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Flash Performance

Field Sports, Football , Basketball, Baseball , Lacrosse, Track & Field, Hockey
Coach
Corey "Flash" Rodriguez

Are you an athlete looking to run faster? Jump higher? Throw harder? Get stronger and have the best body of your life? If you answered all the above this program is for you.

It's 12 weeks long with 4 phases meticulously designed to increase your conditioning, speed, and help make you a better athlete in your sport.

This program is perfect for any athlete regardless of sport because it's designed to improve 3 things:

  1. Increase your muscles contract/relax ability: The best athletes not only produce the most amount of force in the shortest amount of time, their muscles can relax at elite speeds allowing them to produce another contraction faster.

  2. Improve speed in all planes of motion: The athletes that cover the most amount of ground in the shortest amount of time are the best on the field.

  3. Improve your conditioning and resilience against injuries: The best athlete is the one that's available. There are several exercises, methods, and techniques that are designed to build strength in often neglected areas that lead to common nagging injuries.

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Transform yourself into a superhero
Take your conditioning to new levels with cutting-edge techniques and methods. Build total body speed in all planes of motion. Get stronger than ever while staying athletic and mobile. Say goodbye to pain and nagging injuries. Perform better than you ever have with movement pattern-based training.
Features
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Free sprint workouts
Custom sprint workouts will be provided upon request personalized to your sport, position, and needs.
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Programming 4 days per week
4 days a week of lifting that you can structure however you need throughout the week.
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Detailed, expert instruction
Any questions or help you need will be answered ensuring you have a complete understanding of what you're doing and why.
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Easy to follow on the TrainHeroic app
No complicated excel sheets, PDFs, or print outs. All exercises are on the app with detailed descriptions and videos.
Equipment
Required
Barbell and hexbar with free weights // Dumbbells // Bench and plyo box // Pull-up bar // Gym with machines and a turf/running area
Recommended
Miniband // Light band // 2 Medium bands // Heavy band // Athletic tape // Blood flow restriction cuffs // Sled
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Sample Week
Week 1 of 12-week program
Sunday
Welcome

A

Warm-up

1 x 1

Sunday
Aerobic Circuits

A1

Squat band press right arm

5 x 10

A2

Left leg RDL right arm row

5 x 10

A3

Right leg step up left arm shoulder press

5 x 10

A4

Band Pull-Apart

5 x 10

A5

Squat band press left arm

5 x 10

A6

Right leg RDL left arm row

5 x 10

A7

Left leg step up right arm shoulder press

5 x 10

A8

Spring Ankle

5 x 10

B1

Goblet Squat

5 x 10

B2

Bent Over DB Row

5 x 10

B3

DB Shoulder Press

5 x 10

B4

Romanian Deadlift (RDL)

5 x 10

B5

DB Bench Pull-over

5 x 10

B6

DB Floor Press

5 x 10

B7

Alternating Bodyweight Lunge

5 x 10

B8

Barbell Upright Row

5 x 10

B9

JM press

5 x 10

B10

Spring Ankle

5 x 10

C1

Side lunge right, right arm shoulder press

5 x 10

C2

Reverse lunge left leg right arm band row

5 x 10

C3

RDL shoulder press

5 x 10

C4

Right leg glute bridge

5 x 10

C5

Leg leg glute bridge

5 x 10

C6

Bench Dips

5 x 10

C7

Side lunge left, left arm shoulder press

5 x 10

C8

Reverse lunge right leg, left arm band row

5 x 10

C9

Spring Ankle

5 x 10

Monday
Upper Body Mito

A1

Bench Press

3 x 30 @ 30 %

A2

Bench Press

3 x 60 @ 9

A3

Rear delt drop catches

3 x 10

A4

Band row

3 x 10

B1

Chest-Supported DB Row

3 x 30 @ 9

B2

Chest-Supported DB Row

3 x 60 @ 9

B3

Chest fly drop catches

3 x 10

B4

Band assisted push-ups

3 x 4

C1

DB Shoulder Press

3 x 30 @ 30 %

C2

DB Shoulder Press

3 x 30 @ 9

C3

Pullover

3 x 10

C4

Hand release pull-ups

3 x 10

D1

Lat Pulldown

3 x 30 @ 9

D2

Lat Pulldown

3 x 30 @ 9

D3

DB Shrug

3 x 10

D4

Band upright row

3 x 10

Wednesday
Lower Body Mito

A1

Split Squat

3 x 30 @ 30 %

A2

Split Squat

3 x 60 @ 8

A3

Prime time

3 x 10

A4

Banded low march

3 x 4

A5

Single Leg Glute Bridge

3 x 10

A6

Sprint

3 x 10

B1

Hip Thrust

3 x 30 @ 9

B2

Hip Thrust

3 x 60 @ 9

B3

Step-Ups

3 x 10

B4

Plank with leg lift

3 x 10

B5

Banded split stance broad jump

3 x 4

B6

Crossovers

3 x 10

C1

DB Squat

3 x 30 @ 9

C2

Bulgarian Split Squat

3 x 60 @ 8

C3

Bent knee prime time

3 x 10

C4

Staggered stance DB squat jump

3 x 4

C5

Cry babies

3 x 10

C6

Single Leg Bounds

3 x 10

Thursday
Full Body Nordic Method

A

Hack Squat

5 x 30 @ 15

B

Seated Chest Press

5 x 30 @ 15

C

Seated Row

5 x 30 @ 15

D

Prone Machine Hamstring Curl

5 x 30 @ 30

E

Shoulder Press

5 x 30 @ 15

F

Lat Pulldown

5 x 30 @ 15

G

Leg Extension

5 x 30 @ 15

H

Split Stance Overhead Tricep Extension

5 x 30 @ 15

I

DB Bicep Curls

5 x 30 @ 15

J

Hip adduction machine

5 x 30 @ 15

Coach
coach-avatar Corey "Flash" Rodriguez

Flash has been in the sports performance industry for almost 10 years. He was an NCAA Decathlete for 4 years and served as the Director of Physical Fitness for a police department after graduation. Most recently, he worked as a strength and conditioning coach with Division 1 hockey teams. He has a Master of Science in human performance, CSCS, USAW1, USATF1, RPR3, and PPSC certifications.

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Are you ready to be the best athlete on the field?

Be the best-conditioned athlete when the 4th quarter comes around. Turn heads in the stands with your blazing speed. Feel more confident in your athletic abilities than you ever have.

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FAQs
Is this program right for beginners in the weight room?
I would recommend having experience with lifts like bench press, squats, hex bar deadlifts, and hang cleans. However, these exercises make up a small percentage of the total exercises so I can give you alternate exercises as replacements if there's an exercise you're not comfortable with.
Can I do this program in season?
Yes! Depending on your sport and when you need to peak, all the phases in the program can be done in season.
Can I repeat the program?
Yes! The program is designed for fluidity and to be repeated up to 4 times a year.
The Proof
verified-athlete-avatar Finn

High school basketball player

Verified Athlete

"Went great, I noticed improvements! 10/10 would recommend."

verified-athlete-avatar Jelanie

College basketball player

Verified Athlete

"Flash knows his stuff. He's the guy you want training you."

verified-athlete-avatar Jonathan

Former soccer player

Verified Athlete

"In less than 6 months working with Flash, my vertical increased 10 inches. Best coach I've ever had."

verified-athlete-avatar Jalen

College basketball player

Verified Athlete

"Coach Flash got rid of the pain in my knees and helped me be more explosive. I love Coach Flash."

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