Lift Heavy. Throw Far. FOUNDATIONS VOL 2
Wynning Edge Performance
Track & Field, Strength & Conditioning, Youth Sports, Field Sports, Power SportsThis 4-week program is a soft reintroduction to traditional strength training, emphasizing higher volume, hypertrophy, and continued general physical preparedness (GPP).
Builds on the movement and conditioning base established earlier
Introduces more traditional compound lifts (e.g., squats, presses, pulls)
Focuses on muscle building through moderate-to-high reps
Includes GPP elements to maintain conditioning and work capacity
Prepares the body for heavier strength work in future training blocks
This program bridges the gap between general preparation and more intense, performance-focused training.
A
Jump Rope
1 x 5:00
B
Clean Complex #1
2 x 5
C
Hang Clean High Pull
3 x 5
D
Front Squat
3 x 8
E
DB RDL
3 x 15
F1
Side Plank
3 x 0:30
F2
Front Plank on Elbows
3 x 0:30
F3
Straight Leg Bridge- Elevated
3 x 0:10
G
Forward Sled Drag-w/ Belt
1 x 400 @ 45 lb
Prep
A
Lower Body Warm up
Foam roll IT band, groin, glutes and calves. Then perform each exercise for 10 reps: Rolling V sits Fire Hydrant Circles (x10 forward and x10 backward each leg) Mountain Climbers Groiners Hip flexor stretch w/ band
Prep
B
Upper Body Warm up
2x10 of each exercise: Scap pushups scap row scap overhead press scap pullup Quadruped T-Spine Rotation
C
Walk
1 x 45:00
A1
Med Ball Chest Pass
3 x 10 @ 8 lb
A2
MB Side Throw
3 x 10 @ 8 lb
A3
Situp Medball Throw
3 x 10 @ 8 lb
B
Bench Press
3 x 15
C
Lat Pulldown
3 x 15
D
DB Lateral Raise
2 x 20
E
DB Farmer's Walk
3 x 50
F
Finger Extension
2 x 25
G
Sled Drag
1 x 400 @ 45 lb
Prep
A
Lower Body Warm up
Foam roll IT band, groin, glutes and calves. Then perform each exercise for 10 reps: Rolling V sits Fire Hydrant Circles (x10 forward and x10 backward each leg) Mountain Climbers Groiners Hip flexor stretch w/ band
Prep
B
Upper Body Warm up
2x10 of each exercise: Scap pushups scap row scap overhead press scap pullup Quadruped T-Spine Rotation
C
Walk
1 x 45:00
A
RDL + Jump Shrug + Hang Power Clean + Front Squat
2 x 5
B1
DB Reverse Lunge
3 x 10
B2
Alternate DB Shoulder Press
3 x 10
B3
DB RDL
3 x 10
B4
DB Renegade Row
3 x 10
B5
Sit-up
3 x 20
B6
Lying Windshield Wiper
3 x 10
C
Plate Pinch Grip Hold
3 x 0:20
Jamie Wynn
With 15+ years of experience, I’ve trained world-class athletes, Cirque du Soleil performers, military and the general population. I’ve helped athletes win championships, become All-Americans, and break national records. My science-based, individualized approach gets results. If you have a goal, I can help you achieve it—let’s get started.
Unlock your potential with simple, effective training that’s helped athletes become champions, break records, and throw PRs. Built for every skill level to keep you strong, explosive, and ready year-round. Start today and go deep!
Get Lift Heavy. Throw Far. FOUNDATIONS VOL 2
Jordan Roach
2x Olympic Trials & 4x US Finalist
Verified Athlete"Coach Wynn’s strength program is built to peak throwers at the right time. As a 2x U.S. Olympic Trials qualifier and top-8 finisher both years, she understands what elite throwers need. This year we saw multiple PRs and even a national qualifier. Her impact is clear."
