Athlete 12 Week Strength Program
Adapt Strength and Conditioning
Hockey, Baseball , Volleyball, Soccer, Lacrosse, Softball, GymnasticsOur 12 week strength program is designed for high school and collegiate athletes looking to increase their strength, power and overall athleticism.
This 12 week program is very similar to what you would see in our training facility.
There are 3 phases broken into 4 week intervals where progressions are made and intensity/volume changes to keep your body guessing.
Our goal is to provide you with a quality strength program to help you with your sport performance while increasing strength, power and injury reduction.
This program can be done from your gym, basement or garage gym.
A1
Chin-Up
A2
Bench Press
10, 8, 6, 4
A3
Single Leg Hurdle Hop Stick
4 x 2
A4
Bodysaw
4 x 10
B1
1-Arm DB Row
4 x 10
B2
DB Bench Press
4 x 10
B3
Band Stir the Pot
4 x 10
B4
Stability Ball Rollout
4 x 10
C1
Standing Band Chest Press
3 x 45
C2
Standing Band Row
3 x 45
A1
Back Squat
4 x 10
A2
DB RDL
4 x 10
A3
Hurdle Hops
4 x 1
A4
Suitcase Carry
4 x 30
B1
Farmer Rear Foot Elevated Split Squat
3 x 10
B2
Barbell Hip Thrust
3 x 10
B3
Medicine Ball Slam
3 x 10
B4
Calf Raise
3 x 10
C1
Slider Curls
3 x 10
C2
Slider Reverse Lunge
3 x 10
Circuit
A
30 Minutes KB Swing x10 KB Goblet Squat x10 KB SLDL x10 Band Row x10 Band Pull Apart x10 Pushup x10
A1
Pull-Up
A2
Bench Press
4 x 5
A3
Slider Mountain Climbers
4 x 20
A4
Dead Bug
3 x 10
B1
DB Row
4 x 10
B2
DB Bench Press
4 x 10
B3
Anti-Rotation Press
4 x 10
B4
Stability Ball Stir The Pot
4 x 10
C
DB Pullover
3 x 30
D
Cable Chest Fly
3 x 30
A1
Trap Bar Deadlift
4 x 5
A2
Vertical Jump
B1
Barbell RDL
4 x 10
B2
Farmer Split Squat
4 x 8
B3
Stability Ball Knee Tucks
4 x 10
B4
Side Plank Row
4 x 12
C1
Single Leg Skater Squat
3 x 8
C2
Stability Ball Leg Curl
3 x 10
A1
DB Shoulder Press
3 x 10
A2
DB Reverse Fly
3 x 10
A3
Band Pull Apart
3 x 15
B1
DB Upright Row
3 x 10
B2
DB Lateral Raise
3 x 10
C1
DB Curl
3 x 10
C2
DB Overhead Tricep Extension
3 x 10
D1
TRX Bicep Curl
3 x 15
D2
Banded Tricep Pushdown
3 x 15
Jerry Vangilder
Coach Jerry's experience includes interning with USA Hockey’s National Team Development Program (NTDP) and was also a Volunteer Assistant Strength and Conditioning Coach with the Flint Firebirds of the Ontario Hockey League. Afterwards, Jerry moved on to work in the Metro Detroit area where he oversaw training for local high school teams, an elite AAA Hockey organization and adult fitness.
Take the guess work out and save the hassle of trying to figure out what to do for a workout to improve your game. Use our proven and professionally designed program geared to helping you increase your strength, power and overall athleticism.
Get Athlete 12 Week Strength Program
Savannah V.
Adrian College
Verified Athlete""Training with Jerry helped me reach my goals, I always wanted to play college hockey and I did achieve that goal with the help of Jerry as my trainer. I would recommend Jerry to anyone, he always has a great attitude and pushes each player to their full potential.""
Blade Jenkins
New York Islanders
Verified Athlete"I've been training with Jerry for 4 or 5 years now and the training is second to none! He cares about you and your goals and pushes you to be better everyday. Since training with Jerry I've increased my strength, speed, power and mass to be prepared for the physical demands of the game."
Avery Hayes
Hamilton Bulldogs - NHL Prospect
Verified Athlete"I've been training with Jerry for 5 years now. Since training with Jerry I've noticed an increase in strength and power on the ice as results from our off-season training program. I highly recommend training with Jerry for any athlete looking to get stronger and faster!"
Joey H.
Victory Honda
Verified Athlete""I started training with Jerry over 4 years ago. He started off training my team and I saw how much I was improving on the ice and I knew that Jerry was the coach I wanted to train within the off-season.""
