V3
Senn Speed & Strength
“This 8-Week Program is built to make you insanely bouncy, stupid fast, and jacked in the process.”
'V3' is a high-performance training system structured around 5 days of weight training, with 3 integrated agility sessions on Days 1, 3, and 5. Each training day deliberately pairs force production with movement. Strength, speed, and explosiveness are developed together, not in isolation.
This is not an introductory program, only the elite will take the plunge. Exercises are selected and demonstrated at a high level, allowing athletes to train hard, move fast, and recover well. Demo videos aren't random workout clips or highlights. Every demo video is recorded with purpose so the program delivery is second to none.
This program is designed to raise your athletic ceiling while building a body that looks as powerful as it performs. Jump higher, move faster, and stack lean muscle. Who doesn't love the benefits of longevity, movement quality, and real performance transfer.
'V3' reflects years of coaching experience, refinement, and lessons learned from some of the best in the field.
Built for output. Engineered for athletes. Designed to deliver.
Recovery
A
Active Recovery or Rest Day
Take the day off or log any activity you did in the comments (walk, jog, stretching, playing with kids or dog, or daily movement). - Estimate how long you were active - This helps track your weekly movement Why this matters: - Boosts circulation and calorie burn without added stress - Helps muscles recover and feel less stiff - Supports mental reset
Recovery
B
Optional Box Breathing Cooldown
Use this to calm your body after training and speed up recovery. Benefits: - Slows heart rate - Reduces stress - Helps your body relax and recover How to Do It (Box Breathing): 1. Inhale through your nose – 4 sec 2. Hold – 4 sec 3. Exhale through your mouth – 4 sec 4. Hold – 4 sec Repeat for 2–5 minutes. Keep breaths smooth and focus on relaxing.
Recovery
C
Recovery = Progress
Recovery helps your body repair, lowers injury risk, and restores energy. Better recovery = better results. Focus on: - Sleep: at least 6 hours (consistent bed & wake times) - Hydration: water + electrolytes - Nutrition: eat well most of the time (whole foods, high protein) - Relax: manage stress and enjoy life
Prep
A
Optional Foam Rolling
3-5mins or until uninterested. Light rolling to explore any tight or sore areas. Keep it easy, no aggressive pressure needed.
Prep
B
DYNAMIC WARMUP
a1. Forward Lunge w/ Trunk Rotation x10yd a2. Backward Lunge w/ Overhead Stretch x10yd a3. Alternating Side Lunge x10yd a4. Knee Pull w/ High Toe x10yd a5. Walking Quad Stretch w/ Overhead Reach x10yd a6. 2 Foot Forward Pogos x10yd a7. 2 Foot Backward Pogos x10yd a8. 2 Foot Rotational Pogos x10yd a9. Forward Skips x20yd a10. Backward Skips x20yd
Speed/Agility
C
Max Approach Jump Freestyle
Find an open space (court, turf, field, or open area). For the next 10 minutes: - Perform max effort approach jumps at your own pace - Jump toward a target (object or visual cue) - Rest as needed, quality over quantity Explore what feels best: - 1-foot or 2-foot takeoff - Different approaches (shuffle, spin, angle) - Adjust stride length, speed, and arm swing Every jump should be fast, powerful, and intentional.
D
Stationary Jab
3 x 8
E
Stationary Jab to Accel
3 x 1 @ 5
Uncategorized
A
Weight Training Instructions
Session Order: Some days have 2 sessions - Do agility sessions before lift - Do cardio sessions after lift Main Lifts: Uses RIR (Reps in Reserve) to guide intensity. You’ll see an RIR target listed in the exercise description. RIR = reps you could have done before failure 3 RIR: 3 reps left 2 RIR: 2 reps left 1 RIR: 1 rep left 0 RIR: no reps left (max effort) Use RIR to adjust weight and effort based on how you feel that day. Accessory Lifts: Uses Linear Progression and will NOT have RIR listed. - Complete all sets and reps with good form = increase weight next time - Miss reps = keep the same weight and aim to improve next session Ex: If the exercise is 3×10, don’t add weight until you complete all 30 reps with solid form.
B1
Front Squat (Barbell OR Safety Bar)
3 x 5
B2
Seated Rocker to Box Jump
3 x 5
C1
Reverse Squat (Banded)
3 x 10
C2
ISOMETRIC Straight Knee Single Leg Calf Raise (Dumbbell OR Kettlebell)
3 x 0:30
D
Single Leg Swing w/ Knee Drive (Dumbbell OR Kettlebell)
3 x 10
Recovery
E
Optional Box Breathing Cooldown
Use this to calm your body after training and speed up recovery. Benefits: - Slows heart rate - Reduces stress - Helps your body relax and recover How to Do It (Box Breathing): 1. Inhale through your nose – 4 sec 2. Hold – 4 sec 3. Exhale through your mouth – 4 sec 4. Hold – 4 sec Repeat for 2–5 minutes. Keep breaths smooth and focus on relaxing.
