Built Strong - Athlete Strength Program

KP Sports Performance

Basketball, Football , Weightlifting, Track & Field, Soccer, Hockey, Multi-sport, Power Sports

Coach

Coach Kyle Paraggua

Are you ready to take your athletic performance to new heights and dominate your sport like never before? Then the Built Strong program is the solution you've been searching for! Our program is specifically designed with athletes like YOU in mind, to help you build strength and power during the off-season, so that you can achieve unparalleled results when it matters most - on the field or court.

Unlike anything you've ever experienced before, Built Strong is a proven system that combines the best of linear, conjugate, and french contrast methods into a hybrid strength and power development program. With Built Strong, you can expect to transform your body, develop freakish strength, and maintain the athleticism that sets you apart from the competition.

Our 12-week program introduces 3 cutting-edge microcycles and a proven 4-day upper/lower split that will push you to your absolute limits and help you achieve the incredible RESULTS you've always dreamed of. Plus, our dynamic 'choose your drill' programming model ensures that every workout feels like a brand new experience, keeping you engaged and motivated every step of the way.

Become the best athlete you can be, train now!

$97

Get Built Strong - Athlete Strength Program

REDUCE YOUR CHANCES OF GETTING HURT

The best ability is AVAILABILITY! Strengthen your weak areas, improve mobility and flexibility, and correct any muscle imbalance.

GET FREAKISHLY STRONG FOR YOUR SIZE

Drastically increase your functional strength and power without having to gain additional weight that affects your agility and athleticism in your sport.

BUILD YOUR BEST ATHLETIC BODY

Get leaner and fitter. Lose body fat and put on lean muscle mass to help you feel lighter to move better, and perform at the highest level.

FEEL EXPLOSIVE AND POWERFUL

Strength is the foundation of POWER. Once your stronger and leaner, we blend in explosive and intensive training methods to turn your strength into power so that you will have a better transfer of skills in your sport.

RESULTS = PROGRAM DESIGNED FOR YOU

This training program is backed by science proven to get you results. The best part is that it allows you to make changes to your workouts by allowing you to 'Choose your Drills' giving you control over YOUR PROGRAM. The best solution to achieving faster gains is having a variety in your program and allowing you to choose certain drills to keep you motivated and adhering to the full program.

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, and conditioning 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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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

