JUCA Elite Athlete
JUCA Elite Performance
Basketball, Football , Soccer, Volleyball, Lacrosse, Baseball , Wrestling, Softball, Multi-sport, Combat Sports, Youth Sports, Custom ProgrammingThis program is designed for athletes that want to take their strength speed and power to the next level. Each training day is structured to hit each training gaol so that you get what you need- a more powerful more explosive you for your sport, while still improving health and wellness to increase your durability and injury resistance.
A1
Barbell Hang Snatch Pull
3 x 5 @ 60 %
A2
Heidens
3 x 5
B1
Back Squat
4 x 6 @ 75 %
B2
Chin Ups
4 x 6
C1
Barbell Good Morning
2 x 6
C2
Step Up w/ Knee Drive
2 x 7
C3
Clamshells
2 x 10
Circuit
A
Accumulate 20-30 minutes. Use Time and Distance as performance parameters
A1
Bench Press
4 x 6 @ 75 %
A2
Barbell Bent Over Row
4 x 8
B1
Split Squat SA Landmine Press
3 x 8
B2
Parallel Grip Chin Ups
3 x 5
C1
DB L-Lateral Raise
2 x 8
C2
DB SA Row
2 x 8
C3
Goblet Single Leg Squat to Bench
2 x 8
A
Accelerations
4 x 10
B
Accelerations
4 x 10
A1
Trap Bar Deadlift
4 x 6 @ 75 %
A2
Dead Bug
4 x 10
B1
Trap Bar RDL
3 x 8
B2
DB Incline Press
3 x 8
C1
SL Glute Bridge
2 x 8
C2
Calf Raise
2 x 15
C3
Shoulder Taps
2 x 20
A1
Barbell Hang Power Clean
3 x 5 @ 60 %
A2
Lateral Medball Throw
3 x 5
B1
Front Squat
4 x 8 @ 60 %
B2
DB RDL
4 x 8
C1
X Band Walks
2 x 10
C2
PB Rollouts
2 x 10
C3
Alt. DB Curl
2 x 8
Circuit
A
Intervals 3-4 sets of 4-5 min (sprint 30 seconds/coast 30 seconds)
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
Alex Hernandez
ACC Division I Soccer Player
Verified Athlete"Juan is by far the best athletic coach I have had"
Craig Hinton
Harlem Globetrotters
Verified Athlete"Juan Pushed us to be the best versions ourselves and never let up once"
Lapresha "Pre" Stanley
Professional Basketball Player
Verified Athlete"There is never a time he is not looking for ways to help you become the best version of yourself"
