JUCA Fit Pro
JUCA Elite Performance
Basketball, Football , Soccer, Volleyball, Lacrosse, General Fitness, Baseball , Wrestling, Multi-sport, Combat Sports, Youth Sports, Custom ProgrammingElite- a select group that is superior in terms of ability or qualities to the rest of a group or society
You live different, you play different, so why not train different? Being elite means you want the most out of life, it means that you strive for more in everything you do including training. This program is a 4 week program for those who are looking to change up their routine and start to develop some serious fitness. Whether you are a corporate athlete, high level team sport athlete, or a tactical athlete, this program is designed to help you restore those areas of movement that have been neglected in favor of that important deadline, big game, or high level mission.
This is a 4 week program that primes the barbell lifts, as well as develops your supporting smaller muscle groups to help improve how you move and how you feel. Each training session is designed to last 45- 55 minutes and to help you reestablish that base level strength and range of motion.
It's time to get back to being what you were meant to be, elite.
A
Front Squat
3 x 8 @ 70 %
B1
DB Overhead Press
3 x 8
B2
Chin-Up
3 x MAX
C1
Physioball Hamstring Curl
2 x 8
C2
Front Plank from Elbows
2 x 10
D1
Alt. Plate Lunge
2 x 8
D2
Side Bridge from Elbow
2 x 10
D3
Messier Squat
2 x 8
Circuit
A
Accumulate 20-30 min cardio in any form. Use RPE Scale (ratings of perceived exertion) from 1-10 (1 is easy or at rest, 10 is the hardest thing you've ever done.) Stay in the 6-7 range.
A1
Stationary Warm Up
A2
Foam Roll
B
Bench Press
3 x 8 @ 70 lb
C1
Barbell Bent Over Row
3 x 8
C2
DB Split Squat
3 x 8
D1
TRX Row
2 x 8
D2
Stir the Pot
2 x 10
E1
Alt. DB Curl
2 x 8
E2
PB Rollouts
2 x 10
E3
DB Triceps Extensions
2 x 8
Circuit
A
3-4 rounds for time 20 Push Ups 20 BW Squats 20 yrds bear crawl 200 yard run
A1
Stationary Warm Up
A2
Foam Roll
B
Trap Bar Deadlift
3 x 8 @ 70 lb
C1
Trap Bar RDL
3 x 8
C2
DB Incline Press
3 x 8
D1
SL Glute Bridge
2 x 8
D2
Dead Bug Lvl 2
2 x 10
E1
Calf Raise
2 x 15
E2
Shoulder Taps
2 x 20
E3
DB L-Lateral Raise
2 x 8
A1
Stationary Warm Up
A2
Foam Roll
B
Barbell Overhead Press
3 x 8 @ 70 lb
C1
DB SL RDL
3 x 8
C2
DB SA Row
3 x 8
D1
BB Pullovers
2 x 8
D2
Goblet Carries
2 x 20
E1
Bent Over Y's
2 x 8
E2
Plank Pull Throughs
2 x 20
E3
Plate External Rotations
2 x 8
Circuit
A
Accumulate 20-30 min cardio in any form. Use RPE Scale (ratings of perceived exertion) from 1-10 (1 is easy or at rest, 10 is the hardest thing you've ever done.) Stay in the 6-7 range.
Juan Perez
With over 7 years in the field in Division I College, Private Sector, and Military, Coach Juan knows performance. His passion, enthusiasm, and knowledge are unparalleled and with your dedication any goal is possible
Teodora Sevo
Division I Tennis Player
Verified Athlete""He is someone who knows what's best for his players, and someone I know I can count on""
Alex McGrath
Professional Soccer Athlete
Verified Athlete"Juan is a very passionate and knowledgeable strength and conditioning coach"
Kramer Taylor
Forensic Clinician, Basketball Coach
Verified Athlete"Training with JucaElite has been a great experience! The customizable workouts are incredible for getting you back in shape and ready to thrive at whatever level/sport your playing. Juan truly cares about the individual succeeding in life, not just sport and it shows through how he takes care of his athletes/clients! I would highly recommend his program no matter what age/phase you are in your fitness/athletic journey"
