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Lift Heavy. Throw Far. -Big Volume. Big Strength

Wynning Edge Performance

Track & Field, Strength & Conditioning, Field Sports, Youth Sports, Power Sports

Coach

Jamie Wynn

Fall Phase 1 builds off summer training with a focus on accumulation and general strength. This phase lays the foundation for the heavier strength and power work coming later in the fall, setting you up for peak performance.

$20

Get Lift Heavy. Throw Far. -Big Volume. Big Strength

Laying the Foundation to GO DEEP!!

Restore Movement – Regain mobility and coordination post-season Build Conditioning – Improve your aerobic base for future training Low Impact – Reduce joint stress while staying active All Levels – Scalable for beginners and advanced throwers Solid Foundation – Prepares you for hypertrophy and strength work

Train smarter, throw farther

Too many throwers get hurt from poor lifting programs or bad technique chasing numbers. The result? Nagging injuries and missed PRs. Lifting heavy and throwing far shouldn’t hurt. Smart, science-based programming that focuses on how you lift keeps you healthy, powerful, and progressing all season long.

Guidance for your training, year round.

Program guidance for all skill levels, built for every phase of the season—offseason, fall prep, indoor peak, and outdoor peak. Simple, scalable instructions make it easy to follow and adapt, no matter your experience level.

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Stop sweating over a lifeless PDF. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Access to a full gym setup (barbells, dumbbells, plates, sleds, // Stop Watch

Recommended

Velocity based technology (GymAware, Tendo, etc)

Sample Week

Week 1 of 4-week program

Sunday

Day 1: Lower

Prep

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

Clean Complex

2 x 5

Cleans- Block Mid Thigh

3 x 5 @ 65 %

Altitude Drop

3 x 2

Back Squat

3 x 8 @ 70 %

Romanian Deadlift (RDL)

3 x 10

Back Extension- Iso Hold

3 x 0:30

Side Plank Rotation

3 x 10

Weighted Plank Hold

3 x 0:30

Monday

Day 2: Upper

Prep

Upper Body Warmup

Perform 2x 10 reps of each exercise: Scapular Pushups Scapular row Scapular overhead press Scapular pull-up Quadruped T-spine rotation

Snatch Complex- Beginner

2 x 3

Hang Snatch

3 x 3 @ 65 %

Bench Press

3 x 8 @ 70 %

Neutral Grip Pull-Up

4 x 5

Band Pull-Apart

3 x 20

DB Overhead Carry

3 x 50

Paloff Press

3 x 0:30

Plate Pinch Grip Hold

3 x 0:10

Wednesday

Day 4: Upper

Prep

Upper Body Warm up

2x10 of each exercise: Scap pushups scap row scap overhead press scap pullup Quadruped T-Spine Rotation

Split Jerk

3 x 4

Incline Bench Press

3 x 8 @ 70 %

Barbell Row

3 x 8

GHD Sit-Up

3 x 20

GHR Oblique Crunch

3 x 20

Finger Extension

3 x 20

Thursday

Day 5: Lower

Prep

Lower Body Warmup

Clean Complex #1

2 x 5

Clean Pull

3 x 3 @ 70 %

Standing Broad Jump

3 x 5

Front Squat

3 x 6 @ 70 %

Physioball Leg Curl

3 x 10

Band X Walk

3 x 10

Forward Sled Drag-w/ Belt

1 x 400

Coach

More from Wynning Edge Performance

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.

Train smarter. Throw farther.

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. -Big Volume. Big Strength

The Proof

Jordan Roach

Olympic Trials Top-8. Proven Results.

Verified Athlete

"Coach Wynn’s strength program is built to peak throwers at the right time. As a former thrower, she understands our needs and trains each athlete with purpose. This year we saw multiple PRs in every event—and even a national qualifier. Her impact is clear."