Top Tier Foundational Strength
Top Tier Training USA
Strength & Conditioning, Plyometrics, Powerlifting, Multi-sport, Speed, General Fitness, Endurance, Track & Field**FOUNDATIONAL STRENGTH: Built for athletes. Proven by results. Developed using the same training principles trusted by elite military units, collegiate programs, and top high school athletes. FOUNDATIONAL STRENGTH delivers a complete performance system designed to transform your strength, speed, and athleticism.
This 12-week program includes: 3 training days per week, with an optional 4th day for added flexibility and volume 2 lifting-focused sessions targeting total body strength, mobility, and resilience 1 dedicated speed session built to increase acceleration, max velocity, and explosiveness.
What to expect: Sprints to boost speed and acceleration mechanics Plyometrics to develop explosive power Main compound lifts to drive raw strength gains Targeted accessory work to build lean muscle and improve joint stability Isometrics to reinforce structure, prevent injury, and fill performance gaps**
Whether you’re an athlete chasing your next level, or someone who wants to train like one. TRAIN TOP TIER. GET TOP TIER RESULTS.
Limit time sale claim your spot now by clicking below!
General Prep 2A
A
Purpose: Activate hips, hamstrings, and glutes. - Sled Push or Bike - 3 mins (rotate - w1 and 3 sled push, w2 and 4 bike) - Toe Touch to Squat to Overhead Reach - 2x5 - Lateral Lunges - 2x6/side
Mobility and Activation 2B
B
- Banded Monster Walks - 2x10 steps each direction - Single-Leg Glute Bridge - 2x5/leg - Spider-Man Lunge w/ Rotation - 2x4/side
Explosive Work 2C
C
- Bounding for Distance - 2x10m (3-5 bounds per leg) - Vertical Jump to Stick Landing - 2x3 - Mini Hurdle Hops or Pogos - 2x5/ leg
D
Trap Bar Deadlift
3 x 6
E
Leg Press
3 x 6
F1
Incline DB Bench Press
3 x 10
F2
Incline DB Row
3 x 10
G1
Cable Facepull
2 x 20
G2
DB Lateral Raise
2 x 20
A1
Air Squat
3 x 10
A2
Push-Up
3 x 10
A3
Reverse Lunges
3 x 10
A4
Inverted Row
3 x 10
B1
Trap Bar Deadlift
3 x 3 @ 65 %
B2
Box Jump
3 x 6
B3
400 m Sprint
Conditioning
A
General Warm-up 1A
Use this time for some general movement to warm up your body and increase blood flow. Jump rope Alternating bear to table worlds greatest stretch Spend 1-2 minutes on each exercise. 1 round for each exercise.
Conditioning
B
Activation 1B
YTW - 10 reps each deadbug - 5/each side Single leg bridge - 10/each side
Conditioning
C
Explosive - Jump - 1C
Broad jump - 3 x 3 rest 1:00 Tuck Jump - 3 x 2 rest 1:00 Med ball chest pass - 3 x 2 rest 1:00
D
Shoulder Press
5 x 6
E
Lat Pulldown
5 x 6
F1
Single Leg RDL
3 x 10
F2
Walking Lunges
3 x 10
G1
KB swings
3 x 10
G2
Hanging Knee Raise
3 x 10
A
Run
Ryaan Villagomez
With over ten years of experience working alongside elite military units, collegiate stars, and high school athletes, Ryaan expertly blends personal insights with his education. He collaborates with athletes to create programs that not only get you into the game but also deliver lifelong results. Get ready for Top Tier Results!
SFC Tyrone Askew
Army Drill Sergeant
Verified Athlete"The blend of sprints, lifting, and mobility was exactly what I needed. No fluff, just smart, athletic training. I'm leaner, faster, and my knees feel better than ever before."
