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Athletic and Strong

Salisbury Strength

Power Sports , Speed, Strength & Conditioning
Coach
Seth Salisbury

Athletic and Strong is a strength and conditioning program designed to build strength, power, and improve overall athletic performance. Featuring 5 workouts per week, this program targets strength, speed, agility, and hypertrophy to help you perform at your peak. Each session is crafted to challenge you, push your limits, and deliver results, whether you're an athlete aiming for the next level or someone striving to feel stronger and more capable in life. Get ready to become ATHLETIC AND STRONG!

$20 / mo
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Features
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Programming 5 days per week
4 main strength training days (upper/lower split). 1 speed/power focused day.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. You will receive updated workouts each week all through an app.
Equipment
Required
Squat Rack // Barbell // Plates // Plyo Boxes
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body Volume Day

A

Standing Triple Jump

1 x 10:00

B

No Feet Clean

4 x 3

C

Back Squat

8 x 2 @ 80 %

D

Deadlift

5 x 1 @ 80 %

E

Reverse Hyper Ext

6, 6, 12, 12

Monday
Upper Body Volume Day

A

Supine Med Ball Chest Pass

5 x 3

B

Bench Press

8 x 2 @ 80 %

C

Pendlay Row

5 x 5 LWP +5lb

D

Chin-Up

6, 6, 12, 12

E

Z-Press

6, 6, 12, 12

F

Seated Incline DB Curls

6, 6, 12, 12

Tuesday
Plyos/Sprints/Oly lifts

A1

Straight Leg Bounds

3 x 20

A2

Single Leg Tuck Jumps

3 x 5

B

Sprint

5 x 40

C

Split Snatch

5 x 2

Wednesday
Upper Body Max Effort Day 

A

Single Leg Depth Jump

7 x 2

B

Bench Press

3, MAX

C

Z-Press

3, MAX

D

1-Arm DB Row

6, 6, 12, 12

E1

Pull-Up

1 x 5

E2

Diamond Push-Up

1 x 5

Thursday
Lower Body Max Effort Day

A

Lateral Kneeling Sprint

6 x 10

B

Back Squat

3, MAX

C

Deficit Deadlift

3, MAX

D

Nordic Hamstring Curl

3 x 5

E

Forward Walking Lunges

3 x 15

Coach
More from Salisbury Strength
coach-avatar Seth Salisbury

Certified Strength and Conditioning Specialist, Registered Strength and Conditioning Coach, Certified Sports Nutrition Coach. Former NCAA DII track and basketball athlete. Current strength and conditioning coach working in the high school and private sector.

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ATHLETIC AND STRONG

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FAQs
Who is this training team for?
People with familiarity and some amount of technical proficiency in basic barbell movements and Olympic weightlifting movements. You don't have to be a pro and you can send form checks to the team chat weekly to have them assessed by a certified coach.
The Proof
verified-athlete-avatar Dennis

Former College Athlete, Athletic Trainer

Verified Athlete

"The Athletic and Strong team has helped improve my performance in the weight room and on the basketball court. It has helped me train efficiently, increase strength, and enhance my physique."

verified-athlete-avatar Jesse

Former College Track Athlete

Verified Athlete

"Athletic and Strong is an amazing program for anybody no matter the skill level. I’ve felt the best I’ve felt athletically on this program, since college track and field. Coach Salisbury is an amazing coach and person. As an aspiring CSCS I’ve learned a lot from him and this program!"

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Athletic and Strong
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