The Athlete's Program
American Performance Training
Strength & Conditioning, Multi-sport, Rugby, Law Enforcement, Tactical, Functional Fitness, Functional Training, Hockey, Combat Sports, LacrosseThe Athlete's Program is exactly what it says it is: a program built with an athlete in mind. This program will improve your ability to impose your will on your opponents if you so choose or it will keep you in playing shape during the off season. This program will improve your strength, power, mobility and put on functional mass. Put in the work, reap what you sow and dominate.
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
B1
MB Shuffle Hip Toss
3 x 5
B2
Skater Hop to Broad Jump
3 x 3
C
Barbell RFE Split Squat
5, 5, 3, 3, 3
D1
Dumbbell Incline Bench Press
4 x 5
D2
Chin Up
8, 8, 8, MAX
E1
Barbell RDL
4 x 6
E2
TRX Row-
3 x 12
F1
Dips
3 x 12
F2
Cable Face Pull
3 x 15
F3
DB Alternating Curl
3 x 10
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)
B
Assault Bike
1 x 5
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
B1
MB Slam
3 x 5
B2
Depth Drop to Broad Jump
3 x 5
C
TrapBar Deadlift
8, 6, 5, 4, 3
D1
Dumbbell Bench Press
4 x 5
D2
Dumbbell Row
4 x 6
E1
DB Step Up-
4 x 6
E2
Lat Pulldowns
3 x 12
F1
Close Grip Push Up
3 x 12
F2
Dumbbell Reverse Fly
3 x 12
F3
Cable Tricep Extension
3 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)
B
Ruck
1 x 20:00
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
B1
MB Overhead Toss
3 x 5
B2
Box Jump-
3 x 5
C
Safety Bar Hatfield Squat
8, 5, 3, 3, 3
D1
Dumbbell Military Press
4 x 6
D2
Dumbbell Chest Supported Row
4 x 6
E1
Barbell Single Leg RDL
4 x 6
E2
Pull Up
8, 8, 8, MAX
F1
DB Lateral Lunge-
3 x 6
F2
TRX Y's
3 x 8
F3
DB Concentration Curls
3 x 10
John Perry
Certified Strength and Conditioning Specialist who currently trains Military Special Operators. Has extensive experience in pro baseball and collegiate athletics. Spent the past six years in pro baseball, with the past four years being the Texas Rangers Rehab S&C Coach. Experience training ACC football players, professional basketball players, and Olympians.
The Athlete's Program will help you succeed no matter what sport you play, no matter what level you play, and no matter your limitations. With Head Coach John Perry helping you there is always a way. It is up to you to unlock what you can do
Get The Athlete's Program
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 friendly atmosphere, and is a great fit for anyone on their strength journey."
