The Athlete's Program

American Performance Training

Strength & Conditioning, Multi-sport, Rugby, Law Enforcement, Tactical, Functional Fitness, Functional Training, Hockey, Combat Sports, Lacrosse
Coach
John Perry

The 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.

benefit-image-0
Increase Strength
The Athlete's Program will help you get stronger, no matter if you're a complete beginner or a pro and everything in between. The key is you
benefit-image-1
Innovative Programming
Programming designed with the demands of sports in mind: unilateral movements, mobility work, multi-planar exercises, plyometrics, and more
benefit-image-2
Increase Lean Muscle Mass
The Athlete's Program doesn't have fluff. The program will have you building functional muscle mass which is what matters in sports
benefit-image-3
Increase Mobility
Mobility exercises put into the program everyday to avoid becoming an immobile robot of an athlete
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Equipment
Required
Barbells, Squat Rack, Dumbbells, Trap Bar, Bumper Plates, Bench,
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
RFE Split Squat Day

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

Monday
Recovery Day + 5 mile bike ride

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

Tuesday
Trap Bar Deadlift Day 

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

Wednesday
Recovery Day + 20 minute Ruck

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

Thursday
Hatfield Squat Day

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

Coach
coach-avatar 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.

closer-image-1
closer-image-2
Stay In The Game and Up Your Capabilities

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
closer-image-3
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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."

The Athlete's Program