Elevate Performance LLC

Strength & Conditioning, Functional Training, Field Sports, Weightlifting
Coach
Jake Piwko

The "Explosive Athlete" is a series designed to maximize an individuals power and strength output in order to be equipped for any obstacle life may throw your way. You will encounter a variety of circuits, strength training, and conditioning work during this 7 week program. You will be pushed to the limit each session but will reap the performance benefits at the end of phase 1. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes.
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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 7-week program
Sunday
EAP EXPLODE WK1 DAY1

A

Heroic Warm-up

For Completion

B1

Seated Arm Drill

3 x 0:10

B2

Wall Run

3 x 0:10

C1

DB Swing

3 x 10

C2

Broad Jump

3 x 5

D

Front Squat

6 x 5

E1

Lateral Lunge

3 x 5

E2

Lateral Bound

3 x 5

E3

Pistol Squat

3 x 5

F1

Walking Lunges

1 x 10

F2

Mountain Climber

1 x 10

F3

Push-Up

1 x 10

G1

Agile 8

For Completion

G2

Couch Stretch

2 x 0:30

G3

Fire Hydrant

3 x 10

Monday
EAP EXPLODE WK1 DAY2

A

Heroic Warm-up

For Completion

B

Belly Sprint

1 x 6 @ 10

C1

Clapping Push-Up

3 x 10

C2

Pull-Up

3 x 10

C3

Lying Handcuffs

3 x 10

D

Bench Press

8 x 3 @ 55 %

E1

DB Floor Press

3 x 12

E2

1-Arm DB Row

3 x 12

F1

Deadlift

15, 12, 9 @ 225 lb

F2

Push-Up

15, 12, 9

G1

Elite 6

For Completion

G2

Pigeon Stretch

2 x 0:30

G3

Pass-Through

3 x 10

Wednesday
EAP EXPLODE WK2 DAY3

A

Dynamic Activation

For Completion

B

Power Clean

5 x 5 @ 70 %

C

Front Squat

8 x 3 @ 60 %

D1

1-Leg Romanian Deadlift

3 x 10

D2

Glute Bridge

3 x 10

D3

Isometric Lunge Hold

3 x 0:30

E

Farmer Walk

1 x 100

F1

Overhead Squat w/ PVC

3 x 10

F2

V-Ups

1 x 50

F3

Static Stretch

1 x 5:00

Thursday
EAP EXPLODE WK1 DAY4

A

Dynamic Activation

For Completion

B

Pro-Agility Drill

1 x 5

C1

Clean Complex

3 x 1 @ 60 %

C2

Box Jump

3 x 5

D

Bench Press

8 x 5

E1

DB Front Raise

3 x 10

E2

DB Lateral Raise

3 x 10

E3

Standing DB Press

3 x 10

F

Push-Up

1 x 100

G1

Fire Hydrant

3 x 10

G2

Band Pull-Apart

3 x 10

G3

Barbell Bicep Curl

3 x 10

The Explosive Athlete - Phase 1 - The Mad Titan