SERGIO ROJAS COACH
Basketball, Racket Sports, Plyometrics, Speed, Volleyball, Football , Strength & ConditioningThis 12-week training program is designed for athletes who want to improve their jump, speed, strength, and muscle mass, taking their physical performance to the next level.
Throughout the program, you will develop the key pillars of athletic performance: strength, power, speed, mobility, and coordination, combining different training methods used in high-level strength & conditioning.
The program is structured in phases to ensure safe and effective progression, starting with building work capacity and advancing toward maximal strength, power, and speed development.
Over the 12 weeks, you will find:
Structured and progressive workouts
Strength training to build muscle and produce more force
Power and jump training to improve explosiveness
Speed and acceleration work
Mobility and coordination exercises to optimize movement
This program is designed to help you move better, run faster, jump higher, and build a stronger, more athletic body.
If you want to take your performance to the next level, this program will give you the structure and tools to get there.
1 sessions per week
Must use App app to view and log training
Program Training
A
PULSE RAISER.
1 x 5:00
B1
ISO DEEP SQUAT BREATHING.
1 x 10
B2
CABLE SPIRAL.
1 x 8
B3
FRONTAL PLANK ROTATION.
1 x 5
B4
GOOD MORNING TO SQUAT.
1 x 10
C
SANDWICH GOBLET SQUAT.
2 x 10
D
SANDWICH DB BENCH PRESS.
2 x 10
E
DB SANDWICH RDL
2 x 10
F
SANDWICH LATERAL PULLDOWN.
2 x 10
G
COSSACK SANDWICH SQUAT
2 x 10
H
MILITARY SANDWICH PRESS.
2 x 10
I
LEG SANDWICH EXTENSION.
2 x 10
J
SEATED SANDWICH ROW
2 x 10
K
HAMSTRING SANDWICH CURL.
2 x 10
L
DEAD BUG (sandwich)
2 x 10
M
DB SANDWICH LATERAL RAISES
2 x 10
N
SANDWICH CABLE CHOP
2 x 10
O
CABLE SANDWICH TRICEPS EXTENSION
2 x 10
P
SANDWICH CALF RAISES
2 x 10
Q
CABLE SANDWICH CURL
2 x 10
R
90/90 breathing
1 x 2:00
A1
PULSE RAISER.
1 x 5:00
A2
SINGLE LEG ATW.
2 x 10
A3
ANIMAL FLOW BEAR TO CRAB
2 x 4
A4
MED BALL ROTATIONS
2 x 10
B1
CONTRALATERAL HIP RAISE + DB PRESS FLOOR
2 x 6
B2
CONTRALATERAL STEP UP+PRESS.
2 x 6
B3
CONTRALATERAL SPLIT+ROW.
2 x 6
C1
CONTRALATERAL RDL+ROW
2 x 6
C2
CONTRALATERAL SPLIT+CABLE PUSH.
2 x 6
C3
CONTRALATERAL COSSACK+LANDMINE PRESS.
2 x 6
D
90/90 BREATHING.
1 x 2:00
A1
PULSE RAISER.
1 x 5:00
A2
ISO PUSH UP
2 x 20
A3
ISO PULL UP
2 x 20
A4
HAMMER SHOULDER MOTION
2 x 10
B1
INCLINE SMITH PRESS
4 x 5
B2
Push Up
2 x MAX
C1
Lat Pulldown
4 x 5
C2
BW ROW
2 x MAX
D
DB Military Press
3 x 8
E
CABLE BICEPS CURL
3 x 8
F
CABLE TRICEPS EXTENSION
3 x 8
G
90/90 BREATHING.
1 x 2:00
A1
PULSE RAISER.
1 x 5:00
A2
1L DEADLIFT ROT
2 x 10
A3
TWIST LUNGE.
2 x 10
A4
TIP TOE FARMERS WALK.
1 x 30
B
W EXTENSIVE TWO FEET JUMP.
3 x 20
C
SQUARE SL EXTENSIVE POGO.
D
BARBELL HIP THRUST.
4 x 5
E1
BULGARIAN SQUAT.
4 x 5
E2
ISO WALL SQUAT+ADDUCTION
4 x 30
F
SEATED CALF RAISE.
4 x 5
G
90/90 BREATHING.
1 x 2:00
A
TOE ROLLER PRESS.
2 x 30
B
ANKLE BAND MOBILITY.
2 x 60
C
HIP DISTRACTION.
2 x 60
D
AIRPLANE MOBILITY
2 x 10
E
90/90 CABLE ROW.
2 x 10
F
JEFFERSON CURL.
2 x 10
G
SHOULDER DISTRACTION.
2 x 60
H
FOAM ROLLER SECTION
1 x 1:00
I
90/90 BREATHING.
1 x 3:00
Bet on yourself, trust the process, and start building your best version today.
Get THE PROCESS (english version)
ANTON JOHANSSON
PRO ATHLETE
Verified Athlete"I’ve improved all the physical qualities I need for basketball on a daily basis. He strives to get better every day at his craft and is the kind of person you want around if you want to improve. His workouts are easy to follow and, if you put in the work, you will definitely improve."
IZAN PIEDRAOLA
U18 ATHLETE
Verified Athlete"U can really tell when someone truly cares about your progress. I feel like he genuinely wants me to improve, and that makes all the difference. I’m grateful for the time, dedication, and high standards he brings to every session, which have helped me push past my limits and move closer to my goals."
MARCOS ESTÉBANEZ
SEMI-PRO ATHLETE
Verified Athlete"Sergio was my strength and conditioning coach at my previous club, and when he moved on, I didn’t hesitate to keep working with him. From day one, the training has been fully personalized. His attention to detail and constant progression make me feel like I’m always in the best hands."
ÁLVARO PITA
SEMI-PRO ATHLETE
Verified Athlete"Thanks to Sergio, I’ve overcome a chronic knee injury that kept me out of triathlon competition for over a year. Through a consistent and structured process, not only did the pain disappear, but I’m now able to compete again at my best level."
