Athletic Bodyweight Program

KP Sports Performance

Basketball, Soccer, Football , Volleyball, Track & Field

Coach

Coach Kyle Paraggua

BECOME AN ELITE ATHLETE ANYWHERE, ANYTIME.

Sprint faster, jump explosively, and get stronger with our Athletic Bodyweight Program! All bodyweight exercises to give you the results you want without needing a WEIGHT-ROOM.

$57

Get Athletic Bodyweight Program

BECOME ELITE, ELUSIVE + AGILE

Develop your multidirectional speed and agility so that you can blow by defenders, start and stop on a dime, and make game-changing plays.

INCREASE YOUR VERTICAL POWER

Maximize your vertical gains and jump explosively in your sport. With Vertical Power training days, you'll be able to dunk higher, get that head-turning rebound, and out-jump the opponent!

DEVELOP KILLER LINEAR SPEED

Put in that linear speed work so you can stop playing catch-up and sprint freakishly fast on the field, on the track, or on the basketball court.

BUILD YOUR BODYWEIGHT STRENGTH

Master your bodyweight and get stronger without needing any weights or equipment. Every exercise video demonstration will help you perform well and see optimal results.

ZERO GUESSWORK. THE FORMULA IS ALL HERE.

The plan is all here to take your game to an elite level! This 2-phased program is strategically designed over 8 weeks. Get 4 training days plus 2 active recovery days per week, all laid out for you.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

ALL BODYWEIGHT, NO EQUIPMENT NEEDED

Recommended

OPEN SPACE

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

ABP - Adductor T-Spine Rotation

2 x 8

ABP - WGS

2 x 8

ABP - Lateral Lunge T Spine Rotation

2 x 8

ABP - 180 Lateral Lunge

2 x 1 @ 20

ABP - Side Swipe

2 x 1 @ 20

ABP - Lateral March

3 x 20

ABP - Lateral Shuffle Stick

2 x 8

ABP - Lateral Push Step

2 x 8

ABP - Lateral Crossover Stick

2 x 8

ABP - Rapid Feet Hip Turn

3 x 5

ABP - Quick Lateral Jumps

3 x 15

ABP - Rapid Hip Turn Shuffle

3 x 5

ABP - Split Stance Deceleration

3 x 5

ABP - Quick Hurdle Crossover

3 x 10

ABP - Crossover Reverse Pivot

3 x 6

ABP- Backpedal Sprint Deceleration

3 x 6

ABP - Tempo Run

3 x 1 @ 1212

Monday

Week 1 Day 2

ABP - Bodyweight Squat

2 x 8

ABP - Behind The Neck Hip Hinge

2 x 8

ABP - Arm Swipe

2 x 8

ABP - Forward Lunge Rotation

2 x 10

ABP - Hybrid Mobility

2 x 8

ABP - Stationary Frankenstein

3 x 10

ABP - Double Leg Snapdown

2 x 8

ABP - Single Leg Snapdown

2 x 8

ABP - Double Leg Snapdown Pause Vertical Jump

2 x 8

ABP - Double Leg Speed Box Hops

3 x 10

ABP - Ankle Jumps

3 x 15

ABP - Single Leg Vertical Jump

3 x 6

ABP - Jumping Depth Drop

3 x 5

ABP - Drop Jump

3 x 10

ABP - 2 Step Vertical Jump

3 x 6

ABP - Running Single Leg Vertical Jump

3 x 6

Tuesday

Week 1 Day 3

ABP - Dynamic Plank

3 x 10

ABP - Supine Opposite Knee Hug

3 x 10

ABP - Squat to Stand

3 x 10

ABP - Supine Hamstring Stretch

3 x 10

ABP - Single Leg RDL Reach

3 x 10

ABP - Dynamic Spiderman Lunge

3 x 10

Wednesday

Week 1 Day 4

ABP - Glute Bridge March

2 x 10

ABP - WGS

2 x 10

ABP - Split Squat Rotation

2 x 5

ABP - Forward Lunge Rotation

2 x 10

ABP - Hybrid Mobility

2 x 5

ABP - Stationary Frankenstein

2 x 10

ABP - A Marches

2 x 2 @ 20

ABP - A Double Switch

2 x 2 @ 20

ABP - A Triple Switch

2 x 2 @ 20

ABP - Split Jumps

2 x 6

ABP - 2 Point Sprint

3 x 2 @ 20

ABP - 3 Point Sprint

3 x 2 @ 30

ABP - Flying Sprint

3 x 1 @ 10, 20, 30

ABP - Broad Jump

3 x 6

ABP - Tuck Jumps

3 x 6

ABP - Single Leg Tuck Jumps

3 x 6

ABP - Wall Drill Quick Switch

3 x 12

ABP - Stationary High Knees

3 x 15

ABP - Sprint Backpedal

3 x 15

Thursday

Week 1 Day 5

ABP - Yoga Pike Pushup

2 x 10

ABP - Dynamic Plank

2 x 10

ABP - Prone YTW

ABP - Drop Squat Inch Worm

2 x 10

ABP - Hybrid Mobility

ABP - Forward Lunge Rotation

ABP - Drop Squat

2 x 8

ABP - Plyo Pushup

2 x 8

ABP - Single Leg RDL Swimmers

2 x 5

ABP - Overhead Reach Reverse Lunge Quick Switch

3 x 8

ABP - Lateral Bear Crawl

3 x 8

ABP - Wide Drop Pushup

3 x 8

ABP - Lateral Lunge Overhead Reach

3 x 8

ABP - Pistol Squat

3 x 8

ABP - Single Leg RDL Airplane

3 x 5

ABP - Underhand Chinup

3 x 5

Friday

Week 1 Day 6

ABP - Foam Roll Adductors

3 x 12

ABP - Pigeon Stretch Rotation

3 x 10

ABP - Reverse Nordic Iso

3 x 20

ABP - Reverse Nordic

3 x 10

ABP - WGS to Childs Pose

3 x 10

ABP - Rotational Single Leg RDL w/o Ball

3 x 10

ABP - Half Kneel Hip Flexor Stretch

3 x 10

Coach

More from KP Sports Performance

Coach Kyle Paraggua

Coach Kyle is the Owner & Head Strength & Conditioning Coach at KP Strength & Performance. Coach Kyle is known for his detailed and results-driven training and for his complete dedication to his clients as he purposefully sets out to help them feel, look and perform better. Kyle's experience includes working with professional athletes, Olympic-level athletes, and youth athletes and teams.

it's time to take your game to an elite level!

Sprint faster, jump explosively, and get stronger. All bodyweight exercises to give you the results you want without needing a weight room.

Get Athletic Bodyweight Program

FAQs

What Is The Athletic Bodyweight Program?

The Athletic Bodyweight Program is an 8-week online training program that helps athletes develop speed, agility, power, and conditioning without any equipment!

What is included in this program?

This program includes access to the Athletic Bodyweight Program PDF, exercise video demonstrations, and bonus eBook.

Who's this program for?

This program is for all athletes of any sport that want to get faster and more explosive! If you’re a parent or a coach, this program is also great for you to do with your youth athletes.

Can this program be done at home?

Yes, you can do the Athletic Bodyweight Program anywhere – even at home! Bonus points if you have access to an open space or a field, but the program includes alternative exercises if you’re working with a smaller space.