Vontrelll Performance
Strength & ConditioningDevelop the foundation you need to become the Ultimate Athlete!
This 4 Week foundation program builds the unbreakable base most athletes lack—raw strength, movement quality, and work capacity—so you show up stronger, more resilient, and ready for anything.
This is Phase 1 of my 12-week Better Athlete Program, focused on Strength & Endurance.
Phase 1: Strength & Endurance – Solidify foundational muscle, and build the capacity for serious work ahead.
Phase 2: Mentality & Resilience – Develop focus and the ability to persevere through adversity.
Phase 3: Power & Athleticism – Train like you play. Maximize your performance.
This program is designed for sustainability. A good house is built with a solid foundation and in sports when all things fail you resort back to the core of who you are.
Ready to lay the foundation that separates good from great? Let’s get to work.
1 sessions per week
Must use App app to view and log training
Program Training
A
Trap Bar Deadlift
4 x 12 @ 60 %
B
Goblet Squat
4 x 12 @ 60 %
C
Prone Machine Hamstring Curl
4 x 12 @ 60 %
D
DB Jump Lunge
4 x 12 @ 60 %
A
Bench Press
4 x 8 @ 60 %
B
Seated DB Press
4 x 8 @ 60 %
C
Pull-Up
4 x 8 @ 60 %
D
Bumper Push-Up
4 x 12
A1
Trap Bar Deadlifts
4 x 8 @ 60 %
A2
Box Jump
4 x 8 @ 60 %
B
Bulgarian Split Squat
4 x 8 @ 60 %
C
Treadmill Work
1 x 3:30
A
Bench Press
4 x 8 @ 60 %
B
Back Squat
4 x 8 @ 60 %
C
Leg Press
4 x 12 @ 60 %
D
Pull-Up
4 x 8 @ 60 %
