The Tune-Up

Ben Suek Training & Performance, LLC

General Fitness, Field Sports
Coach
Ben Suek

“The Tune-Up” aka Preseason Prep

This is a 2 day, 4 week program for the recreational team sport athlete focused on preparing commonly injured muscles & joints for upcoming season. You don’t need to be cripplingly sore after a game or constantly worried about blowing a hammy because you haven't moved in 8 months.

Focus on developing the resilience and tolerance of hamstrings, ankles, groin, low back, knees and shoulders using isometrics, progressive overload and plyometrics

$20
Get The Tune-Up
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Build with the Basics
Use basic strength training movements like squats, pushups, and rows to build strength, gain joint stability, and prepare for the demands of competition.
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Isometric Strength
This program utilizes isometrics (holding a specific position for a given amount of time) to gain strength in specific positions and build up tissue tolerance to large volumes of activity.
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Be strong... fast
Plyometric movements like jumps, hops, skips, throws, and landings are the bridge between weight-room movements and sport. Prepare your body to absorb and produce force rapidly with 4 weeks of plyometrics progressions.
Features
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Programming 2 days per week
This program fits into any schedule. With 2 x 45 minute sessions per week, this program is built to fit into practically any schedule.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Ever wonder if what you're doing fits your needs or if you're doing an exercise correctly? The answers are right in front of you, all through an app.
Equipment
Required
Dumbbells // Bands
Recommended
TRX Handles // Medballs // Cable System
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Sample Week
Week 1 of 4-week program
Monday
1) Warmup

A1

Supine Iron Cross

1 x 5

A2

Lateral Kneeling Plank + SLR

1 x 20

A3

Hamstring Walkout

1 x 5

A4

Reverse (Quad) Nordic

1 x 5

A5

T-Spine Reach

1 x 5

A6

SL RDL + Forward Lunge

1 x 5

A7

Pogo Hops

1 x 15

Monday
2) Strength & Joint Care

A1

Lateral Pogo Hops

3 x 20

A2

Prone Y's

3 x 10

A3

Crab Walk

3 x 6

B1

Isometric Lunge Hold

3 x 20

B2

DB Reverse Lunge + Step Up

3 x 4

B3

TRX Row

3 x 6

C1

Lateral + X-Under lunge

3 x 5

C2

Miniband Overhead Press

3 x 6

C3

SL FE Hamstring Bridge

3 x 6

C4

3-Way Adductor Squeeze

3 x 3 @ 5

Thursday
1) Warmup

A1

Supine Iron Cross

1 x 5

A2

Lateral Kneeling Plank + SLR

1 x 20

A3

Hamstring Walkout

1 x 5

A4

Reverse (Quad) Nordic

1 x 5

A5

T-Spine Reach

1 x 5

A6

SL RDL + Forward Lunge

1 x 5

A7

Pogo Hops

1 x 15

Thursday
2) Strength & Power

A1

1 Leg Balance + Hip Abduction

3 x 30

A2

Band "No Money"

2 x 8

A3

Depth Drop

2 x 3

B1

Rest

3 x 1:00

B2

Max Effort Vertical Jump

4 x 3

B3

Goblet Squat

4 x 5

C1

Medball "Fake" Scoop Toos

3 x 4

C2

SA Cable Pulldown

3 x 6

C3

Slide Hamstring Curl

3 x 5

C4

Push-Up

3 x 4

D

Wall-Sit

1 x 2:00

Coach
More from Ben Suek Training & Performance, LLC
coach-avatar Ben Suek

Coach Ben Suek has ½ a decade programming for and training youth and professional athletes, casual fitness enthusiasts, and weekend warriors. Along with his coaching experience, he also holds USAW L-1 and CSCS certifications.

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Stay Ready, Don't Get Ready!

You don't have to hang up the cleats just yet! Be confident in your body's abilities no matter the circumstance, whether its a buzzer beating shot, a game winning hit, or a weekend round at the links. "Tune-up" your body now so you don't miss a step!

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