Adult Strength Performance
JDavis Performance
Train with Purpose. Live with Power.
This program is designed for adults who want to look, feel, and perform like athletes—without having to live in the gym. Whether you're a former athlete, a weekend warrior, or simply someone serious about taking control of your health, this program gives you the structure and science-backed training to get results.
Built on the same principles used to train professional athletes, this program combines strength, hypertrophy, conditioning, mobility, and recovery into one seamless system. You’ll improve body composition, build lean muscle, increase endurance, and reduce injury risk—all while gaining the strength and confidence to move through life at your best.
What You Can Expect:
✅ Burn fat and boost metabolism ✅ Build and maintain lean muscle mass ✅ Improve strength, power, and movement quality ✅ Enhance cardiovascular endurance and recovery ✅ Reduce injury risk through mobility and stability work ✅ Train with purpose—knowing each phase has intent
Each training week includes a blend of resistance training, conditioning, mobility, and optional recovery days to help you feel your best while making progress. You'll get coaching notes, video demos, and performance tracking tools so you always know why you're doing what you're doing.
Whether your goal is to get leaner, feel more athletic, or simply take your health and fitness to the next level—this program delivers real results for real people.
No gimmicks. Just proven training.
Prep
A
Foam Roll/Soft Tissue Dynamic Warmup- 10-12 minutes -Make sure this is slow to fast and extensive to intensive. You should be ramped up by the time the warmup is complete. -Finish with jumps and sprints.
B
Trap Bar Jump
4 x 4
C
CM Box Jump
4 x 3
D
BK Hang Snatch
4 x 5
E
Block Snatch Pull
3 x 6
F
Front Squat
4 x 8
G
Barbell Step Ups
4 x 8
H
Reverse Hyperextension
4 x 10
I
Prone Machine Hamstring Curl
3 x 15
Circuit
J
MB CORE Circuit MB OH Situps x15 MB V-up x15 MB Deadbug Crunch x20 sec MB Plank x30 sec X3 rounds
Conditioning
A
Foam Roll/Soft Tissue Dynamic Warmup- 10-12 minutes -Make sure this is slow to fast and extensive to intensive. You should be ramped up by the time the warmup is complete. -Finish with jumps and sprints.
B
Bench Press
4 x 8
C
Seated Hammer Row
4 x 10
D1
Incline Tsuki Press
4 x 10
D2
BB High Pull
4 x 8
E1
V-Bar Tricep Pushdown
5 x 15
E2
Push-Up
5 x 15
F
Fat Grip BB Curl
4 x 10
Circuit
G
Treadmill Intervals 20 sec sprint 40 sec rest x10 rounds
A
Adult Dynamic Warm-up A
B
SL Box Jump
4 x 4
C
CM Broad Jump
4 x 4
D
Power Jerk
4 x 4
E
Bulgarian Split squat
4 x 10
F
Belt Squat
4 x 8
G
Single Leg RDL
4 x 8
H
Back Extension
4 x 10
Circuit
I
Jump Rope x60 sec Sled Drags x50 yds Wall Sit x60 sec x4 rounds
Prep
A
Foam Roll/Soft Tissue Dynamic Warmup- 10-12 minutes -Make sure this is slow to fast and extensive to intensive. You should be ramped up by the time the warmup is complete. -Finish with jumps and sprints.
B
DB Incline Bench 5-5-5
4 x 5
C
Neutral Grip Pullup
4 x 10
D
Band Pull-Apart
4 x 20
E1
Pin Press
4 x 8
E2
Cable Reverse Fly
3 x 15
F
JM Press
4 x 10
G
DB Cross Curl
4 x 10
Circuit
H
CORE Circuit Ab Wheel x10 Side Crunch x10 each Wt. Situp x10 OH Farmers Carry x50 yds x4 rounds
Jacob Davis MS CSCS RSCC USAW
I am a S&C coach and sport scientist with 15 years of experience training NFL and elite athletes. I bring the same proven methods to adults and athletes of all levels, helping you build strength, move better, and achieve lasting results with evidence-based training.”
Train with the same proven strength methods I use with NFL and elite athletes. This program is tailored for adults to build lasting strength, health, and performance. Subscribe today and take your training to the next level.
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Mike Jerrell
NFL Athlete
Verified Athlete"The work Coach Davis has done with me has been tremendous and beneficial during my career. Helping me with my explosive power and showing me how to use efficiently has taken my game to another level. He showed me ways to workout effectively while reducing injury risk."
Jordan Meredith
NFL Athlete
Verified Athlete"Started with Jacob in 2021 for pro day and have continued with him throughout my NFL career. The daily grind is challenging & has personal growth in and out of the weight room. The training regimen he’s designed is consistent with NFL phases allowing for seamless transition back into the building."
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Adult Strength Performance
Adult Strength Performance
Adult Strength Performance