Recovery
F
Recovery = Progress
Recovery helps your body repair, lowers injury risk, and restores energy. Better recovery = better results. Focus on: - Sleep: at least 6 hours (consistent bed & wake times) - Hydration: water + electrolytes - Nutrition: eat well most of the time (whole foods, high protein) - Relax: manage stress and enjoy life
Uncategorized
A
Weight Training Instructions
Session Order: Some days have 2 sessions - Do agility sessions before lift - Do cardio sessions after lift Main Lifts: Uses RIR (Reps in Reserve) to guide intensity. You’ll see an RIR target listed in the exercise description. RIR = reps you could have done before failure 3 RIR: 3 reps left 2 RIR: 2 reps left 1 RIR: 1 rep left 0 RIR: no reps left (max effort) Use RIR to adjust weight and effort based on how you feel that day. Accessory Lifts: Uses Linear Progression and will NOT have RIR listed. - Complete all sets and reps with good form = increase weight next time - Miss reps = keep the same weight and aim to improve next session Ex: If the exercise is 3×10, don’t add weight until you complete all 30 reps with solid form.
B1
Incline Bench Press (Barbell OR Mulitgrip Bar)
5, 5, 5, MAX
B2
Seated Rear Delt Fly (Dumbbell OR Plate)
4 x 10
C1
Chest Supported Row (Dumbbell Neutral Grip)
3 x 12
C2
Bottom Half Chest Fly (Dumbbell)
3 x 12
D1
Seated Incline Bench Curl (Dumbbell Underhand Grip)
2 x MAX
D2
Shoulder Swimmers Counter Breaststroke (Dumbbell OR Plate)
2 x MAX
Recovery
E
Lower Mobility #1
Complete 2 Sets of the Following: x8ea. Bench Supported Hamstring to Hip Flexor x8ea. Incline Bench External Pigeon to Hip Flexor x8ea. Incline Bench Internal Pigeon to Hip Flexor
Recovery
F
Optional Box Breathing Cooldown
Use this to calm your body after training and speed up recovery. Benefits: - Slows heart rate - Reduces stress - Helps your body relax and recover How to Do It (Box Breathing): 1. Inhale through your nose – 4 sec 2. Hold – 4 sec 3. Exhale through your mouth – 4 sec 4. Hold – 4 sec Repeat for 2–5 minutes. Keep breaths smooth and focus on relaxing.
Recovery
G
Recovery = Progress
Recovery helps your body repair, lowers injury risk, and restores energy. Better recovery = better results. Focus on: - Sleep: at least 6 hours (consistent bed & wake times) - Hydration: water + electrolytes - Nutrition: eat well most of the time (whole foods, high protein) - Relax: manage stress and enjoy life
Prep
A
Optional Foam Rolling
3-5mins or until uninterested. Light rolling to explore any tight or sore areas. Keep it easy, no aggressive pressure needed.
Prep
B
DYNAMIC WARMUP
a1. Forward Lunge w/ Trunk Rotation x10yd a2. Backward Lunge w/ Overhead Stretch x10yd a3. Alternating Side Lunge x10yd a4. Knee Pull w/ High Toe x10yd a5. Walking Quad Stretch w/ Overhead Reach x10yd a6. 2 Foot Forward Pogos x10yd a7. 2 Foot Backward Pogos x10yd a8. 2 Foot Rotational Pogos x10yd a9. Forward Skips x20yd a10. Backward Skips x20yd
C
Skips (For Height)
3 x 2 @ 20
Speed/Agility
D
Max Effort Sprints Instructions
Find a flat, open space (turf, track, court, or field). - Sprint at 100% effort - Focus on strong starts, full speed, and clean mechanics - Treat each sprint like a single rep, go all out, then fully recover Rest: - Rest until you feel ready, then wait an extra 30 sec - Typically 2–4 minutes between sets
E
Max Effort Sprints
3 x 1 @ 20
F
Jab to Box Jump
3 x 4
Uncategorized
A
Weight Training Instructions
Session Order: Some days have 2 sessions - Do agility sessions before lift - Do cardio sessions after lift Main Lifts: Uses RIR (Reps in Reserve) to guide intensity. You’ll see an RIR target listed in the exercise description. RIR = reps you could have done before failure 3 RIR: 3 reps left 2 RIR: 2 reps left 1 RIR: 1 rep left 0 RIR: no reps left (max effort) Use RIR to adjust weight and effort based on how you feel that day. Accessory Lifts: Uses Linear Progression and will NOT have RIR listed. - Complete all sets and reps with good form = increase weight next time - Miss reps = keep the same weight and aim to improve next session Ex: If the exercise is 3×10, don’t add weight until you complete all 30 reps with solid form.
