This 9 week program (5 training sessions per week) is designed to help athletes learn how to perform weight room and athletic movements with high level technique, while at the same time building muscle, increasing strength, becoming more mobile and improving their athletic ability.
This is an all encompassing program that teaches elite technique in every area an athlete needs to excel during competition: weight room movements, sprint technique, vertical and horizontal jumps, applied mobility and change of direction ability.
The elite technique program is designed using the same framework Coach Roberts used to help capture an Indiana 5A Football State Championship in 2023.
Even if you're not a competitive athlete, this program will help you move better, get stronger and faster, jump higher, and feel better on a daily basis.
Technique Over Everything.
A
Full Body Warmup
B1
Tempo Bench Press
4 x 6 @ 4
B2
Pull Up Negatives
4 x 4
C1
Inverted rows (variations)
4 x 6 @ 3
C2
Tall Kneeling Press
4 x 6 @ 3
D1
Paused push ups
3 x 8 @ 3
D2
Seated Cable Row (demo)
3 x 12
D3
Single Leg Drops
3 x 10
A
Full Body Warmup, Speed/Plyo Focus
B1
Depth drop
4 x 5
B2
Wall Drive/Arm Drive
4 x 16
C
Squat Specific Warmup
D1
Hands Free Front Squat
4 x 6
D2
Banded Good Morning
4 x 8 @ 3
E1
Stability Ball Hamstring Curl (demo)
3 x 10 @ 3
E2
Forward Lunge
3 x 8
E3
Shoulder taps (core)
3 x 30
F
Banded Lower Body Mobility Series
A
Accelerated Warmup
B
Trap bar deadlift (demo)
4 x 5
C1
Incline DB Bench
4 x 12
C2
Bent Over Row (demo)
4 x 10
D1
Hip Thrust (demo)
4 x 10 @ 3
D2
Goblet DB Squat
4 x 15
E1
Goblet Side Lunge
3 x 8
E2
Hollow hold (demo)
3 x 30
A
Full Body Warmup, Speed/Plyo Focus
B1
5 10 5 / Pro Agility
4 x 2
B2
Ankle Hop Series
3 x 20
C1
Pistol Squat (variations)
4 x 4
C2
Half Kneeling DB Press
4 x 8
D1
Single Leg Extended Leg Glute Bridge - Iso
4 x 25
D2
3 pt DB Row
4 x 8
E
Straight Leg Sit Up
4 x 12
F
Banded Upper Body Mobility Series
A
Full Body Warmup
B1
DB curl
4 x 8
B2
Tricep Press Down
4 x 8
B3
High Plank
4 x 40
C1
DB Side Raise
4 x 15
C2
DB Front Raise (demo)
4 x 15
C3
Alternating V Up
4 x 8
D
Full Body Mobility 1
Head High School Strength and Conditioning Coach with 5+ years experience; Masters of Science in Exercise Physiology from Southern Illinois University Edwardsville, CSCS Certified through NSCA
Take the time to learn how to properly lift and perform athletic movements. Your future self will thank you
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