Lift, Jump, Sprint 12 week program

Coach V

Multi-sport, Power Sports

Coach

Viljami Rautavirta

Lift, Jump, Sprint is a program made for athletes who want to elevate their raw athletic ability.

This program builds ATHLETES who become stupid strong, crazy explosive, and lighting fast.

And with those new athletic abilities, you will become better at your sport, but only if you also practice your sport.

For example: You will become stronger, which will allow you to produce more force, which will make you better at cutting on the field IF you also practice cutting.

The program consists of 5 session a week.

2 lower body sessions
2 upper body sessions
1 sprint specific session

Each session can be done in 60-90 minutes.

$50

Get Lift, Jump, Sprint 12 week program

Simplicity

Embrace the power of simplicity in your training. This program cuts through the noise, focusing on what truly matters: strength, speed, and explosiveness. The gym should be the most straightforward thing you do. Run, Jump, Lift, Condition. Leave all the complex stuff onto the field

Time management

The simplified workouts are designed to save athletes valuable time. By focusing on essential exercises and principles, we eliminate complexity, allowing you to efficiently get through the workout without spending excessive hours in the gym.

Run it again and again

This program isn't just for today; it's for a lifetime. Complete it once, then return whenever you seek strength, speed, and explosiveness. It's the evergreen solution to your athletic aspirations!

Features

Programming 5 days per week

2 Lower body days 2 Upper body days 1 Sprint day

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Everything you'll need for this program will be delivered through the TrainHeroic app.

Equipment

Required

Barbell // Squat rack // Bench // Dumbells // Rubber bands // Trap bar

Recommended

Plyo box

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Light Tier Plyos

6 x 10

Ali Shuffle

2 x 7

10m Sprint

Trap Bar Deadlift Jump/ Lift complex

3, 3, 3, 2, 2, 2, 2, 1

High Box Step Ups

3 x 5

Barbell wall sit

3 x 0:30

Monday

Week 1 Day 2

Med Ball Slam

3 x 5

Bench Press

4 x 5

1-Arm DB Row

4 x 10

Dip

2 x MAX

Barbell Bicep Curl

3 x 10

Tricep Pushdown

3 x 20

Leg raises

3 x 10

Tuesday

Week 1 Day 3

Sprint

Wednesday

Week 1 Day 4

Light Tier Plyos

3 x 10

Barbell Push-Up

2 x 10

Calf Raise

3 x 10

Push Press

4 x 4

Pull-Up

4 x 8

Push-Up

2 x MAX

KB Hip Flexor Raise

3 x 10

Isometric Lunge Hold

2 x 1:00

Med Ball Sit-Up

3 x 10

Thursday

Week 1 Day 5

Deep Tier Plyos

4 x 10

Light tier vertical to horizontal hops

2 x 6

Single leg vertical to horizontal hops

2 x 6

Hurdle Hops Forward

3 x 5

Rocker Jump

3 x 3

Back Squat

3, 3, 3, 2, 2, 2, 2, 1

SL Hip Thrust

3 x 10

Copenhagen ISO hold

2 x 1:00

Coach

More from Coach V

Viljami Rautavirta

Coach Viljami is a strength & conditioning coach whos training philosophy is simple; Just be an athlete. What that boils down to is that the goal in training should be to build ones body in a way that will allow them to dominate in any sport they choose. The athlete who is stronger, faster, and more conditioned will always have the upper hand in any given sport.