B
Hang Clean OR High Pull (Barbell)
4 x 3
C1
ISOMETRIC Wall Sit w/ Foam Roller (Bodyweight/Weighted)
3 x 0:30
C2
Repeated Depth Drop to Box Jump (Bodyweight)
3 x 6
D1
Seated OR Prone Hamstring Curl (Machine)
2 x 12
D2
Standing Alternating Rainbow (Landmine)
2 x 8
Recovery
E
Optional Box Breathing Cooldown
Use this to calm your body after training and speed up recovery. Benefits: - Slows heart rate - Reduces stress - Helps your body relax and recover How to Do It (Box Breathing): 1. Inhale through your nose – 4 sec 2. Hold – 4 sec 3. Exhale through your mouth – 4 sec 4. Hold – 4 sec Repeat for 2–5 minutes. Keep breaths smooth and focus on relaxing.
Recovery
F
Recovery = Progress
Recovery helps your body repair, lowers injury risk, and restores energy. Better recovery = better results. Focus on: - Sleep: at least 6 hours (consistent bed & wake times) - Hydration: water + electrolytes - Nutrition: eat well most of the time (whole foods, high protein) - Relax: manage stress and enjoy life
Uncategorized
A
Weight Training Instructions
Session Order: Some days have 2 sessions - Do agility sessions before lift - Do cardio sessions after lift Main Lifts: Uses RIR (Reps in Reserve) to guide intensity. You’ll see an RIR target listed in the exercise description. RIR = reps you could have done before failure 3 RIR: 3 reps left 2 RIR: 2 reps left 1 RIR: 1 rep left 0 RIR: no reps left (max effort) Use RIR to adjust weight and effort based on how you feel that day. Accessory Lifts: Uses Linear Progression and will NOT have RIR listed. - Complete all sets and reps with good form = increase weight next time - Miss reps = keep the same weight and aim to improve next session Ex: If the exercise is 3×10, don’t add weight until you complete all 30 reps with solid form.
B1
Pull Up OR Inverted Pull Up (Assisted/Bodyweight/Weighted)
8, 8, 8, MAX
B2
Standing Rotator Shrugs (Kettlebell OR Dumbbell)
4 x 8
C1
Ratelle Deadstop Row (Dumbbell)
3 x 6
C2
Bench Press (Dumbbell)
3 x 12
D1
Standing Overhead Tricep Extension (Cable)
2 x MAX
D2
Standing Single Arm Lateral Raise (Cable)
2 x MAX
Recovery
E
Lower Mobility #1
Complete 2 Sets of the Following: x8ea. Bench Supported Hamstring to Hip Flexor x8ea. Incline Bench External Pigeon to Hip Flexor x8ea. Incline Bench Internal Pigeon to Hip Flexor
Recovery
F
Optional Box Breathing Cooldown
Use this to calm your body after training and speed up recovery. Benefits: - Slows heart rate - Reduces stress - Helps your body relax and recover How to Do It (Box Breathing): 1. Inhale through your nose – 4 sec 2. Hold – 4 sec 3. Exhale through your mouth – 4 sec 4. Hold – 4 sec Repeat for 2–5 minutes. Keep breaths smooth and focus on relaxing.
Recovery
G
Recovery = Progress
Recovery helps your body repair, lowers injury risk, and restores energy. Better recovery = better results. Focus on: - Sleep: at least 6 hours (consistent bed & wake times) - Hydration: water + electrolytes - Nutrition: eat well most of the time (whole foods, high protein) - Relax: manage stress and enjoy life
Prep
A
Optional Foam Rolling
3-5mins or until uninterested. Light rolling to explore any tight or sore areas. Keep it easy, no aggressive pressure needed.
Prep
B
DYNAMIC WARMUP
a1. Forward Lunge w/ Trunk Rotation x10yd a2. Backward Lunge w/ Overhead Stretch x10yd a3. Alternating Side Lunge x10yd a4. Knee Pull w/ High Toe x10yd a5. Walking Quad Stretch w/ Overhead Reach x10yd a6. 2 Foot Forward Pogos x10yd a7. 2 Foot Backward Pogos x10yd a8. 2 Foot Rotational Pogos x10yd a9. Forward Skips x20yd a10. Backward Skips x20yd
Speed/Agility
C
Bilateral Pogo Series
Complete each of the following pogo variations for 15 yards: - Forward Pogos - Backward Pogos - Lateral Pogos (Moving Right) - Lateral Pogos (Moving Left) - Rotational Pogos - Freestyle Pogos (no repeating the same jump twice in a row) Aim for 20–25 quick, reactive hops per variation. Focus on: - Minimal ground contact time - Stiff, springy ankles - Staying tall, bouncy, and rhythmic During Freestyle Pogos, mix it up—jump with intention, change directions, vary foot placement, and don’t repeat the same movement back-to-back. This is about creativity and control under rhythm.
