Get Right Plan
American Performance Training
General Fitness, Functional Fitness, Functional Training, Tactical / Military, Strength & Conditioning, Powerlifting, Bodybuilding, Multi-sportAn 8 week program for the athlete who wants to get back into shape again. This program will challenge you physically and mentally and you will reap the rewards of your efforts. This program has six training days per week with Sunday being a complete off day. There are two lower body sessions, two upper body sessions, a recovery session, and a timed 5K each Saturday.
A1
Spider Stretch
1 x 10
A2
Inchworms
1 x 10
A3
Bretzel Stretch
1 x 30
A4
Air Squat
1 x 10
A5
Glute activation bridge
1 x 10
A6
Plank
1 x 30
B1
Box Jump-
3 x 5
B2
Paloff Press
2 x 5
C
Back Squat-
D1
Barbell RDL
3 x 6
D2
DB Step Up-
3 x 6
E1
DB Reverse Lunge-
3 x 10
E2
Band Adduction Pull
2 x 12
A1
Upper Body Mobility Flow
1 x 10
A2
Band Shoulder Prep
1 x 10
B1
MB Shot Put
3 x 3
B2
MB Slam
3 x 5
C1
Bench Press
5 x 5
C2
Dumbbell Row
4 x 8
D1
Dumbbell Military Press
4 x 8
D2
Lat Pulldowns
4 x 8
E1
Dips
3 x 12
E2
Dumbbell Shrugs
3 x 12
F1
DB Concentration Curls
4 x 12
F2
DB Skull Crushers
4 x 12
Recovery
A
Recovery Flow
Start the circuit with 2 minutes on the bike/assault bike/rower then perform each exercise in video for 10 reps (Bretzel stretch and side planks for 30 seconds each side) Repeat this process for 3 rounds with no rest (should be done at an moderate pace the whole time)
A1
Leg Swings
1 x 10
A2
Scorpion
1 x 10
A3
Alternating World's Greatest Stretch
1 x 8
A4
Alternating Bodyweight Lunge
1 x 8
A5
Pull Through
1 x 10
A6
Ab Wheel
1 x 10
B1
Broad Jump-
3 x 5
B2
Side Plank
2 x 30
C
TrapBar Deadlift
D1
DB RFE Split Squat
3 x 6
D2
Banded Hamstring Curl
3 x 10
E1
Leg Press- Single Leg
3 x 15
E2
Copenhagen Plank
2 x 15
A1
Upper Body Mobility Flow
1 x 10
A2
Plate Shoulder Prep
1 x 10
B1
MB Floor Chest Pass
3 x 5
B2
MB Side Slam
3 x 5
C1
Dumbbell Incline Bench Press
5 x 5
C2
Machine Row
4 x 8
D1
Weighted Close Grip Push Up
4 x 10
D2
Chin Up
4 x MAX
E1
TRX Y's
3 x 6
E2
Bench Neck Series
2 x 10
F1
DB Alternating Curl
4 x 12
F2
Cable Tricep Extension
4 x 12
Conditioning
A
Speed Prep Dynamic
Warm up with an easy (5/10 effort) 2 minutes on stationary bike or treadmill. Perform 10 reps of each: Leg Swings, World's Greatest Stretch, Cat Camel Perform each for 15 yds: High Knee Carioca, High Knees, Butt Kickers, A Skip, B Skip, C Skip, Single Leg Pistons and Triple Bounce....All of these should be performed explosively with aggressive knee drive & force put back into the ground each rep 10 Yard Sprint at 80% x 2 reps 10 Yard Sprint at 90% x 2 reps 10 Yard Sprint at 100% x 2 reps
5K Run
B
5km Run
Perform a 5k Run/3.11 miles. Keep track of your time and try to improve it each week
John Perry
Certified Strength and Conditioning Specialist who currently trains Military Special Operators. Extensive background in Strength and Conditioning field working with pro baseball and collegiate athletes. Has a combined six years in pro baseball, most recently as the Rehab S&C Coach for the Texas Rangers. Additional experience with ACC football players, professional basketball players and Olympians.
The Get Right Plan will help build you back up to where you want to be and beyond. Take control of your body and max it out: get stronger, gain lean muscle mass, move better, get into better shape....Take it, It's Yours
Get Get Right Plan
Ricky Vanasco
RHP, Los Angeles Dodgers Organization
Verified Athlete"The training was intense! It's meant for you to push yourself beyond your limitations! JP was a great leader and motivator in that weight room. As well as always making sure safety and form were top priorities."
Ryan Garcia
RHP, Texas Rangers Organization
Verified Athlete"I can't commend JP enough. I worked with him for 3+ years and he helped me get back into good health after multiple injuries. He genuinely cares about your goals, strikes the right balance between seriousness and friendly atmosphere, and is a great fit for anyone on their strength journey."
