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Kaizen Athlete

Kaizen Fitness Performance

Coach
Jofre Segarra, MS

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.

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Speed, Agility, and Movement Work
The Kaizen Athlete Program integrates targeted speed, agility, and movement drills to enhance athletic performance. These drills are designed to improve reaction time, footwork, and overall athleticism, enabling athletes to move with greater precision and control during competition. By focusing on multidirectional movement patterns, athletes can increase their on-field or court speed and agility
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Strength and Armour Building
The program emphasizes functional strength and durability, often referred to as "armor building," to ensure athletes can withstand the physical demands of their sport. Strength training focuses on compound lifts and athletic movements that improve power and enhance overall body coordination and strength, reducing the risk of injury during high-impact activities.
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Accessible Coaching and Communication
Kaizen Athlete Program participants benefit from accessible coaching through group communication platforms. Athletes can engage with experienced coaches for feedback, clarification, or motivation, ensuring they are supported throughout their training journey. This allows athletes to adjust their techniques or strategies in real time, fostering continuous improvement
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Commercial Gym Equipment
Recommended
Track, Field or Court
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Full Body (Squat)

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

Tuesday
Speed Session

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

Wednesday
Full Body (Press)

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

Thursday
Agility Session

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

Friday
Full Body (Deadlift)

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

Coach
coach-avatar Jofre Segarra, MS

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

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Join the team and maximize your athletic and physical potential

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FAQs
Who is this program for?
Athletes that are looking to maximize their strength and conditioning capabilities that will transfer over to any sport. If you are looking to improve speed, impulse, strength, agility, mobility and endurance, this is the program for you.
The Proof
verified-athlete-avatar Nicholas Chao

1-year transformation

Verified Athlete

"I can't believe the gains!"

verified-athlete-avatar Nicholas Kanazirev

1-year transformation

Verified Athlete

"With hard work and the coach's training, the improvements seen have been amazing."

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Kaizen Athlete
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Kaizen Athlete
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Kaizen Athlete
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