PyroPerformance
Volleyball, Basketball, Baseball , Softball, Golf, Functional Fitness, Functional Training, Strength & Conditioning, OtherYou’re not out of shape. You’re just out of your athletic environment.
At some point, you stopped training like an athlete…
…and started just “working out.”
The structure disappeared.
The competition faded.
The explosiveness, conditioning, and edge? Gone.
PHOENIX is your return.
PHOENIX is an 8-week athletic rebuild system designed for former athletes, lifters who feel stuck or bored, or anyone who wants to move, perform, and feel athletic again.
This is NOT: a bodybuilding split, random HIIT workouts, or “Sweat and survive” training. This is structured performance training—the way you used to train when performance mattered.
Built on a 2-on / 1-off system, PHOENIX blends:
Strength (Upper & Lower)
Speed & Power Development
Conditioning (repeat sprint ability, tempo, aerobic base)
Athletic Movement (jumps, change of direction, carries)
Every session has a purpose. Every block builds. By the end of 8 weeks, you’ll notice:
You move faster—not just lift heavier
Conditioning that actually transfers to life
Strength that feels usable, not just aesthetic
Your body feels like it did when you competed
You don’t just look trained—you feel athletic again. If you love this type of training, you also have the option to continue into the full ongoing performance system—where we keep building strength, speed, and conditioning long-term.
You’ve done this before. Your body hasn’t forgotten.
It’s time to rebuild.
👉 Start PHOENIX today.
1 sessions per week
Must use App app to view and log training
Program Training
Warm-Up
A
General Warm-Up
2-1 Calf Raise x10-20 each Wall-Assisted Knee Taps x10-20 Half-Kneeling Hip CARs x5-10 each Push-Up to World's Greatest x5 each 45-Degree Back Extension x15-20 Sprinter Bridge Iso x20-30 seconds Bar Hang x60 seconds Lat Pulldown xAMAP at 50-70% BW
Vertical Force Production
B
Vertical Plyo Circuit
One Round for Quality: Line Jumps (FWD/BKWD) x20 each Lateral Line Jumps x20 each Line Hops (FWD/BKWD) x10 each Lateral Line Hops x10 each Hurdle Jumps (FWD) x5 Max Height Box Jumps 5x1
C1
Push-Up Iso
3 x 10 @ 0:03
C2
Isometric Inverted Row
3 x 10 @ 0:03
D1
SSD DB Incline Bench Press
3 x 5
D2
1-Arm DB Row
3 x 10
E1
DB Z Press
3 x 8
E2
Dead Hang
@ 1:00
Warm-Up
A
General Warm-Up
2-1 Calf Raise x10-20 each Wall-Assisted Knee Taps x10-20 Half-Kneeling Hip CARs x5-10 each Push-Up to World's Greatest x5 each 45-Degree Back Extension x15-20 Sprinter Bridge Iso x20-30 seconds Bar Hang x60 seconds Lat Pulldown xAMAP at 50-70% BW
Speed
B
Atomic Speed Warm-Up
Atomic Speed Warm-Up (through 40yd): Frequency-Focused • :05 A March + jog • :05 A Skip + jog • :05 High Knees + jog Air Time-Focused • :05 Tuck Jump + run • :05 Bound + run • :05 Pogos + run Stride-Focused • :05 Short Prime Times + finish • :05 Long Prime Times + finish • :05 Bent Knee Prime Times + finish Follow this video: https://www.youtube.com/watch?v=hLsmj_DUKpY&pp=ygUUYXRvbWljIHNwZWVkIHdhcm0gdXA%3D
C
40 Yard Dash
D
Sled Sprints
5 x 10
E
Front Squat
4 x 3
F1
B-Stance RDL
4 x 4
F2
Front Foot Elevated Split Squat
4 x 4
G1
Partner Nordic Hamstring Curl
3 x 3
G2
Standing Barbell Calf Raise
3 x 20
Warm-Up
A
General Warm-Up
2-1 Calf Raise x10-20 each Wall-Assisted Knee Taps x10-20 Half-Kneeling Hip CARs x5-10 each Push-Up to World's Greatest x5 each 45-Degree Back Extension x15-20 Sprinter Bridge Iso x20-30 seconds Bar Hang x60 seconds Lat Pulldown xAMAP at 50-70% BW
Power
B
Horizontal Plyo Circuit
One Round for Quality: Lateral Hurdle Jumps x20 each Lateral Bounds (stick landing) x10 ea. Broad Jumps x5 (reset each rep) Bounds x10 each
C
Overhead Press
4 x 3
D1
Pull-Up Ecc.
4 x 3
D2
One-Arm DB Bench Press
4 x 5
E1
DB Lateral Raise
3 x 10
E2
DB Front Raise
3 x 10
E3
Rear Delt Flyes
3 x 10
E4
Standing DB Upright Row
3 x 10
Warm-Up
A
General Warm-Up
2-1 Calf Raise x10-20 each Wall-Assisted Knee Taps x10-20 Half-Kneeling Hip CARs x5-10 each Push-Up to World's Greatest x5 each 45-Degree Back Extension x15-20 Sprinter Bridge Iso x20-30 seconds Bar Hang x60 seconds Lat Pulldown xAMAP at 50-70% BW
Conditioning
B
Aerobic Test
Jump on an Airdyne for 10 minutes. Record total calories in 10 minutes.
C
Trap Bar Deadlifts
5 x 5
D1
Rear Foot Elevated Split Squat
4 x 6
D2
Leg Extension
3 x 10
E1
Walking Lunges
3 x 10
E2
DB Seated Single Leg Calf Raise
3 x 10
E3
Cossack Squat
3 x 10
Warm-Up
A
General Warm-Up
2-1 Calf Raise x10-20 each Wall-Assisted Knee Taps x10-20 Half-Kneeling Hip CARs x5-10 each Push-Up to World's Greatest x5 each 45-Degree Back Extension x15-20 Sprinter Bridge Iso x20-30 seconds Bar Hang x60 seconds Lat Pulldown xAMAP at 50-70% BW
Vertical Force Production
B
Vertical Plyo Circuit
One Round for Quality: Line Jumps (FWD/BKWD) x20 each Lateral Line Jumps x20 each Line Hops (FWD/BKWD) x10 each Lateral Line Hops x10 each Hurdle Jumps (FWD) x5 Max Height Box Jumps 5x1
C1
Push-Up Iso
4 x 10 @ 0:03
C2
Isometric Inverted Row
4 x 10 @ 0:03
D1
SSD DB Incline Bench Press
4 x 5
D2
1-Arm DB Row
4 x 8
E1
DB Z Press
3 x 10
E2
Dead Hang
@ 1:00
