Black Label : Athletic Primer

Stevens Training & Performance

Football , Baseball , Volleyball, Strength & Conditioning, Multi-sport, Softball, Hockey

Coach

Andrew Stevens

Athletic Primer is a 4-week training system built for serious athletes who want to train with purpose—not guesswork.

This program is specifically designed for:

High school and college athletes entering an offseason

Athletes coming back from a break, injury, or underperforming season

Youth athletes who are ready to develop real movement skills

Competitors preparing for higher-level strength, speed, or sport work

Instead of throwing athletes into high-intensity cycles without direction, the Athletic Primer focuses on movement quality, sprint mechanics, positional strength, and recovery—all rooted in OTA and elite biomechanics principles.

Built by Coach Andrew—former D-I athlete and strength coach to 50+ pros and 30+ draft picks—this is the system real athletes use to start their seasons strong, stay healthy, and perform with intent.

Train smart. Move clean. Build your foundation before you chase performance.

$27

Get Black Label : Athletic Primer

🟢 Build Strength in Key Positions

Master the positions that matter: hip projection, shin angle, and force application with sprint-specific drills.

🟢 Reduce Injury Risk With Smarter Prep

Restore proper loading patterns and correct faulty movement habits—before stress builds into injury.

🟢 Set a True Foundation for Peaking

This isn’t the peak — it’s the primer. You’ll be fully prepared to enter more aggressive strength, sprint, or sport-specific work.

🟢 Train With Precision, Not Guesswork

Every movement is hand-picked for field or sport transfer.

🟢 Fix Sprint Form & First-Step Speed

Drill acceleration posture and force application with purpose.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and mobility training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Kettlebells // Barbells // Resistance Bands

Recommended

Power Rack // Turf / Open Space // Medicine Ball // Mobility Tools (ie: Foam Rollers)

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Overcoming Iso Deadlift Split Lunge

2 x 8

Low Handle Trap Bar Deadlift

3 x 4 @ MAX %

Banded KB Swing

3 x 12

Glute Bridge With Leg Whip

3 x 16

Pull-Up

1 x 25

Rotational Ball Slam

3 x 12 @ 6 lb

Copenhagen Plank

6 x 20

DB Overhead Tricep Extension

3 x 12 @ MAX lb

Cable Curl

3 x 12 @ MAX lb

Dead Bug

3 x 20

Monday

Week 1 Day 2

Prep

Dynamic Warm Up

1. High Knee Tuck | High Knee Run - 10 yards each 2. Hurdler Stretch | Butt Kick Run - 10 yards each 3. Figure 4 | Straight Leg March - 10 yards each 4. Lunge | Reverse Lunge - 10 yards each 5. Lateral Lunge | Waiter’s Bows - 10 yards each 6. Bodyweight Squats - 10 7. Single Leg Toe Touch - 5 each side Movement Prep 9. Low Lateral Shuffle - 10 yards each 10. Carioca Shuffle - 10 yards each Lower Limb Prep 11. Heel to Toe Walk (no momentum/using momentum - 10 yards each 12. Heel Walk | Toe Walk - 10 yards each

Circuit

Wall ankle dorsiflexion holds: 2 x 10s per side Wall switches (quick alternating foot taps): 2 x 10s A-Skips: 2 x 20 Yards B-Skips: 2 x 20 Yards High knees: 2 x 20 Yards Low-level pogo hops: 3 x 15 yards (easy, controlled) Double-leg ankle hops: 3 x 20 yards (light and rhythmic) Power Skips : 2 x 20 Yards (focus on smooth rhythm, not max effort) 1 set distance + 1 set height

Circuit

Main Work (Mechanical + Specific Drills) Kneeling sprint starts (isometric hold 2-3s then explode): 3-5 x 10-15m Yards (2-3 min rest) Flying sprints (gradual build-up over 10-15 yards, max sprint 20 yards): 3 x 20 Yards (3-4 min rest)

Circuit

Intensive Plyometrics (Max Effort Phase) Depth/drop jumps from a low box (focus on soft, quick landings): 3 x 6 Single-leg bounds (explosive, controlled landing): 3 x 6 per leg Quick reactive hops on both feet (fast ground contact): 3 x 15

Circuit

1. Supine 90/90 Breathing w/ Reach (2–3 minutes) Reset ribcage and restore diaphragmatic breathing after high neural load. Focus: slow inhale through nose (4 sec), full exhale through mouth (8 sec). 2. Half-Kneeling Hip Flexor Stretch + Reach (30 sec/side) Add side bend toward front leg to open up lateral chain. Addresses hip extension restrictions from sprinting. 3. World’s Greatest Stretch w/ Rotation (2 reps/side, slow tempo) Targets adductors, hip flexors, and thoracic spine. 4. Toe Touch to Squat w/ Overhead Reach (8 reps, slow controlled) Reset hamstrings and reinforce full-body mobility under control. 5. Standing Calf Stretch on Wall or Plate (30 sec/side) Especially useful if sled sprints or high-velocity drills were included.

