Athlete Development System Online

Coach V

Functional Training, Strength & Conditioning, Speed, Plyometrics, Power Sports

Coach

Viljami Rautavirta

Athlete Development System is a program designed for people who want to be strong and resilient athletes.

The point is to build a huge GPP base so that you have the capability to pick up any sport and be awesome at it.

I’m NOT building better football players, soccer players, hockey players, etc. Thats up to your sport coaches. I’m building ATHLETES who become stupid strong, crazy explosive, and lighting fast.

You’ll get better at your sport during your sport practices where you can focus on the SPECIFICS of the sport. We won’t be doing that here.

What we WILL be doing is giving you the tools which can help you better express those specific skills in your sport.

For example: With this program, you will become stronger, which will allow you to produce more force, which will make you better at cutting on a dime IF you also practice cutting.

So try the 7 day free trial and see how you like it!

$30 / mo

Get Athlete Development System Online

BECOME A PROBLEM

We train the basics. Strength, power, speed, overall health. When you train all of those things, you will become a better ATHLETE. And when a strong, fast, and robust athlete ALSO goes to practice and gets better in his/ her sport, they're going to be a huge problem for the opposing team!

FEEL GOOD

This program will leave you feeling fresh for your sport practices because your sport is the main priority. You don't have to feel sore and achy every morning like some athletes may believe. Consistency is key in training, and feeling fresh and good will keep you consistent.

TRY SOMETHING NEW

I promise this program will have something you've never tried before. And change is good. If you're like me and don't like to do the same thing for very long, this program is for you.

Features

Access to your coaches

Feel free to contact me about any questions or problems with your workouts or even your sport.

Programming 6 days per week

We train 6 days a week. Some days are easier than others, and some days we really try to push the limit. I recommend you try to hit 2-4 lifts/ week.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

All of the workouts and other training info will be on the TrainHeroic app

Equipment

Required

Barbell // Dumbbells // Elastic bands // Plyo box

Recommended

Safety Squat Bar // Kettle Bell

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2023-2-6

Spinal Lateral Bends

1 x 6

Spine Rotations

1 x 6

Spinal Rolling

1 x 3

Light Tier Plyos

5 x 10

Timed Sprints

10 x 10

Trap Bar Deadlift

5 x 3

Reverse floating lunge

3 x 3

Tuesday

2023-2-8

Spinal Rolling

1 x 5

Spine Rotations

1 x 6

Spinal Lateral Bends

1 x 6

Mobility Flow

1 x 2:00

Light Tier Plyos

5 x 10

High Pogo

3 x 6

2 step approach jump

10 x 1

Zercher Squat

5 x 3

Nordic ISO Hold

3 x 5 @ 2

Isometric Lunge Hold

@ 30

Wednesday

2023-2-9

Cross Crawl Supermans

1 x 30

Scorpion

1 x 10

Shoulder Swimmers

1 x 6

Mobility Flow

1 x 2:00

Barbell Bench Press

2 x 10

Pull-Up

8 x 5

Overhead Press

3 x 2

DB push up

2 x 20

Isometric Barbell Bicep Curl

@ 60

Standing Side Crunch

3 x 10

Leg raises

3 x 10

Thursday

2023-2-10

Cross Crawl Supermans

1 x 30

Scorpion

1 x 10

Spine Rotations

1 x 6

Mobility Flow

1 x 2:00

Light Tier Plyos

3 x 10

Tuck Jumps (Continuous)

2 x 5

High Knees In Place

2 x 5

Timed Sprints

Front Squat

6 x 2

Single Leg RDL

4 x 6

SL Calf Raises

3 x 5

Friday

2023-2-11

Scorpion

1 x 10

Shoulder Swimmers

1 x 5

Mobility Flow

1 x 2:00

Push up ISO hold

3 x 30

Barbell Bench Press

10 x 20

Coach

More from Coach V

Viljami Rautavirta

My main goal right now is to see how far I can take my athletic potential. Although my main sport is football, I still love playing sports in general. I want to build my body in a way that allows me to be a crazy athlete who can play any sport I choose, and be awesome at it! I want to be strong, fast, powerful, healthy, and move well. And isn't that what every sport requires to some extent?

Build an enormous athletic base

When you have mastered the basics, the specifics come much easier.

Get Athlete Development System Online

FAQs

Who is this program for?

For anyone who wants to be stronger, faster, healthier, and just be a better athlete.

Does the program have any olympic lifting?

No, but if you want to add it yourself, go right ahead!

Can non athletes join too?

Sure, why not! Who doesn't want to be stronger, faster, and feel better?

Can I join whenever I want?

Yes! The main program will pretty much stay the same. Lift heavy, jump high and far, run fast, move your body. Thats it. We do have some cycles with the heavy lifting, but you can adjust it for your own needs. You'll have to program deloads yourself because I won't know when you will need to deload.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Athlete Development System Online