Hot Seller

Power Athlete

Volleyball, Football , Basketball, Baseball , Softball, Soccer
Coach
John Welbourn

You need a foundation. Bedrock is a performance program for beginners without the bullshit. No nonsense, no gimmicks, no inspirational quotes. Just straight up advice from pros who were once beginners too.

Bedrock isn't just the foundation on which everything on this green earth is built. For you, it's the program that is going to equip you with the strength, power, speed and coordination required to get the most out of your training.

It doesn't matter if you are a rec league MVP, a sprinter, baller, hurdler, wrestler, surfer, lifter, drifter or soldier. Or a chump stuck behind a desk wanting to change your life. If you're even thinking of making a commitment to the gym-life and are in pursuit of serious gains, you need to start somewhere. And you need to build a sound foundation to grow.

Don't fall into the trap of following a fitness mag program. Don't believe anyone who tells you that you need to train like the "pros." Believe this: How the greats are training NOW is NOT how they started.

The first thing you need to do is build your strong foundation. Your athletic base. Your Bedrock.

About the Training
Session Duration: 40 - 60 minutes
Training Goal: Establish a Base Level of Strength, increased speed and power output

Minimum Equipment List:
Barbell
Squat Rack
Dumbbells
Kettlebells
Slam Balls
Sandbags
Bumper Plates
Flat / Adjustable Bench or similar
Tow Sled / Prowler or similar
Jump Stretch Bands (thin to thick) / A plate loaded or kaiser cable machine
Air Bike / Rower / Stationary Bike / or similar

Recommended Equipment:
Assault-Bike, Concept 2 Rower, Air-dyne

Questions and Answers

Q:
I don't think I'm a beginner, will this work for me?

A:
Yes. Because if you don't KNOW that you're not a beginner, then we would recommend starting here.

Q:
I'm not an "athlete" should I do this program?

A:
Yes. This program is designed to establish a base level of strength which is an essential process for the field sport athlete. This is also a VERY beneficial thing for the "average Joe/Jane".

Q:
I don't have a place to do sprints, what's a good sub for sprints?

A:
There is ABSOLUTELY NO SUBSTITUTE for sprinting. In order to get our athletes faster, we must allow them to run as fast as they can. With that said, if you're the "average Joe/Jane" and are sprinting is not required of your training goals, then sub with any stationary fixed movement cardio device (bike, rower, versaclimber, etc.).

Q:
Is there a contract?

A:
Your subscription is month to month, and you can cancel or upgrade at any time.

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Basics 10

A1

Ipsilateral Dead Bugs

4 x 0:30

A2

See Saw Walk to Burpee

4 x 1

A3

Seesaw Walk to Vertical Jump

4 x 1

B

Power Clean

5 x 3 LWP +2lb

C

Chin Ups

3 x MAX

D1

Sandbag Push Press

5 x 10

D2

Static Pillar Holds

5 x 0:30

D3

Rest

Wednesday
Basics 11

A1

Dead Bug Home Position

3 x 0:30

A2

Spiderman Complex to Vertical Rotation

3 x 2

A3

Kneeling Arm Swings

3 x 0:15

B1

High Kicks

3 x 10

B2

Butt Kicks

3 x 10

B3

High Knee A-Skips

3 x 10

B4

Flying Starts

4 x 20

C

Sprint

7 x 60 @ MAX

D

Back Squat

3 x 5 LWP +5lb

E

Press

3 x 5 LWP +2lb

Thursday
Basics 12

A1

Ipsilateral Dead Bugs

4 x 0:30

A2

See Saw Walk to Burpee

4 x 1

A3

Seesaw Walk to Vertical Jump

4 x 1

B

Deadlift

1 x 5 LWP +10lb

C

Pull-Up

3 x MAX

D1

BB Primal Squat, Lunge, Step Complex"

5, 5, 4, 4, 3, 3

D2

Captain Morgans

6 x 2

Friday
Basics 13

A

SPP

B1

Barbell Bicep Curls

4 x MAX

B2

Barbell Skull Crusher

4 x MAX

B3

Supine Ring Pull Up

4 x MAX

Saturday
Basics 14

A1

Dead Bug Home Position

3 x 0:30

A2

Spiderman Complex to Vertical Rotation

3 x 2

A3

Kneeling Arm Swings

3 x 0:15

B

Back Squat

3 x 5 LWP +5lb

C

Seated Box Jump

5 x 2

D

Bench Press

3 x 5 LWP +2lb

E

Tempo Runs

1 x 100

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Bedrock
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Bedrock
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Bedrock
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