Athletic Development 101
Dan Oneill Coaching
Functional Fitness, Multi-sport, BasketballI 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!
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
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
A
SKI ERG
3 x 120
B
ROWER
3 x 120
C
BIKE
3 x 120
D
TREADMILL
3 x 120
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
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
A
SKI ERG
20, 20, 20, 20, 180
B
ROWER
20, 20, 20, 20, 180
C
BIKE
20, 20, 20, 20, 20, 180
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.
