Elevate Performance LLC

Speed, Basketball, Football , Functional Training
Coach
Jake Piwko

This program is catered towards the individual who wants to maximize their jumping ability, their overall quickness, and explosive power. You will be challenged with a variety of fast paced exercises and drills that will help you improve inside the gym and on the field or court.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Squat Jump-BW

6 x 3

B

6 Inch Hold

2 x 30

C

Deadlift Sumo

4 x 5

D

Aquaman Holds

2 x 30

E

Push Up Crocodile

3 x 10

F

Crunch

2 x 25

G

Rear Foot Elevated Split Squat

3 x 30

H

Bicycle Crunch

2 x 25

I

Pull Up

3 x 30

J

Partner-Resisted Leg Curl

3 x 30

Monday
Week 1 Day 2

A1

Burpee

2 x MAX @ 60

A2

Squat Jumps

2 x 10

A3

Tuck Jumps

2 x 10

A4

Split Squat Jumps

2 x 10

B

Sprint

1 x 6 @ 15

C

5 Cone-Tri Shuffle

1 x 2

D

5 Cone - 360

1 x 2

E

300's

1 x 3

Tuesday
Week 1 Day 3

A

Air Squat

3, 3, 3, 3, 3, MAX

B

Dead Bug

2 x 12

C

DB Military Press

4 x 10

D

Back Extension w/ ball

2 x 12

E

Split Squat Jumps

3 x 10

F

Jack Knife

2 x 12

G

Lunges (Walking)

3 x 30

H

Crunch Oblique

2 x 25

I

Pullover

3 x 30

J

Hip Thrust - Bodyweight

3 x 30

Wednesday
Week 1 Day 2

A1

Broad Jump

2 x 10

A2

Lateral Hurdle Jump

2 x 10

A3

Alternate Bounding for Height

2 x 10

A4

Speed Skaters

2 x 10

B

Sprint

1 x 6 @ 20

C

5 Cone-Perimeter

1 x 2

D

5 Cone - Attack & Retreat

1 x 2

E

100yd Sprint Ladder

1 x 1

Thursday
Week 1 Day 5

A

Push Up

3, 3, 3, 3, 3, MAX

B

Flutter Kicks

2 x 30

C

Broad Jump

4 x 5

D

Scorpion

2 x 12

E

Step-Ups

3 x 10

F

Knees To Chest

2 x 25

G

Lateral Lunge

3 x 30

H

Heel Taps

2 x 12

I

Bent Over Row

3 x 30

J

Good Morning

3 x 30

Jumping & Footwork for Explosive Athletes