The Athlete Program is designed to enhance general athleticism and overall physical preparedness essential for any sport. This program focuses on developing fundamental attributes such as strength, impulse, speed, agility, endurance, and coordination. Through a blend of conditioning exercises, skill drills, and strength work, participants will build a solid athletic base that supports improved performance across all sports. Whether you are just starting your athletic journey or looking to elevate it, this program provides the comprehensive training necessary to build the foundational athleticism that champions require.
A1
Hang Clean
5 x 4
A2
Box Jump
5 x 1
B
Zombie Squat
5 x 8
C1
Dip
4 x 5.30
C2
Glute-Ham Raise
4 x 5.30
C3
1-Arm DB Row
4 x 5.30
D
Standing Cable Wood Choppers
3 x 5.30
E
V-Stretch
1 x 5:00
A
Resisted Sprint
3 x 10
B
10 Yard Sprint
6 x 10
C
Max Effort Broad Jump
1 x 10
D
Single Leg Bounds
5 x 10
E
Plank
1 x 2:00
F
Squat Hold with Med Ball
1 x 5:00
A1
Push Press
5 x 4
A2
Single Leg Vertical Jump & Land
5 x 1
B
Paused Bench Press
5 x 8
C1
Single Leg RDL
4 x 5.30
C2
Chin-Up
4 x 5.30
D1
Leg Extension
4 x 5.30
D2
DB Side Bend
4 x 5.30
E
Dead Hang
1 x 1 @ 5:00
A
Resisted Lateral Shuffle
3 x 10
B
5-10-5 Sprints
6 x 1
C
Single Leg Lateral Hop over Hurdle
1 x 10
D
Double Leg Zig Zags
4 x 4
E
Suitcase Carry
3 x 50
F
Lying Knee to Knee Stretch (Hip Internal Rotation)
1 x 5:00
A1
DB Snatch
5 x 4
A2
Max Effort Broad Jump
5 x 1
B
Deadlift
5 x 8
C1
Half-Kneeling DB Shoulder Press
4 x 5.30
C2
Bulgarian Split Squat
4 x 5.30
D1
DB Lateral Raise
4 x 5.30
D2
Strict Lower Hanging Leg Lifts
3 x 5.30
E
Pigeon Stretch
1 x 5:00
Certified Strength and Conditioning Specialist (CSCS) Nutrition Certified (PN L1) Weightlifting Certified Coach (USAW) Division I Strength and Conditioning Coach at Fordham University. Former Division I Tennis Player Competitive Weightlifter
Join the team and maximize your athletic and physical potential
Start My 7-Day Free Trial1-year transformation
Verified Athlete"I can't believe the gains!"
1-year transformation
Verified Athlete"With hard work and the coach's training, the improvements seen have been amazing."
When you join a team you’re getting more than programming, you’re joining an online community.