UNRETIRED
LND Performance
UNRETIRED – 12 Weeks for Former & Offseason Athletes
Built for former and offseason athletes who still want to perform at a high level, UNRETIRED is a complete 12-week program to get you faster, stronger, and more explosive.
You’ll train like an athlete again with a proven mix of:
Speed & agility work to sharpen your quickness
Strength training to build and maintain power
Plyometrics to boost explosiveness
The program includes clear performance tests at key points so you can track your progress and see real, measurable results.
Whether you’re between seasons or years removed from competition, UNRETIRED will have you moving, feeling, and performing like an athlete again.
A
Pogo Jumps (Extensive)
2 x 10
B
Lateral Line Jumps
2 x 20
C
SL Line Jumps
2 x 10
D
SL Broad Jump
2 x 2
E
SL Lateral Broad Jump
2 x 2
F
Skater Jumps
2 x 4
G
Pro Shuttle (5-10-5)
2 x 1
H
Hill Sprints
4 x 1 @ 20
A
Box Jump
3 x 1
B
Back Squat
5 x 5
C
Overcoming ISO Back Squat
2 x 1 @ 0:05
D
Seated Hamstring Curl
3 x 10
E1
Cossack Squat
3 x 16
E2
Single Leg Glute Bridge
3 x 20
F
Plank
3 x 0:30
A
MB Broad Toss
3 x 1
B
Bench Press
5 x 5
C
Overcoming ISO Benchpress
2 x 1 @ 0:05
D
Barbell Overhead Press
3 x 5
E1
Barbell Row
3 x 8
E2
Seated Overhead DB Extension
3 x 10
F
Farmers carry
3 x 30
A
Zig Zag Pogos
2 x 10
B
Straight Leg Shuffle
2 x 10
C
Straight Leg Bounds
2 x 20
D
Hurdle Hops
3 x 5
E
Tempo Run
2 x 50
F
Build Up Run
2 x 40
A
TrapBar Jump
2 x 3
B
Trap Bar Deadlift
5 x 5
C
ISO BB Split Squat
2 x 2 @ 0:10
D
Seated Calf Raise Machine
3 x 12
E1
DB Reverse Lunge
3 x 16
E2
Band Walks
3 x 1 @ 20
F
Russian Twist
3 x 40
A
Band Explosive Pushups
3 x 3
B
Overhead Press
5 x 5
C
Incline Bench Press
3 x 5
D1
Weighted Chin Ups
3 x 8
D2
DB Lateral Raise
3 x 12
E1
Dip
3 x MAX
E2
Alternating DB Hammer Curl
3 x 24
F
DB Overhead Carry
3 x 30
Zach Williams
Your head coach and founder of LND Performance based out of Nashville, TN. Zach has trained others in commercial gyms, parks, rec centers, parking lots, storage units, and virtually. Zach with all sorts of athletes such as- football, basketball, baseball, softball, golf, tennis, soccer, volleyball, track, etc. He currently trains out of his 20x10 storage unit gym - "The Unit"
