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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.

$50 / mo

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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

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.

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

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

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

Sample Week

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

Monday

Full Body (Squat)

Hang Clean

5 x 4

Box Jump

5 x 1

Zombie Squat

5 x 8

Dip

4 x 5.30

Glute-Ham Raise

4 x 5.30

1-Arm DB Row

4 x 5.30

Standing Cable Wood Choppers

3 x 5.30

V-Stretch

1 x 5:00

Tuesday

Speed Session

Resisted Sprint

3 x 10

10 Yard Sprint

6 x 10

Max Effort Broad Jump

1 x 10

Single Leg Bounds

5 x 10

Plank

1 x 2:00

Squat Hold with Med Ball

1 x 5:00

Wednesday

Full Body (Press)

Push Press

5 x 4

Single Leg Vertical Jump & Land

5 x 1

Paused Bench Press

5 x 8

Single Leg RDL

4 x 5.30

Chin-Up

4 x 5.30

Leg Extension

4 x 5.30

DB Side Bend

4 x 5.30

Dead Hang

1 x 1 @ 5:00

Thursday

Agility Session

Resisted Lateral Shuffle

3 x 10

5-10-5 Sprints

6 x 1

Single Leg Lateral Hop over Hurdle

1 x 10

Double Leg Zig Zags

4 x 4

Suitcase Carry

3 x 50

Lying Knee to Knee Stretch (Hip Internal Rotation)

1 x 5:00

Friday

Full Body (Deadlift)

DB Snatch

5 x 4

Max Effort Broad Jump

5 x 1

Deadlift

5 x 8

Half-Kneeling DB Shoulder Press

4 x 5.30

Bulgarian Split Squat

4 x 5.30

DB Lateral Raise

4 x 5.30

Strict Lower Hanging Leg Lifts

3 x 5.30

Pigeon Stretch

1 x 5:00

Coach

More from Kaizen Fitness Performance

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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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.

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