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!!

$35 / mo

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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.

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

Access to your coaches

Our Coaches will be accessible through the App to provide feedback on comments and answer any questions you have.

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.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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.

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

Sample Week

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

Sunday

ACT Foundational Power- #1

Conditioning

Skip Series - 2

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

Single Leg Bounds

2 x 6

Seated Box Jump

4 x 3

Oscillating Front Squat

5 x 3 @ 50 %

Weighted Glute Bridge

4 x 5 @ 70 %

Single Leg RDL

3 x 8

V-Ups

2 x 20

Paloff Press

2 x 10 @ 3

Conditioning

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

Shoulder Taps

2 x 20

Push-Up

3 x 10

Bench Press

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

Bent Over Row

4 x 5 @ 70 %

Incline DB Bench Press

3 x 30

Strict Bodyweight Pull-Up

3 x 4

Tricep Rope Pulldowns

3 x 12

Barbell Bicep Curl

3 x 12

Tuesday

ACT- Foundational Strength- #1

Prep

Skip Series - 2

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

Conditioning

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

Pre-hop DB Box Jump

Back Squat

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

Romanian Deadlift

4 x 6 @ 50 %

Bulgarian Split Squat

3 x 8

Glute Bridge

3 x 10

Isometric Lunge Hold

2 x 30

Conditioning

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

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

Bench Press

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

Pull-Up

4 x 4

Depth Plyo Push-Up

4 x 4

Alternating DB Hammer Curl

3 x 20

Tricep Rope Pulldowns

3 x 20

Seated Cable Row

3 x 8

Lat Pulldown

3 x MAX

Thursday

ACC- Foundational Movement

Skip Series #1

2 x 10

Trap Bar Pause Jumps

5 x 2

Seated Box Jump

3 x 3

Oscillation Back Squat

4 x 4

Weighted Hip Bridge

3 x 5 @ 80 %

Isometric Lunge Hold

3 x 30

Calf Raise

3 x 12

Medicine Ball Quick Circuit

3 x 10

Conditioning

Band Stretch Series

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

Friday

ACT- Foundational Chest/Back-1

Shoulder Taps

2 x 20

Hand Release Push-Up

3 x 10

Bench Press

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

Bent Over Row

4 x 5 @ 70 %

Incline DB Bench Press

3 x 20

Strict Bodyweight Pull-Up

3 x 2

Tricep Rope Pulldowns

5, 10, 15, 5

Barbell Bicep Curl

5, 10, 15, 5

Single Arm Tricep Pull down

2 x MAX

Coach

More from Prusator Training LLC

Grant Prusator

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

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