Speed/Agility
D
Max Effort Lateral Shuffles Instructions
Set a distance in a flat, open space. - Perform lateral shuffles at 100% effort - Prioritize speed over perfect form - Do whatever helps you move faster as long as you keep shuffling - Each rep should feel like a full sprint, just sideways Rest: - Rest until you feel ready, then wait an extra 30 sec - Typically 2–4 minutes between reps
E
Max Effort Lateral Shuffles
2 x 2 @ 10
F
Med Ball Jab to Pitch
3 x 5
Uncategorized
A
Weight Training Instructions
Session Order: Some days have 2 sessions - Do agility sessions before lift - Do cardio sessions after lift Main Lifts: Uses RIR (Reps in Reserve) to guide intensity. You’ll see an RIR target listed in the exercise description. RIR = reps you could have done before failure 3 RIR: 3 reps left 2 RIR: 2 reps left 1 RIR: 1 rep left 0 RIR: no reps left (max effort) Use RIR to adjust weight and effort based on how you feel that day. Accessory Lifts: Uses Linear Progression and will NOT have RIR listed. - Complete all sets and reps with good form = increase weight next time - Miss reps = keep the same weight and aim to improve next session Ex: If the exercise is 3×10, don’t add weight until you complete all 30 reps with solid form.
B1
Contra- Lateral Lunge (Dumbbell OR Kettlebell)
3 x 8
B2
Incline Bench Internal Pigeon to Hip Flexor (Mobility)
3 x 4
C1
Bench Supported Side Bends (Bodyweight/Weighted)
3 x 8
C2
Eagles (Mobility)
3 x 8
D
Seated Calf Raise (Machine OR Dumbbell)
3 x 12
Recovery
E
Optional Box Breathing Cooldown
Use this to calm your body after training and speed up recovery. Benefits: - Slows heart rate - Reduces stress - Helps your body relax and recover How to Do It (Box Breathing): 1. Inhale through your nose – 4 sec 2. Hold – 4 sec 3. Exhale through your mouth – 4 sec 4. Hold – 4 sec Repeat for 2–5 minutes. Keep breaths smooth and focus on relaxing.
Recovery
F
Recovery = Progress
Recovery helps your body repair, lowers injury risk, and restores energy. Better recovery = better results. Focus on: - Sleep: at least 6 hours (consistent bed & wake times) - Hydration: water + electrolytes - Nutrition: eat well most of the time (whole foods, high protein) - Relax: manage stress and enjoy life
Recovery
A
Active Recovery or Rest Day
Take the day off or log any activity you did in the comments (walk, jog, stretching, playing with kids or dog, or daily movement). - Estimate how long you were active - This helps track your weekly movement Why this matters: - Boosts circulation and calorie burn without added stress - Helps muscles recover and feel less stiff - Supports mental reset
Recovery
B
Optional Box Breathing Cooldown
Use this to calm your body after training and speed up recovery. Benefits: - Slows heart rate - Reduces stress - Helps your body relax and recover How to Do It (Box Breathing): 1. Inhale through your nose – 4 sec 2. Hold – 4 sec 3. Exhale through your mouth – 4 sec 4. Hold – 4 sec Repeat for 2–5 minutes. Keep breaths smooth and focus on relaxing.
TIPS
C
Recovery = Progress
Recovery helps your body repair, lowers injury risk, and restores energy. Better recovery = better results. Focus on: - Sleep: at least 6 hours (consistent bed & wake times) - Hydration: water + electrolytes - Nutrition: eat well most of the time (whole foods, high protein) - Relax: manage stress and enjoy life
Brady Senn
Performance coach & licensed performance therapist from Bowman, ND. Background as a collegiate linebacker and multi-sport athlete. Focused on building athletes with intent and high standards.
Join the other high level athletes and raise your athletic ceiling, you won’t regret it.
Get V3
Luis Maposse
Collegiate Guard / Semi Pro League
Verified Athlete"I can’t recommend Brady enough. After falling off track, I needed someone who truly understood athletic performance and how to rebuild strength the right way. His programs are specific, purposeful, and you see progression week after week. If you want real results, he’s your guy."
Arthur Vienna
1x Brazilian National Champion
Verified Athlete"I’m really enjoying the program Brady developed. It’s easy to follow and perfect for anyone looking to improve their habits. I feel stronger, more explosive, and happy with my results."
Jacob Svihovec
Former Collegiate Triple Jumper
Verified Athlete"I’ve enjoyed working with Brady and his program. He’s passionate about helping others improve and always keeps me accountable with the TrainHeroic App. I highly recommend him to anyone looking for effective training and real results."