New

Explosive Athlete

1st and Forever Fitness

Strength & Conditioning, Football , General Fitness, Track & Field, Field Sports

Coach

JP Redmond

Built for what athletes really need to take the next step in their performance. A system used by athletes for years to perform at their sport and continue to get PR's in the weight room. This program focus on pushing you to be truly faster, bigger, and stronger going into your next season. 4 days a week with an optional mobility and hypertrophy day.

Get gains and feel great while doing it. Get explosive!

$75

Get Explosive Athlete

Run Faster

Improve sprint mechanics and times. Make an impact when you play. Be a faster, twitchy, and more efficient athlete.

Hit PR's

Improve lifetime squat and clean numbers. Safely push yourself into better form and hit the numbers you have been wanting

Improve Mobility and Flexibity

Get rid of stiff joints and still lift. Improve flexibility in the right spots without losing your athleticism. Move better, feel better, play better.

Features

Programming 4 days per week

Four days a week programming, with an optional fifth day to either improve mobility or add more muscle. Get the help you need to get better.

Delivered through TrainHeroic

Sweating over a lifeless 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

Barbell // Dumbbell // Bench

Recommended

Bands // PVC Pipe/Dowell // Cones

Sample Week

Week 1 of 12-week program

Sunday

General Prep: Lift I

Arm Circles

1 x 10

Bodyweight Windmill

1 x 10

Back CARS

1 x 4

Back CARS w/ Roller Assist

1 x 4

90/90 Hip Switch w/ lean

1 x 10

Banded Knee Raise

1 x 20

Split Squat ISO

1 x 1:00

Single Leg Glute Bridge ISO

1 x 0:30

Push Up ISO

1 x 0:30

Dead Hang

1 x 0:30

Banded Hip ADDuction

1 x 20

Banded ABDuction

Push-Up

1 x 20

Inverted Row

1 x 20

Band Assisted Pull Up

DB Heel Elevated Goblet Squat

1 x 20

DB Deadlift

1 x 20

DB Front Raise

1 x 20

DB Lateral Raise

1 x 20

Sit-up

1 x 20

DB Russian Twist

1 x 20 @ 10 lb

Monday

General Prep: Speed I

Arm Circles

1 x 10

Bodyweight Windmill

1 x 5

Walking knee hugs

1 x 10

Walking Quad Pull to Toe Touch

1 x 10

Walking Alternating Cosack Lunge

1 x 10

Hamstring Sweeps

1 x 10

Quadruped Hip Circles

1 x 5

Split Squat ISO

1 x 0:30

Single leg Eccentric Elevated Glute Bridge

1 x 10

Quick Feet

2 x 0:06

Quick Feet Side Shuffle

2 x 0:06

Ankle Pogo's

2 x 10

Tuck Jumps - Distance

2 x 10

Butt Kick Jumps

2 x 10

Alternating Bounds

A Walk

2 x 10

A-Skips

2 x 10

A-Switch

2 x 10

A Double Switch

2 x 10

High Knees

2 x 10

Single Leg Hop - Distance

2 x 10

Repeat Broad Jumps

2 x 10

Falling Start Sprint

2 x 10

Kneeling Start

1 x 10

50 Yard Sprint

3 x 30

Tuesday

[Optional] Mobility

Jog

1 x 10:00

Lying Pec Stretch

Shoulder CARs

2 x 5

Preacher Stretch

Banded Pigeon Distraction

1 x 0:30

Quadreped Hip Distraction

2 x 10

Bent Knee Copenhagan plank

2 x 0:30

Ankle Distraction

2 x 10

Spanish Squat

2 x 10

https://youtu.be/gqPcJ0dxMgo?si=8s6qEcf3FvXdCzd9

2 x 5

3 way Wrist Pulses

2 x 10

Wednesday

General Prep: Lift II

Arm Circles

1 x 10

Bodyweight Windmill

1 x 10

Back CARS

1 x 4

Back CARS w/ Roller Assist

1 x 4

90/90 Hip Switch w/ lean

1 x 10

Banded Knee Raise

Split Squat ISO

1 x 1:00

Single Leg Glute Bridge ISO

1 x 0:30

Push Up ISO

1 x 0:30

Dead Hang

1 x 0:30

Banded Hip ADDuction

1 x 20

Banded ABDuction

1 x 20

Push-Up

1 x 20

Inverted Row

1 x 20

Band Assisted Pull Up

1 x 15

DB Lateral Lunge

1 x 8

DB Bench Press

1 x 15

Bent Over DB Row

1 x 15

Bulgarian Split Squat

1 x 15

DB Bicep Curls

1 x 15

Seated DB Tricep Extension

1 x 15

V-Ups

1 x 25

DB Bear Plank Transfers

1 x 20

Thursday

[Optional] Hypertrophy

Arm Circles

1 x 10

Bodyweight Windmill

1 x 5

90/90 Hip Switch w/ lean

1 x 10

Banded Knee Raise

1 x 20

Banded ABDuction

1 x 20

Banded ADDuction

DB Reverse Lunge

3 x 8

DB Bench Press

3 x 12

1-Arm DB Row

3 x 10

DB Bicep Curls

3 x 15

DB Overhead Tricep Extension

3 x 15

Single Arm Lateral Raise

3 x 15

Bent Over Rear Delt Fly

3 x 15

V Ups

3 x 20

400 m repeats

Friday

General Prep: Agility I

Arm Circles

1 x 5

Bodyweight Windmill

1 x 5

Walking knee hugs

1 x 10

Walking Quad Pull to Toe Touch

1 x 10

Walking Alternating Cosack Lunge

1 x 10

Hamstring Sweeps

1 x 10

Quadruped Hip Circles

1 x 5

Split Squat ISO

1 x 0:30

Single leg Eccentric Elevated Glute Bridge

1 x 10

Quick Feet

2 x 0:06

Quick Feet Side Shuffle

2 x 0:06

Ankle Pogo's

2 x 10

Tuck Jumps - Distance

Butt Kick Jumps

2 x 10

A Walk

2 x 10

Skater jump

2 x 5

Drop Split Squat

2 x 10

Drop Split Squat Lateral

2 x 10

Drop Split Squat Backwards

2 x 10

High Knee Carioca

2 x 10

Backpedal

1 x 10

Shuffle, Sprint

2 x 10

Backpedal to Sprint

2 x 10

Sprint, Float, Sprint

4 x 30

Coach

Customer Reviews

Overall Rating

Explosive Athlete

Join Today!