Access to gym

Recommended

Trapbar, Hurdles, and Plyo Boxes

Sample Week

Week 1 of 12-week program

Sunday

Week 1: Day 1 - Dynamic Lower Body

Track Your Bodyweight

BSP - Supine Banded Hip Flexion

1 x 10

BSP - Spiderman Lunge

1 x 10

BSP - Squat to Stand

1 x 10

BSP - Reverse Step-up

2 x 10

BSP - Wall Tibialis Raise

2 x 10

BSP - Split Squat Rotation

2 x 10

BSP - Cossack Squat

2 x 10

BSP - Ankle Jumps

2 x 10

BSP - Lateral Ankle Jumps

2 x 10

BSP - High Knees

2 x 10

BSP - Light DB Split Drop

2 x 10

BSP - Box Jump

3 x 6

BSP - DB Split Squat ISO

3 x 20

BSP - Barbell Reverse Lunge

3 x 10

BSP - Barbell RDL

3 x 10

BSP - Plate Press Situp

3 x 10

BSP - Barbell Overhead Knee Drive

3 x 10

Monday

Week 1 Day 2 - Dynamic Upper Body

BSP - Prone Y Press

1 x 10

BSP - Dynamic Plank

1 x 10

BSP - Prone Y Raise

1 x 10

BSP - Inch Worms

2 x 10

BSP - Bear Crawl

2 x 10

BSP - Quadruped T-Spine Rotation

2 x 10

BSP - Drop Pushups

2 x 10

BSP - X Pull

2 x 10

BSP - Cable/Banded Single Arm Rows

2 x 10

BSP - Explosive Incline Pushup

3 x 6

BSP - DB Bear Plank Row

3 x 10

BSP - Eccentric Chinups

3 x 5

BSP - DB Push Press

3 x 5

BSP - DB Single Arm Incline Press

3 x 10

BSP - Medball Front Slam

3 x 10

BSP - Cable Pivot Row

3 x 10

BSP - DB Seated Alternating Shoulder Press

3 x 10

BSP - DB Seated Alternating Lateral Raise Iso

3 x 10

BSP - DB Seated Clean and Press

3 x 10

Tuesday

Week 1 Day 3 - Rest Day

Wednesday

Week 1 Day 4 - Lower Body Durability

BSP - Supine Banded Hip Flexion

1 x 10

BSP - Spiderman Lunge

1 x 10

BSP - Squat to Stand

1 x 10

BSP - Reverse Step-up

2 x 10

BSP - Wall Tibialis Raise

2 x 10

BSP - Split Squat Rotation

2 x 10

BSP - Cossack Squat

2 x 10

BSP - Ankle Jumps

2 x 10

BSP - Lateral Ankle Jumps

2 x 10

BSP - High Knees

2 x 10

BSP - Light DB Split Drop

2 x 10

BSP - DB Eccentric Split Squat

3 x 5

BSP - Supine Hamstring Iso Bridge

3 x 20

BSP - Trapbar Deadlift Pause

3 x 5

BSP - Goblet Lateral Squat

3 x 10

BSP - SB Hamstring Curl

3 x 10

BSP - DB Carry Knee Drive

3 x 10

BSP - Treadmill Sprints

3 x 1 @ 8

Thursday

Week 1 Day 5 - Upper Body Density

BSP - Prone Y Press

1 x 10

BSP - Dynamic Plank

1 x 10

BSP - Prone Y Raise

1 x 10

BSP - Inch Worms

2 x 10

BSP - Bear Crawl

2 x 10

BSP - Quadruped T-Spine Rotation

2 x 10

BSP - Drop Pushups

2 x 10

BSP - X Pull

2 x 10

BSP - Cable/Banded Single Arm Rows

2 x 10

BSP - Explosive Cable Low-Mid Rows

3 x 10

BSP - Barbell Incline Press

3 x 15

BSP - DB Bent Over Rear Delt Flys

3 x 10

BSP - DB Chest Supported Rows

3 x 12

BSP - Lat Pulldowns

3 x 12

BSP - DB Lateral Raise

3 x 12

BSP - DB Seated Double-Single Arm Vertical Press

3 x 8

BSP - Cable Standing Pallof Twist

3 x 8

BSP - DB Seated Incline Curls

3 x 12

BSP - Tricep Pulldown

3 x 12

BSP - Weight Plate Carry

3 x 20

Friday

Week 1 Day 6 - Movement Flow

BSP - Ball Roll: IT Band

2 x 12

BSP - Ball Roll: Adductors

2 x 12

BSP - Ball Roll: Piriformis

2 x 12

BSP - Rollover V Sits

2 x 10

BSP - Fire Hydrant Circles

2 x 10

BSP - Child Pose WGS

2 x 10

BSP - Spiderman Quick Switch Lunge

2 x 10

BSP - Plank to Squat

2 x 10

Saturday

Week 1 Day 7 - Rest Day

Coach

More from KP Sports Performance

Coach Kyle Paraggua

Coach Kyle is the Owner & Head Strength & Conditioning Coach at KP Strength & Performance. Coach Kyle is known for his detailed and results-driven training and for his complete dedication to his clients as he purposefully sets out to help them feel, look and perform better. Kyle's experience includes working with professional athletes, Olympic-level athletes, and youth athletes and teams.

WEAK THINGS BREAK.

Build durability and strength to reduce your chances of getting hurt and improve your sport performance!

Get Built Strong - Athlete Strength Program

FAQs

How many training days per week?

You have 4 training days per week + 1 active recovery day

How long is the program?

Built Strong is a 12-week program that introduces 3 breakthrough microcycles and a proven 4-day split that will push you to your absolute limits and help you get the incredible RESULTS you’ve always wanted! Phase 1 - Building The Foundation Phase 2 - Strength & Power Phase 3 - Advanced Contrast

Is this only for advanced athletes?

Definitely not! This can be tailored to someone starting out. You don't have to be an athlete to train like one. This program can be tailored to your fitness level.

Can I message the coach if I have any questions or modifications?

Yes, the great thing about this app is that you can use the in-app messenger to contact Coach Kyle. It's like having a coach in your pocket.

The Proof

Zach W

Jr. Basketball Player

Verified Athlete

"The work with Coach KP has been amazing! I feel stronger and more explosive overall. It's definitely showing on the court. The attention to detail is crazy, and those are what can help you progress even faster!"

Paul M

College Basketball Player

Verified Athlete

"KP is the man! His knowledge about the body and just how to properly plan for the off-season helped me ALOT! I can't thank him enough!"

Isabella A

College Basketball Player

Verified Athlete

"This program is amazing! It's very straightforward to follow. This program leads to improvement on the court, NO DOUBT. Having access to this wherever I go give me no excuses. Any athlete aiming to get stronger will see BIG results from this program. Thanks Coach KP!"

Mert B.

Athlete

Verified Athlete

"Built Strong is a solid program! I've gotten stronger and fitter. My strength numbers are up. I can back squat 20 lbs. My Trapbar deadlifts also increased 40+ lbs at the end of phase 2. I feel more explosive as I've gained muscle and gotten leaner! Love how I can track and see progress on the app"