Athlete Construction Crew: Training by Grant Prusator in TrainHeroic

Athlete Construction Crew

Prusator Training LLC

Bodybuilding, Multi-sport, General Fitness, Weightlifting, Combat Sports, Basketball, Football
Coach
Grant Prusator

"Athlete Construction" is about building your athleticism no matter what stage of life you are in. Whether you are a former athlete who wants to reclaim your athletic build or a current athlete that wants to increase your athletic performance in the Basketball rec league or dominate their slow pitch softball league "Athlete Construction" will do that.

We combine athletic performance exercises to help you to move more like an athlete with body building techniques to have you looking like a world class athlete. When we combine these weight lifting strategies together we get you feeling like an athlete again. Do not let father time tell you that you aren't an athlete anymore, reclaim that title with a specially designed program and that athlete mentality you already possess!!

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Athletic Performance
Training like an athlete will help your overall athletic performance and help you move like an athlete again. Whether you want to play men's league basketball, slow pitch softball or run around in the back yard with your kids our movement training will help.
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Athlete Aesthetic
We mix our athletic performance with body building techniques so that not only will our athletes move better and feel like an athlete again but our program will help them look like an athlete again!
Features
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Access to your coaches
Our Coaches will be accessible through the App to provide feedback on comments and answer any questions you have.
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Programming 6 days per week
Our 6 days a week program will split between 3 lower body days and 3 upper body days. We will mix in athletic performance, body building and cardio.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best and give you a taste of the competition that you love.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app.
Equipment
Required
Squat Rack // Bench Rack // Dumbbells // Cable Machines
Recommended
Plyometric boxes // Kettle Bells // Elastic Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
ACT Foundational Power- #1

Conditioning

A

Skip Series - 2

1-2 rounds Build into our skips and get the body moving -Forward Skips -Open Hip Skips -Hip Twist Skips

B

Single Leg Bounds

2 x 6

C

Seated Box Jump

4 x 3

D

Oscillating Front Squat

5 x 3 @ 50 %

E

Weighted Glute Bridge

4 x 5 @ 70 %

F

Single Leg RDL

3 x 8

G1

V-Ups

2 x 20

G2

Paloff Press

2 x 10 @ 3

Conditioning

H

Bench Stretch Series

1-2 sets of each Stretch hold for 30-45 seconds -Hamstring Stretch -Straddle Groin stretch -Pigeon Stretch

Monday
ACT Upstairs Strength-#1

A1

Shoulder Taps

2 x 20

A2

Push-Up

3 x 10

B

Bench Press

6, 6, 4, 4, 2, 2 @ 70, 70, 75, 75, 80, 80 %

C

Bent Over Row

4 x 5 @ 70 %

D

Incline DB Bench Press

3 x 30

E

Strict Bodyweight Pull-Up

3 x 4

F1

Tricep Rope Pulldowns

3 x 12

F2

Barbell Bicep Curl

3 x 12

Tuesday
ACT- Foundational Strength- #1

Prep

A

Skip Series - 2

Build into our skips and get the body moving -Forward Skips -Open Hip Skips -Hip Twist Skips

Conditioning

B

L Hop Series

10 Seconds 2 rounds each leg each direction. This will be done doing right leg with a forward-facing L and then right leg with a backwards-facing L. Repeat with Left leg. -Build into the intensity and distance covered on the hops

C

Pre-hop DB Box Jump

D

Back Squat

5, 5, 5, 8, 8 @ 70 %

E

Romanian Deadlift

4 x 6 @ 50 %

F

Bulgarian Split Squat

3 x 8

G

Glute Bridge

3 x 10

H

Isometric Lunge Hold

2 x 30

Conditioning

I

Band Stretch Series

Hold each stretch between 30-45 Seconds -Straight Leg -Lateral (out to the side) -Across Body -Quad Pull

Wednesday
ACT-Upper Body - Day 2: Big Back

Conditioning

A

Each Exercise for 20 Reps 2-3 Sets -Band Face Pulls -Band Rows -Band Push ups

B

Bench Press

6, 6, 4, 4, 2, 2 @ 70, 70, 75, 75, 80, 80 %

C1

Pull-Up

4 x 4

C2

Depth Plyo Push-Up

4 x 4

D1

Alternating DB Hammer Curl

3 x 20

D2

Tricep Rope Pulldowns

3 x 20

E

Seated Cable Row

3 x 8

F

Lat Pulldown

3 x MAX

Thursday
ACC- Foundational Movement

A

Skip Series #1

2 x 10

B1

Trap Bar Pause Jumps

5 x 2

B2

Seated Box Jump

3 x 3

C

Oscillation Back Squat

4 x 4

D

Weighted Hip Bridge

3 x 5 @ 80 %

E1

Isometric Lunge Hold

3 x 30

E2

Calf Raise

3 x 12

F

Medicine Ball Quick Circuit

3 x 10

Conditioning

G

Band Stretch Series

Hold each stretch between 30-45 Seconds -Straight Leg -Lateral -Across Body -Quad Pull

Friday
ACT- Foundational Chest/Back-1

A1

Shoulder Taps

2 x 20

A2

Hand Release Push-Up

3 x 10

B

Bench Press

6, 6, 4, 4, 4, 4 @ 70, 70, 75, 75, 80, 80 %

C

Bent Over Row

4 x 5 @ 70 %

D

Incline DB Bench Press

3 x 20

E

Strict Bodyweight Pull-Up

3 x 2

F1

Tricep Rope Pulldowns

5, 10, 15, 5

F2

Barbell Bicep Curl

5, 10, 15, 5

G

Single Arm Tricep Pull down

2 x MAX

Coach
coach-avatar Grant Prusator

National Academy Sports Medicine- Certified Personal Trainer Former D1- Basketball Player for Indiana State Formerly Trained Competitive Boxers

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Athletic Construction

This is a team for people looking to rebuild there athletic form. Whether that is to increase performance or chase goals to look like an athlete. We are building a community where athletes can come together and enjoy hard work and dedication and get back t

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FAQs
Do I have to do 6 Days a week
If you schedule does not allow you do do six days a week you are able to move the days. I would always recommend the say number of upper body days to the same number of lower body days. To get the most out of the program I recommend all 6 days.
How long do the workouts take?
The workouts will range from 45 minutes to 60 minutes depending on the rest time that you chose.
The Proof
verified-athlete-avatar Niels Bunschoten

Former D1 and professional athlete

Verified Athlete

""Athlete Construction Team helped me bring diversity to my workouts and make my gains more consistent within the first month already""

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

Athlete Construction Crew
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Athlete Construction Crew
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Athlete Construction Crew
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Athlete Construction Crew