLINE SIT-UP FROM GHD, ISO-HOLD @ TOP

3 x 45

E2

COPENHAGEN HOLDS

3 x 30

Friday
Day 6

A

SKI ERG

20, 20, 20, 20, 180

B

ROWER

20, 20, 20, 20, 180

C

BIKE

20, 20, 20, 20, 20, 180

Coach
coach-avatar Dan O'Neill

Since 2017 I have coached in London’s top gyms with professional athletes and aspiring clients. I’ve now moved to Cheltenham as an online health & strength specialist. I work with motivated clients, both male and female, who are dedicated to reaching their full potential & actualising their goals, whatever they may be.

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Look, Feel, and Perform...

LIKE AN ATHLETE!

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Athletic Development 101