New

Athletic Development (Bodyweight)

In-Tension Training LLC

Coach

Roy Palmer

The Ultimate At-Home Athlete Program No Gym. No Equipment. Just Results.

Originally created during the COVID-19 shutdowns, this program was built for one purpose: to deliver serious athletic performance gains without ever stepping foot in a gym. Using only bodyweight exercises, it’s ideal for home workouts — though it’s just as effective in a gym setting.

Designed specifically for team sport athletes, youth athletes, and anyone looking to become stronger, faster, and more explosive, this program is perfect for those with limited weight training experience or no access to a weight room.

What You Get:

✅ 4 Phases Over 9 Weeks: Build your base, develop strength, unlock explosive power, and peak your performance — all with strategic progression and a built-in deload week to manage fatigue.

✅ Bodyweight Only: No equipment needed. Perfect for at-home training or travel.

✅ Athlete-Focused: Boost strength, speed, reactivity, and athleticism — not just muscle for show.

✅ Injury Prevention & Mobility: Improve movement quality and reduce injury risk with smart, intentional training.

This isn’t just a workout plan — it’s a performance blueprint. Whether you're a young athlete, coach, or weekend warrior, you’ll come out of this program stronger, more powerful, and ready to dominate.

$45

Get Athletic Development (Bodyweight)

Get Stronger, Faster, and More Explosive

The program uses a progressive, four-phase bodyweight system that targets strength, power, and speed development through scientifically structured workouts — no equipment required.

Reduce Injury Risk and Move Better

Each phase includes mobility, stability, and movement control exercises designed to improve joint health, movement efficiency, and overall durability — keeping you performing at your best and out of the training room.

Build Functional Muscle

The program emphasizes athletic muscle development — using dynamic bodyweight movements that build lean mass in a way that supports speed, agility, and power rather than just size.

Features

Access to your coaches

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

Programming 5 days per week

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

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

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

No equipment required!

Sample Week

Week 1 of 9-week program

Sunday

Week 1 Day 1

Full dynamic warm up

1 x 1

Arm Mechanics Vertical Jump Drill

2 x 5

Speed Drop

2 x 5

Vertical Jump + Stick (Soft landing)

3 x 5

RFE SS (Iso)

3 x 8

Tempo push up (Iso)

Submax pogos

3 x 0:15

Diaphragmatic breathing

1 x 10

Monday

Core/feet/mobility

Dead bug

2 x 10

Side plank (top leg abduction)

2 x 0:15

Copenhagen plank

2 x 0:15

Outside-Inside ankles

2 x 10

Toe Raises

2 x 10

Single leg 1/4 squat + calf raise

2 x 10

Couch Stretch + Reach

1 x 3

Adductor rockback

1 x 3

Dorsiflexion + Ham Stretch

1 x 3

Shoulder handcuffs

1 x 5

Diaphragmatic breathing

1 x 10

Tuesday

Week 1 Day 3

Full dynamic warm up

1 x 1

Wall drill acceleration posture hold

2 x 0:10

A march (hands on hips)

2 x 10

Falling 1-2 Decel Step

2 x 5

Hip Bridge Isometric (hamstrings)

3 x 30

Table Inverted Row with Iso hold

Submax Alternating F/B Pogo

3 x 0:15

Diaphragmatic breathing

1 x 10

Wednesday

Core/feet/mobility

Dead bug

2 x 10

Side plank (top leg abduction)

2 x 0:15

Copenhagen plank

2 x 0:15

Outside-Inside ankles

2 x 10

Toe Raises

2 x 10

Single leg 1/4 squat + calf raise

2 x 10

Couch Stretch + Reach

1 x 3

Adductor rockback

1 x 3

Dorsiflexion + Ham Stretch

1 x 3

Shoulder handcuffs

1 x 5

Diaphragmatic breathing

1 x 10

Thursday

Week 1 Day 5

Full dynamic warm up

1 x 1

lateral posture hold

2 x 10

Lateral bound

2 x 8

Rhythym hip flip

2 x 5

Glute bridge iso hold

3 x 30

Close grip push up

Submax lateral pogos

3 x 0:15

Diaphragmatic breathing

1 x 10

Friday

Core/feet/mobility

Dead bug

2 x 10

Side plank (top leg abduction)

2 x 0:15

Copenhagen plank

2 x 0:15

Outside-Inside ankles

2 x 10

Toe Raises

2 x 10

Single leg 1/4 squat + calf raise

2 x 10

Couch Stretch + Reach

1 x 3

Adductor rockback

1 x 3

Dorsiflexion + Ham Stretch

1 x 3

Shoulder handcuffs

1 x 5

Diaphragmatic breathing

1 x 10

Coach

More from In-Tension Training LLC

Roy Palmer

Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS), who has 5 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals from the ages of 15-60+.

Become a better athlete!

This program is designed to encourage athletic development in all senses of the word, put in the work and you will see results!

Get Athletic Development (Bodyweight)

FAQs

Who is this for?

This training program is for athletes of all ages who are looking to get stronger, faster and more competitive without needing equipment to do so.

Is it truly weight free?

Yes! All you need is a place to workout such as a park or a gym along with mental drive and ambition. Thats it!

Can non-athletes use this program?

Absolutely! This program is a good way to get into weightlifting and can be used by people of all ages who are looking to increase strength, power, routine and eliminate injuries.

How will I see and track my progress?

Within your program, you will be able to track progress over time as you complete this program. What we recommend is tracking the weights you lift and the time you run sprints so you can have a good understanding of your progress over time.

Why Is This Program So Inexpensive?

We believe the training should be affordable to all athletes who want to better themselves.

What Program Should Be Completed Next?

If you have access to weights then the Functional Movement & Athletic Aesthetic Program would be the next step. If you want to stay doing bodyweight, then continue on this program for athletic improvement.