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Lift Heavy. Throw Far. -Championship throws.

Wynning Edge Performance

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

Coach

Jamie Wynn

Fall Phase 3 is the culmination of Phases 1 and 2. Here, we peak in strength and shift the focus to pure power training to prepare for in-season competition.

$20

Get Lift Heavy. Throw Far. -Championship throws.

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

Sweating over a lifeless PDF is so last year. 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

Week 1 Day 1

Hang Clean

3, 2, 1, 3, 2, 1 @ 70, 75, 80, 75, 80, 85 %

Front Squat

4, 3, 2, 4, 3, 2 @ 70, 75, 77, 75, 77, 80 %

DB RDL-Single Leg

3 x 8

Banded Plank Row

2 x 15

Back Extension

2 x 10

Finger Extension

3 x 25

Monday

Week 1 Day 2

Snatch Rhythm- High Pull

4 x 3

Bench Press

4, 3, 2, 4, 3, 2 @ 70, 75, 77, 75, 77, 80 %

Bent Over Row

3 x 5

DB Lateral Raise

3 x 10

Copenhagen Plank

3 x 30

Paloff Press with Rotation

3 x 10

Wednesday

Week 1 Day 4

Split Jerk

5 x 2

Incline Bench Press

4, 3, 2, 4, 3, 2 @ 70, 75, 77, 75, 77, 80 %

Lat Pulldown

3 x 8

Sandbag Carry

3 x 25

Stability Ball Pike with Knee Tuck

3 x 10

Finger Extension

3 x 25

Thursday

Week 1 Day 5

Clean

3, 2, 1, 3, 2, 1 @ 70, 72, 75, 72, 75, 77 %

Hatfield Squat

4, 3, 2, 4, 3, 2 @ 80, 82, 85, 82, 85, 87 %

Glute-Ham Raise

3 x 8

Landmine Bar Twist

3 x 10

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. -Championship throws.

The Proof

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."