Intensive Intermediate Athletic Development
Max Athletics & Performance
Strength & Conditioning, Speed, PlyometricsThis program is for athletes seeking an intensive preparatory training phase encompassing full athletic development: Acceleration, change of direction, jumping, throwing, heavy weights, mobility, and conditioning.
The program aims to build a well-rounded athlete.
Leaving this program, you'll have the tools to take on whatever you face!
Ideal for off-season, or athletes needing something to push them to the next level!
A
Tempo Explanation
For Completion
Prep
B
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
C1
Hip 90/90 to 90/90
2 x 10
C2
Thoracic spine windmills
2 x 10
C3
CARs - Shoulder - Prone
2 x 10
C4
Monster Walk
2 x 20
D1
Hurdle Hops - Low
2 x 60
D2
Ankle Hops - Flips - Extensive
2 x 30
E1
Wall Drive
10, 6, 4
E2
Sprint - 1/2 Kneeling Start
3 x 4 @ 5
F1
Split Squat - Rear Foot Elevated - DB
3 x 10
F2
Press - Flat - McGIll - DB - One-Arm
3 x 10
F3
Wood Chop - Half Kneeling - Low-to-High
3 x 15
G1
Lateral Lunge - In Place - Goblet
3 x 12
G2
Z-Press - DB
3 x 12
G3
Waiter's Walk - Bottom-up - KB + March
3 x 20
H1
Spring Ankle - Position 1 - Foot Flat with heel Floating
2 x 1:00
H2
External Rotation - Seated - Arm-in-Front - DB - One-Arm
2 x 1:30
H3
Reverse Hyper - Kilo
2 x 50
A
Tempo Explanation
For Completion
Prep
B
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
C1
Hip 90/90 to 90/90
2 x 10
C2
Thoracic spine windmills
2 x 10
C3
CARs - Shoulder - Prone
2 x 10
C4
Monster Walk
2 x 20
D1
Single Leg Broad Jump & Land
3 x 5
D2
Lateral Jump Stick and Hold
3 x 5
E1
Deadlift - Romanian - DB - Single Leg
3 x 10
E2
Chin-Up - Medium Grip - Neutral - Eccentric
6, 6, MAX
E3
Row - 3-Point - DB - One-Arm
3 x 10
F1
Nordic Curl - GHD
3 x 10
F2
Bent Over Rear Delt Fly
3 x 12
F3
DB Farmer's Walk
3 x 20
G1
KB Hip Lift
2 x 15
G2
4-Way Neck - Unloaded - Bench
2 x 30
G3
GHD Sit-Up - Hold
2 x 2:00
Prep
A
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
B1
Hurdle Walks
4 x 10
B2
Over Under Hurdles
4 x 10
B3
Thoracic spine windmills
4 x 10
B4
Deep Squat + Thoracic Rotation
4 x 10
Recovery/Aerobic Compensation
C
Metabolic - Bike - Zone 2
Spin Bike or Airdyne Zone 2 - HR b/w 120-140 BPM Every 6 seconds, 12-14 beats are counted Check every 2-3 mins Relaxed pace Continuous 30 mins
A
Tempo Explanation
For Completion
Prep
B
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
C1
Hip 90/90 to 90/90
2 x 10
C2
Thoracic spine windmills
2 x 10
C3
CARs - Shoulder - Prone
2 x 10
C4
Monster Walk
2 x 20
D1
Single Leg Hops
2 x 10
D2
Lateral Hops
2 x 30
E1
Wall Drive
10, 6, 4
E2
Scissor Run
3 x 2 @ 15
E3
Sprint - Stomach Start
3 x 2 @ 10
F1
Zombie Front Squat
3 x 10
F2
Press - 45° Incline - DB
3 x 10
F3
Copenhagen Side Plank - Bench
3 x 20
G1
Single Leg Squat - Box
3 x 12
G2
Press - Floor - DB - Feet up
3 x 12
G3
Body Saw
3 x 15
H1
Spring Ankle - Position 3 - Plantar Flexed
2 x 1:00
H2
CARs - Shoulder - Prone
2 x 15
H3
Back Extension - Incline
2 x 20
A
Tempo Explanation
For Completion
Prep
B
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
C1
Hip 90/90 to 90/90
2 x 10
C2
Thoracic spine windmills
2 x 10
C3
CARs - Shoulder - Prone
2 x 10
C4
Monster Walk
2 x 20
D1
Counter Movement Medball Shotput
3 x 3
D2
Medball Slam - Split Stance
3 x 5
D3
5-5 COD
2 x 4
D4
5-10 COD
2 x 4
E1
Hip Thrust - Single Leg
3 x 10
E2
Row - Half Kneeling - Horizontal- Single Arm
3 x 10
E3
Hollow Body Hold
3 x 1:00
F1
Leg Curl - Med Ball
3 x 15
F2
Prone W Liftoff to Reach
3 x 12
F3
Single Arm Farmer Walk
3 x 25
G1
Hip Flexor - Standing - 45 Degree - Cable
2 x 25
G2
Pullover - Flat - DB - Neutral Grip
2 x 20
G3
Side Bend - Barbell - Offset
2 x 20
Prep
A
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
B1
Hurdle Walks
4 x 10
B2
Over Under Hurdles
4 x 10
B3
Thoracic spine windmills
4 x 10
B4
Deep Squat + Thoracic Rotation
4 x 10
Conditioning
C
Metabolic - Aerobic - Max Aerobic Power
Conditioning of choice. Max effort for 10 mins Rest 1 min 1) 3 x 10 mins 2) 2 x 15 mins 3) 2 x 20 mins Track kCal for weekly improvements
Troy Wilson
Troy holds a Master of Science in Kinesiology, over a decade of experience as a high-performance athlete, and more than ten years of coaching experience. This background enables him to provide tailored services to meet diverse trainee needs and objectives, ensuring customized training programs for optimal results.
Put the rubber to the road, and don't settle for anything less than your best!
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