Tuesday

Week 1 Day 3

Overcoming Iso Bench

2 x 8

DB Bench Press

3 x 4 @ MAX %

Landmine Split Jerk

3 x 10

DB Scaption

3 x 12 @ 5 lb

KB single leg RDL

3 x 16

DB Reverse Lunge

3 x 16 @ MAX lb

Long Lever SL Hamstring Bridge

6 x 20

Cable Lateral Raise

3 x 15 @ MAX lb

TRX Side Plank

6 x 30

Wednesday

Week 1 Day 4

Prep

Dynamic Warm Up

Circuit

Warm-Up & Extensive Plyometrics (Priming Phase) Power shuffle (lateral shuffle with drive): 2 x 15 Yards Crossover power shuffle: 2 x 15 Yards Shuffle quick step: 2 x 15 Yards Power carioca (crossover running with power focus): 2 x 15 Yards Lateral ankle hops (low intensity): 3 x 15 Submaximal lateral bounds: 2 x 15 Yards (controlled, easy pace)

Circuit

Isometric hold + explosive cut (hold lateral split stance 3-5s, explode into sprint or cut): 4 reps each side (90-120s rest) Lateral short shuttle (5-10-5 yards): 3 reps (2-3 min rest) Backpedal to sprint (5-10 yards backpedal into 10-15 yards sprint): 3 reps (2-3 min rest) Pro agility shuttle (5-10-5): 3 reps (3-4 min rest)

Circuit

Intensive Plyometrics (Max Effort Phase) Lateral hurdle hops (max effort, quick ground contact): 3 x 8ea Drop jumps (focus on rapid eccentric control and rebound): 3 x 6

Circuit

1. Crocodile Breathing in Prone (2–3 minutes) Promotes parasympathetic activation. Focus on rib expansion into the floor. 2. 90/90 Hip Internal/External Rotations (10 reps/side) Actively restores hip IR/ER range after lateral loading. 3. Lateral Lunge Hold w/ Reach (30 sec/side) Opens up adductors and lateral chain, tight from shuffling/carioca work. 4. Knee Hug to Reverse Lunge (6 reps/side) Dynamic mobility pattern to restore hip function and balance. 5. Wall Pec Stretch (30 sec/side) Often overlooked, but upper body deceleration (e.g., from pro agility drill) can tighten anterior chain.

Thursday

Week 1 Day 5

Overcoming Iso Squat

2 x 8

Belt Squat

3 x 4 @ MAX lb

DB Squat Jumps

3 x 5 @ 10 %

Curtsy Lunge

3 x 20

Gorilla Row

3 x 16 @ MAX lb

Lateral Plyo Pushup

3 x 12

Prone Machine Hamstring Curl

3 x 10 @ MAX lb

DB Floor Press

3 x 15 @ MAX lb

Plate Hammer Curl

3 x 15 @ MAX lb

Sorensen Hold

3 x 30

Coach

More from Stevens Training & Performance

Andrew Stevens

Coach Andrew is a former D-I football player at the University of Missouri and has trained 50+ pro athletes, 30+ draft picks, and hundreds of high school and college athletes. His system blends OTA principles, biomechanics, and proven progressions to help athletes build intent, movement quality, and real game-day performance.

Your Foundation Starts Now

This is more than a program — it’s the foundation for the elite. Whether you're stepping onto the field, court, or track, Black Label: Athletic Primer ensures you’re prepared to perform at the highest level. Join the standard. Train with intent. Build the

Get Black Label : Athletic Primer

FAQs

Who is this program for?

Athletes aged 13+ who want to improve speed, strength, power, and athleticism. Perfect for off-season, pre-season, or anyone needing a structured performance base.

How many days per week is the program?

5 sessions per week — each designed for maximum transfer to sport while managing recovery.

What makes this different from other programs?

Black Label isn’t just a name — it’s a standard. Every rep, set, and progression is built from years of coaching athletes from high school to D1. No fluff. No filler. Just elite preparation.

Is there coaching support?

TrainHeroic gives you the structure and tracking — if you want coaching upgrades or feedback, reach out after purchase to explore options.

Do I need a gym?

You’ll need access to basic equipment like dumbbells, barbells, squat rack, bands, medballs, and space to sprint. This is a high-performance program — train like it.

The Proof

Abby Carr

Division 1 Softball Pitcher

Verified Athlete

"Stevens Training & Performance does a fantastic job! His attention to detail, sport specific training, and strength training is dead on. He will help you meet your goals and get to the next level!"

Gavin Dauby

D1 Offensive Lineman

Verified Athlete

"Andrew has been phenomenal with our middle school athlete. His attention to sport specific training, and his knowledge of conditioning and performance, has made a visible difference in our athlete’s performance! We’re very grateful for him!"

Greisy Horberg

Hyrox Athlete

Verified Athlete

"I was looking to get back into working out. After three years of being inconsistent, I knew I needed some help. I was recommended to go see Andrew. I am so GLAD I did. He has been amazing. He is very responsive, and easy-going, and creates workouts to fit you individually."