Athletic and Jacked

Prusator Training LLC

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

We have two goals with this team: 1) To get you absolutely Jacked beyond belief, I'm talking turn you into a strong MF'r. Back to what you used to be as an athlete, possibly even more depending on how hard you want to work. 2) Get you moving better for everyday life so you can look good, feel good and play the sports you love and possibly dunk on your son in the driveway when he tries to lower the hoops with his friends.

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 attack it with 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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Look Like an Athlete
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!
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Mobility through Movement
We focus on mobility through movement. Life is about being able to move through natural ranges of motion. Our prep work and recovery routines will help you achieve higher mobility. As athletes we understand past injuries can hinder our movement so we help out with corrective exercises to train our body to function optimally again.
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Variety of Workouts
As athletes we love challenges and we love tackling new challenges. Our program continues to improve and incorporate battle tested exercises to not only help you improve physically but to prevent you from getting bored and stagnant in the gym. The program will work in cycles required for progressive overload, but we will always keep it fresh and interesting.
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Play the Sports you love for Longer
Often times we still love to compete in rec league basketball, slow pitch softball, sand volleyball and many other of our favorite sports but we don’t train for the stress our body goes through so we battle aches and pains the rest of the week. Training like an athlete prepares you to play the sports you love longer!
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
Monday
Strength No Weakness

A

Dynamic Warm Up

1 x 10

B1

Split Stance Med Ball Toss

3 x 10 @ 20 %

B2

Seated Box Jump

3 x 4 @ 10 %

C

Back Squat

5, 5, 5, 3, 3, 3 @ 75, 75, 75, 85, 85, 85 %

D

High Pin Deadlift

4 x 3 @ 80 %

E1

Dumbbell RFESS

3 x 4 @ 80 %

E2

Eccentric Lying Hamstring Curl

3 x 8 @ 70 %

F1

Lying Band March

3 x 10

F2

Banded Ab Series

3 x 10

G

Band Stretch Series

1 x 30

Tuesday
Back to Back

A

Dumbbell Warm Up Series

2 x 20

B1

Bench Press

5, 5, 5, 10, 10, 10 @ 75, 75, 75, 60, 60, 60 %

B2

Barbell Bent Over Row

10, 10, 10, 5, 5, 5 @ 60, 60, 60, 75, 75, 75 %

C

Pull-ups

3 x 3 @ 20 %

D

Seated Cable Row

4 x 5 @ 80 %

E

Barbell Bicep Curl

3 x 4 @ 80 %

F

Alternate Dumbbell Bicep Curl

3 x 20 @ 50 %

G

Dumbbell Shrugs Pull Back

3 x MAX @ 70 %

Wednesday
Active Recovery

A

Dynamic Warm Up

1 x 10

B

Kettle Bell Split Hops

3 x 10

C

Pre-Hop Lateral Hurdle Hops

3 x 8

D1

Box Drop Natural Rebound

3 x 3

D2

Counter Movement Box Jump

3 x 2

E

Backwards Sled Pull

3 x 30

F

Tempo Runs

5 x 10

G

Yoga Ball Ab Circuit

3 x 100

H

Bench Stretch Series

3 x 30

Thursday
Larry the Lobster

A

Upper Body Band Series

3 x 20

B1

Pull-ups

3 x 5

B2

Push Ups

3 x 20

C

Bench Press

5 x 4 @ 80 %

D

Lat Pulldowns

5, 5, 5, 15 @ 80, 80, 80, 60 %

E

Dumbbell Incline Bench

3 x 6 @ 75 %

F

Dumbbell Overhead Press

3 x 5 @ 75 %

G

Lobster Claw Circuit

3 x 30 @ 40 %

Friday
Explosive Power

A

Squat Prep Warm up

3 x 10

B1

Broad Jump

4 x 10

B2

Palloff Anti-Rotation

4 x 10

C

Pre-Hop Box Jump

4 x 3

D

Pin Squats

5 x 3 @ 70 %

E

Kick Stand RDL

4 x 5 @ 80 %

F1

Band Assisted Sprinter Jumps

3 x 10

F2

Band Assisted Pogo Hops

3 x 20

G

Single Leg Wall Sit

3 x 30

H

Bench Stretch Series

Saturday
Titan Form

A

Dumbbell Warm Up Series

2 x 20

B

Plyometric Push-up

3 x 5

C

Bench Press

3, 3, 2, 2, 2, 10 @ 85, 85, 90, 90, 95, 60 %

D

Robot Tricep Pushdown

3 x 12 @ 80 %

E

Dumbbell Single Arm Bent Over Row

3 x 5 @ 70 %

F

Chest Fly Series

4 x 6 @ 75 %

G

Lateral Shoulder Raises

2 x 30 @ 50 %

H

Robot Curls

3 x 10

I

Single Arm Tricep Hammer Grip Push down

2 x 10

J

Tricep Dips

3 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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Get back to being Jacked!!

As an athlete we take pride in working harder than our competition. Now that we are retired from playing, our competition becomes ourselves and destroying the idea that we are washed up. Revive your athlete mentality and train like an athlete again. It’s t

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FAQs
Do I have to do 6 Days a week
If your 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. I always recommend 90-120 seconds for rest but it depends on your specific goals and your daily schedule.
Will this program help me lose weight?
We have had athletes lose weight on the program but our clients see a reduction of body fat and an increase in muscle definition more then sheer weight loss. Diet and lifestyle choices also play a factor. The good news is you can always contact our coach for specific goal advice.
Will I actually get Jacked AF?
I am not one to sugar coat things. We give you the structure. You take the workout and push yourself consistently and eat right, then yes. You are going to get back to being that Jacked MF you used to be when you were on athlete. Possibly even more jacked, depends on how hard your willing to work.
The Proof
verified-athlete-avatar Niels Bunschoten

Former D1 and professional athlete

Verified Athlete

""Athletic and Jacked helped me bring diversity to my workouts and make my gains more consistent within the first month already""

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Athletic and Jacked
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Athletic and Jacked
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Athletic and Jacked
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Athletic and Jacked