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The Blueprint (Phase 1)

In-Tension Training LLC

Basketball, Volleyball, Soccer, Baseball , Football , Lacrosse, Hockey
Coach
Roy Palmer

Welcome to the Blueprint!

This program will be broken up into 3 phases, each one being an important part of your performance pyramid that will finish with peak performance.

Phase 1 is all about laying the foundation, learning how to move well, increasing mobility, stability, strength and conditioning and giving your body some solid armor.

There are three intensive sessions each week with recovery days in between. Each workout will have a bit of a different focus, but the core principles will remain the same. Get faster, stronger, more explosive, more versatile, and more durable.

$30
Get The Blueprint (Phase 1)
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Build Your Armour
Blue Print Phase 1 is essential for building the armour that will protect you and empower during competition. This program includes a balanced blend of stability, mobility, strength, speed and power in each session to protect your against injuries and promote peak performance
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Get Stronger
The athletes that you are competing against are getting bigger and stronger during the off-season, so this is essential for your own success. We focus on strength that drives performance. You are an athlete not a body builder.
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Generate Speed and Explosiveness
The ability to produce power and explode across the field/court/rink will separate you from your competition. We incorporate speed work into every training day to drive explosiveness.
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Competition Versatility
To be versatile means to have the ability to rise to the occasion in any situation. By exposing our athletes to different training stimulus each day we get you ready to dominate.
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Take Advantage of Your Off-Season
The competition is working hard. They are training and getting ready for the season, so you need to be doing that as well if you want to compete next year. We give athletes the system to get them there while making it affordable and accesible.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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.
Equipment
Required
Open Area to Sprint/Jump
Recommended
Barbell // Dumbells // Kettle Bells // Resistance Bands // Weight Bench
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Jog + Backpedal

