Sharpen The Spear

American Performance Training

Strength & Conditioning, Functional Fitness, Functional Training, Tactical / Military, Powerlifting, Bodybuilding

Coach

John Perry

An advanced strength training program for the seasoned athlete. This program will have you well on your way to new physical levels with this six day a week program that wraps up with a Beach Body Day each Saturday. Every week will allow you the opportunity to set new PR's and get better in some way every day. Try your hand at this program but it is not for the weak of heart.

$25

Get Sharpen The Spear

Increase Strength

Strength is the foundation to ALL PHYSICAL ABILITIES. This program will push you to the limits and have you reaching new levels of strength

Increase Lean Muscle Mass

Sharpen the Spear will also help you gain lean muscle, a vital part of improving your strength. Follow the program and the shirts and jeans will start to be a little more snug in the right places

Innovative Programming

Programs will not be the run of the mill strength programs. You will be challenged to improve your unilateral strength and stability

Increase Power Output

Sharpen the Spear employs plyometrics and MB throws in it's programming, hitting the full range of what you're CNS is capable of

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

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

Delivered through TrainHeroic

Equipment

Required

Barbell, Dumbbells, Kettlebells, Bumper Plates, Squat Rack, TRX,

Sample Week

Week 1 of 8-week program

Sunday

Big Squat Monday

Spider Stretch

1 x 10

Leg Swings

1 x 10

Kneeling Adductor T-Spine Rotation

1 x 10

Front Plank on Elbows

1 x 45

Air Squat

1 x 15

DB Single Leg RDL

1 x 10

Clamshell

1 x 10

Depth Drop to Box Jump

3 x 5

Paloff Press Walk Out

2 x 5

Back Squat-

8, 5, 3, 1, MAX

Barbell Single Leg RDL

3 x 5

Kettlebell Swing

3 x 12

Single Leg Squat-

3 x 12

Monday

Bench Press Day!

Upper Body Mobility Flow

1 x 10

Band Shoulder Prep

1 x 10

MB Floor Chest Pass

3 x 5

MB Overhead Toss

Barbell Bench Press

8, 5, 3, 1, MAX

Band Pull-Apart

3 x 15

Dumbbell Chest Supported Row

4 x 6

Dumbbell Military Press

3 x 8

Chin Up

3 x 10

Dips

3 x 10

Push Up

3 x MAX

DB Hammer Curl

3 x 15

Cable Tricep Extension

3 x 15

DB Wrist Curl

2 x 20

Tuesday

Embrace The Sled

Conditioning

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

Sled Push

1 x 500

Wednesday

Pick Heavy Things Up

Pigeon Stretch Iso Hold

1 x 30

Leg Swings

1 x 10

Sumo Squat w/ T-Spine Rotation

1 x 10

Side Plank on Elbows

1 x 45

Hip Thrust - Bodyweight

1 x 10

DB Overhead Reverse Lunge

1 x 10

Clamshell

1 x 10

Skater Hop to Broad Jump

3 x 2

Half Kneel Chop

2 x 10

TrapBar Deadlift

8, 5, 3, 1, MAX

DB Reverse Lunge to Step Up

3 x 5

Sissy Squat

3 x 15

Copenhagen Plank

2 x 30

Thursday

Get Your Bench Better

Upper Body Mobility Flow

1 x 10

Plate Shoulder Prep

1 x 10 @ 5 lb

MB Rocker Shot Put

3 x 5

MB Side Slam

3 x 5

Barbell Close Grip Bench Press

8, 5, 3, 1, MAX

Cable Face Pull

3 x 15

Dumbbell Alternating Incline Bench Press

4 x 6

Pull Up

3 x MAX

Dumbbell Shrugs

3 x 15

Band Pull-Apart

3 x 15

Dumbbell Reverse Fly

3 x 15

DB Concentration Curls

4 x 12

DB Skull Crushers

3 x 12

Friday

Optional Beach Body

Conditioning

Speed Prep Dynamic

Leg Press- Single Leg

2 x 15

Dumbbell 1-1-2 Bench Press

2 x 8

Machine Row

2 x 15

Physioball Leg Curl

2 x 20

Standing Arnold Press

2 x 12

Neutral Grip Pulldown

2 x 20

DB Alternating Curl

2 x 15

Banded Tricep Pushdown

2 x 15

Prone Y's, T's

2 x 15 @ 5 lb

Coach

More from American Performance Training

John Perry

Certified Strength and Conditioning Specialist who currently trains Military Special Operators. Has extensive amount of Strength and Conditioning experience at the pro baseball and collegiate level. Has spent six years in pro baseball, most recently the last four with the Texas Rangers as the Rehab S&C Coach. Experience training professional basketball players, ACC football players and Olympians.

Take Yourself To New Heights

Sharpen the Spear is not for everyone. This program will be tough, maybe the toughest program you've ever had, but the juice will be worth the squeeze. Challenge yourself and see what you're capable of!

Get Sharpen The Spear

The Proof

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 recommend 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 a friendly atmosphere, and is a great fit for anyone on their strength journey."