Elite Athlete
Stringer Elite Performance
Football , Soccer, Strength & Conditioning, Field Sports, Olympic Lifting, Weightlifting, Plyometrics, SpeedThe program consists of four training days per week, four strength days and two "field days". Elite Athlete is powered by the TrainHeroic app to help streamline progress tracking and communication with me.
Included in the program:
Speed sessions: Focusing on speed, agility, and explosiveness.
Strength training: Emphasizing squats, bench, box squat, trap bar dead lift, chin-ups, & hang/power clean.
Accessory movements: Complements the main exercises and address weaknesses.
Isometric exercises: Improve resilience, tissue quality, and reduce injury risk.
Elite Athlete is a 12-week program for increasing muscle and strength, lowering body fat, improving speed and explosiveness. With an app tracking. For both athletes and non-athletes too!
Prep
A
Lower Body Warm Up
Ground Based: 90/90 Switches w/ Forward Lean - 5 each side Groin Openers - 10 each side Dynamic: 10 yards each Quad Stretch w/ Reach Scoops Hamstring Kicks Activation: 20 yards each High Knee Carioca Pogos (F&B) Skip for Height Skip for Distance Mini Band Series: 10 steps each -Lateral Steps -Forward Walk -Backward Walk Hip Flexor - 10 reps each
A-Series
B
Do each exercise for 10 yards down and back A-Walk A-March A-Skips
C
Acceleration Bound
2 x 20
D
Hill Sprint
6 x 20
E
Power Clean
3 x 5
F1
Front Squats
3 x 8
F2
Box Jumps
3 x 5
G1
Barbell RDL
3 x 8
G2
DB Step Ups
3 x 12
H1
DB Seated Calf Raise
3 x 12
H2
Bear Hold
2 x 15
Prep
A
Warm Up - Upper Body
Ground Based: Cat Cow - 5 Quadruped T-Spine Rotation - 5 each side Dynamic: Quad Pulls - 10yds Scoops - 10yds Side Lunge to Middle Reach - stationary Activation: Y, T, W - 5 Plank to Toe Touches - 10 total High Knee Carioca - 20yds Lateral Pogos - 10yds
Speed/Agility
B
Agility Day 1
2 sets 180 Vector Jumps x4 each side Resisted Shuffles x4 each side Riochet Drill x2 each side (shuffle down and back 5 yards, sprint 10 yards & decel)
C1
Barbell Bench Press
3 x 8
C2
Medicine Ball Slam
3 x 5
D1
Barbell Row
3 x 8
D2
DB Incline Press
3 x 12
E1
Lat Pulldown
3 x 12
E2
KB Farmer Carry
3 x 10
Prep
A
Lower Body Warm Up
Ground Based: 90/90 Switches w/ Forward Lean - 5 each side Groin Openers - 10 each side Dynamic: 10 yards each Quad Stretch w/ Reach Scoops Hamstring Kicks Activation: 20 yards each High Knee Carioca Pogos (F&B) Skip for Height Skip for Distance Mini Band Series: 10 steps each -Lateral Steps -Forward Walk -Backward Walk Hip Flexor - 10 reps each
Dribble Series
B
Perform each exercise down and back for 20 yards Ankle Dribble Calf Dribble Knee Dribble
C
Max Effort Sprints
6 x 25
D
Hang Clean
3 x 5
E1
Trap Bar Deadlift
3 x 8
E2
Depth Box Drop
3 x 4
F1
Seated Leg Curl
3 x 8
F2
Landmine Lateral Lunge
3 x 12
G1
Barbell Hip Thrust
3 x 12
G2
Dead Bug
2 x 20
Prep
A
Warm Up - Upper Body
Ground Based: Cat Cow - 5 Quadruped T-Spine Rotation - 5 each side Dynamic: Quad Pulls - 10yds Scoops - 10yds Side Lunge to Middle Reach - stationary Activation: Y, T, W - 5 Plank to Toe Touches - 10 total High Knee Carioca - 20yds Lateral Pogos - 10yds
Speed/Agility
B
Agility Day 2
45/90 Vector Jumps 2x4 each side Cut & Decel 1x4 each side - 45 & 90
C1
Overhead Press
3 x 8
C2
Med Ball Rotation Slam
3 x 10
D1
Chin-Up
3 x 8
D2
Band Plyo Push Ups
3 x 5
E1
Back Extension
3 x 12
E2
Copenhagen Plank
3 x 15
Hassan Stringer
Hassan is a performance & speed coach, working with field athletes of all ages. Over the course of his career, Hassan has earned an extensive array of certifications (NSCA CPT, NASM, & Precision Nutrition, amoung others).