1 x 20

A2

Easy lateral shuffle

1 x 20

A3

High knee kareoke

1 x 20

B1

Lunge + reach and rotate

1 x 3

B2

Quad pull + reach

1 x 3

B3

Single leg RDL + Reach

1 x 3

B4

Knee hug + Heel swipe

1 x 3

B5

Bodyweight lateral squat

1 x 3

B6

Standing open/close gate

1 x 3

B7

Split stance hip airplane

1 x 3

B8

Standing Ankle CAR

1 x 5

C1

Heel walk

1 x 10

C2

Toe walk

1 x 10

C3

Standing ankle inversion/eversion

1 x 10

D1

Extensive forward pogo hops

1 x 10

D2

Extensive backward pogo hops

1 x 10

D3

Lateral pogo hop

1 x 10

E1

A walk

1 x 10

E2

A march

1 x 10

E3

A-Skip

1 x 10

E4

A switch

1 x 10

F

Wall drill posture hold

2 x 5

G

Single Leg Broad Jump & Land

2 x 3

H

1/2 kneeling sprint

2 x 5 @ 1

I

Falling start

2 x 10

J

Backpedal

2 x 10

K

Leaning linear decel

2 x 3

L1

Goblet Squat

2 x 8

L2

*Single leg glute bridge

2 x 8

M1

DB Bench Press

2 x 8

M2

3 point 1 arm db row

2 x 8

N1

Tricep Pushdown

2 x 12

N2

RKC plank

2 x 0:30

O

Alternating split drop

4 x 20

P

Diaphragmatic breathing

1 x 10

Monday
Recovery

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll glutes

1 x 10

A5

Foam roll hamstrings

1 x 10

A6

foam roll calves

1 x 10

A7

Foam roll quads

1 x 10

A8

foam roll adductors

1 x 10

B1

Bodyweight kang squat

1 x 3

B2

Deep squat + dorsiflexion

1 x 5

B3

1/2 kneeling hip, ankle, hamstring

1 x 3

B4

Dynamic frog stretch

1 x 3

B5

Adductor rockback

1 x 3

B6

90/90 hip switch + reach

1 x 3

B7

Shoulder handcuffs

1 x 5

B8

Cobra stretch

1 x 1

B9

Childs pose

1 x 1

B10

Cat Cow

1 x 3

C1

Floating heel lunge iso

2 x 0:30

C2

Side Plank on Elbows

2 x 0:30

C3

Bird Dog

2 x 8

D

single leg balance

2 x 0:30

E

Diaphragmatic breathing

1 x 10

Tuesday
Week 1 Day 3

A1

Jog + Backpedal

1 x 20

A2

Easy lateral shuffle

1 x 20

A3

High knee kareoke

1 x 20

B1

Lunge + reach and rotate

1 x 3

B2

Quad pull + reach

1 x 3

B3

Single leg RDL + Reach

1 x 3

B4

Knee hug + Heel swipe

1 x 3

B5

Bodyweight lateral squat

1 x 3

B6

Standing open/close gate

1 x 3

B7

Split stance hip airplane

1 x 3

B8

Standing Ankle CAR

1 x 5

C1

Heel walk

1 x 10

C2

Toe walk

1 x 10

C3

Standing ankle inversion/eversion

1 x 10

D1

Extensive forward pogo hops

1 x 10

D2

Extensive backward pogo hops

1 x 10

D3

Lateral pogo hop

1 x 10

E1

Ankle dribble

1 x 20

E2

Calf dribble

1 x 20

E3

Ascending straight leg bound

1 x 20

F

wall supported single leg cycle

2 x 5

G

Skip for height

2 x 20

H

Flying 10

2 x 20

I

Drop in sprint

2 x 20

J

Single Leg Hop and stick

2 x 3

K

Box jump + depth drop

2 x 3

L1

Kb rdl

2 x 10

L2

Banded knee drive

2 x 8

M1

1/2 kneeling shoulder press

2 x 8

M2

Machine assisted pull up

2 x 8

N1

6 way shoulder raise

2 x 5

N2

Bent knee copenhagen plank

2 x 0:30

O

KB swing

4 x 10

P

Diaphragmatic breathing

1 x 10

Wednesday
Recovery

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll glutes

1 x 10

A5

Foam roll hamstrings

1 x 10

A6

foam roll calves

1 x 10

A7

Foam roll quads

1 x 10

A8

foam roll adductors

1 x 10

B1

Bodyweight kang squat

1 x 3

B2

Deep squat + dorsiflexion

1 x 5

B3

1/2 kneeling hip, ankle, hamstring

1 x 3

B4

Dynamic frog stretch

1 x 3

B5

Adductor rockback

1 x 3

B6

90/90 hip switch + reach

1 x 3

B7

Shoulder handcuffs

1 x 5

B8

Cobra stretch

1 x 1

B9

Childs pose

1 x 1

B10

Cat Cow

1 x 3

C1

Floating heel lunge iso

2 x 0:30

C2

Side Plank on Elbows

2 x 0:30

C3

Bird Dog

2 x 8

D

single leg balance

2 x 0:30

E

Diaphragmatic breathing

1 x 10

Thursday
Week 1 Day 5

A1

Jog + Backpedal

1 x 20

A2

Easy lateral shuffle

1 x 20

A3

High knee kareoke

1 x 20

B1

Lunge + reach and rotate

1 x 3

B2

Quad pull + reach

1 x 3

B3

Single leg RDL + Reach

1 x 3

B4

Knee hug + Heel swipe

1 x 3

B5

Bodyweight lateral squat

1 x 3

B6

Standing open/close gate

1 x 3

B7

Split stance hip airplane

1 x 3

B8

Standing Ankle CAR

1 x 5

C1

Heel walk

1 x 10

C2

Toe walk

1 x 10

C3

Standing ankle inversion/eversion

1 x 10

D1

Extensive forward pogo hops

1 x 10

D2

Extensive backward pogo hops

1 x 10

D3

Lateral pogo hop

1 x 10

E1

Lateral march

1 x 10

E2

Lateral skip

1 x 10

E3

Lateral Push to base

1 x 10

E4

Crossover to base

1 x 10

F

Lateral wall Iso Push

2 x 5

G

1/2 kneeling lateral start sprint

2 x 1 @ 5

H

1/4 arc sprint

2 x 10

I

Lateral shuffle

2 x 10

J

Lateral bound and stick

2 x 5

K1

Front Foot Elevated Split Squat

2 x 6

K2

Glute bridge iso hold

2 x 30

L1

Push-Up

L2

Cable face pull

2 x 10

M1

DB curl to arnold press

2 x 10

M2

Dead Bug

2 x 10

N

extensive lateral bound (continous)

4 x 20

O

Diaphragmatic breathing

1 x 10

Friday
Recovery

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll glutes

1 x 10

A5

Foam roll hamstrings

1 x 10

A6

foam roll calves

1 x 10

A7

Foam roll quads

1 x 10

A8

foam roll adductors

1 x 10

B1

Bodyweight kang squat

1 x 3

B2

Deep squat + dorsiflexion

1 x 5

B3

1/2 kneeling hip, ankle, hamstring

1 x 3

B4

Dynamic frog stretch

1 x 3

B5

Adductor rockback

1 x 3

B6

90/90 hip switch + reach

1 x 3

B7

Shoulder handcuffs

1 x 5

B8

Cobra stretch

1 x 1

B9

Childs pose

1 x 1

B10

Cat Cow

1 x 3

C1

Floating heel lunge iso

2 x 0:30

C2

Side Plank on Elbows

2 x 0:30

C3

Bird Dog

2 x 8

D

single leg balance

2 x 0:30

E

Diaphragmatic breathing

1 x 10

Coach
More from In-Tension Training LLC
coach-avatar Roy Palmer

Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS) with 6 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 ages 15-60+.

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Maximize Your Off-Season

Off-seasons allow athletes to gain a competitive edge over their competition through gaining speed, strength, power and durability in the weight room. Make the most out of your off-season with a program that gives you the tools for success.

Get The Blueprint (Phase 1)
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FAQs
Who is The Blueprint for?
Blueprint is for athletes of any sport and of all ages and levels who are looking to make progress in the weight room.
Do I need prior training experience?
No. Phase 1 focuses on learning how to move well and building foundational strength, making it appropriate for beginners while still challenging experienced athletes.
What makes this program different from other training programs?
The Blueprint follows a structured performance pyramid approach. Instead of jumping straight into advanced training, it prioritizes movement quality, mobility, stability, and strength to create long-term performance gains.
How long does each workout take?
Each workout takes around 1-1 1/2 hours to complete. Mainly based on the pace you are able to complete it at.
What kind of athlete benefits most?
Athletes who want long-term development, not quick fixes.
What happens after Phase 1?
Phase 2 and Phase 3 build on the foundation, layering strength, power, speed, and advanced performance qualities.

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