Athletic Longevity Club
MoveRx
Track & Field, Football , Speed, Power SportsAthletic Longevity Club is for adults who don’t just want to stay active, but want to move, perform, and feel athletic for life.
Most people lose speed, power, and coordination over time not because of age itself, but because they stop training the qualities that create athleticism in the first place. Sprinting, jumping, throwing, and rapid changes of direction gradually disappear from training, and stiffness and loss of confidence are often accepted as inevitable. We believe loss of athleticism is a training problem, not an aging problem.
This program is built for people who want to maintain their spring, move with intent, and preserve physical abilities that carry over to everything else in life. When you can sprint, decelerate, jump, rotate, and control your body at higher speeds, nearly all other physical tasks become easier. Strength training matters, but without speed and power, movement capacity narrows over time.
Athletic Longevity Club focuses on developing sprinting ability, explosive power, coordination, and efficient movement in a structured way. The program is designed to complement lifting and other training, not replace it, and can be adapted to a wide range of athletic backgrounds and experience levels.
The goal is simple: preserve capability, confidence, and physical freedom over the long term. If you’re looking for more than general fitness and want to train the qualities that keep you fast, powerful, and athletic, this program was built for you.
Prep
A
ALC Isometrics
For all of the following, perform 10-20 seconds at each level: Anterior Chain: Level 1 - Front Plank Level 2- Single Leg Plank Level 3 - Extended Plank Lateral Chain: Level 1 - Side Plank on knees Level 2- Starfish Plank on knees Level 3- Starfish Plank Medial Chain: Level 1: Copenhagen Plank (with free hand support on ground) Level 2: Copenhagen Plank Short Lever Posterior Chain: Level 1: Glute Bridge Hold Level 2: Single Leg Glute Bridge Hold Long Lever Posterior Chain: Level 1: Hamstring Bridge Hold Level 2: Single Leg Hamstring Bridge Hold Split Squat Isometric Hold (Progress by lowering knee closer to ground) Push-up Hold: Level 2 (On knees) Level 2( From feet)
Prep
B
ALC Ground/Walking Mobility
Ground Based Mobility: 10 reps of each ROLLING Vs IRON CROSS SCORPION HIP CIRCLES (forward and backward) BIRD-DOG (elbow to knee) Walking Mobility: 10 yds of the following HIGH KNEE PULLS LEG CRADLES 3 STEP FRANKENSTEIN QUAD STRETCH WITH REACH INCHWORM 4-WAY LUNGE - 3 rounds (one lunge each way) each side WORLDS GREATEST STRETCH - 5 each side HIP FLEXOR RAISE - 10 each side
Prep
C
ALC Extensive Movement Series
1-2 sets of the following: Jog Forward and Back: 20yd each Light Skip Forward and Back: 20 yd each Side Shuffle With Arm swing 10-15 yd each Carioca: 10-15 yd each
Skill/Tech
D
ALC Max Velocity Drills
Perform each drill 1-2 x 20 yds. If you feel like the first rep was executed properly, there's no need to do it twice. A-Walk A-March A-Skip A-Switch A-Switch Triple Ankle Dribble Calf Dribble Knee Dribble Dribble Bleeds Straight Leg Bounds (for speed) Straight Leg Bounds (for distance) Build-ups 2-3. Go from 65% speed for 10 yds, 75% speed for 10 yds, and 85-95% for 20 yds. If you don't feel like reaching 95% speed on the first one, that's fine. The point is to steadily increase speed as the rep goes on. Do as many as needed to get the body feeling ready to sprint.
SPRINTS
E
ALC Max Velocity - Resisted Sprints
With Sled, 2 point stance (alternating feet each set) 2x15%BW x 30 yd 2x10%BWx 40 yd
SPRINTS
F
ALC Max Velocity - Unresisted Sprints
2 point stance (alternating feet each set) 2-4x40yd sprints
ALC Max Velocity Plyos
G
Rudimentary Plyo series- bilateral are 20 reps, unilateral are 10 reps" Lateral Backwards, Bilateral Forward Bilateral sideways Bilateral zig zag Bilateral rotational unilateral backwards unilateral forward unilateral sideways. Low-Hurdle Hops 3x5-6 reps . If no hurdles, no problem, act like theres one there. Focus on snapping off the ground quickly
Prep
A
ALC Isometrics
For all of the following, perform 10-20 seconds at each level: Anterior Chain: Level 1 - Front Plank Level 2- Single Leg Plank Level 3 - Extended Plank Lateral Chain: Level 1 - Side Plank on knees Level 2- Starfish Plank on knees Level 3- Starfish Plank Medial Chain: Level 1: Copenhagen Plank (with free hand support on ground) Level 2: Copenhagen Plank Short Lever Posterior Chain: Level 1: Glute Bridge Hold Level 2: Single Leg Glute Bridge Hold Long Lever Posterior Chain: Level 1: Hamstring Bridge Hold Level 2: Single Leg Hamstring Bridge Hold Split Squat Isometric Hold (Progress by lowering knee closer to ground) Push-up Hold: Level 2 (On knees) Level 2( From feet)
Prep
B
ALC Ground/Walking Mobility
Ground Based Mobility: 10 reps of each ROLLING Vs IRON CROSS SCORPION HIP CIRCLES (forward and backward) BIRD-DOG (elbow to knee) Walking Mobility: 10 yds of the following HIGH KNEE PULLS LEG CRADLES 3 STEP FRANKENSTEIN QUAD STRETCH WITH REACH INCHWORM 4-WAY LUNGE - 3 rounds (one lunge each way) each side WORLDS GREATEST STRETCH - 5 each side HIP FLEXOR RAISE - 10 each side
Conditioning
C
ALC Primer
This section is meant to increase the core body temperature, expose the body to a variety of movements, and prep our nervous system for the higher intensity exercises to come. For the first few weeks we'll do spikeball, and then change it up for the next block. If you guys don't have training partners you can use Shane's Extensive Movement Series. We'll go for 5 min total here.
Skill/Tech
D
ALC Acceleration Drills
Perform each drill 1-2 x 20 yds. If you feel like the first rep was executed properly, there's no need to do it twice. A-Walk A-March A-Skip A-Switch A-Switch Triple Ankle Dribble Calf Dribble Knee Dribble Dribble Bleeds Straight Leg Bounds (for speed) Straight Leg Bounds (for distance)
Speed/Agility
E
ALC Acceleration - Resisted Sprints
With sled %BW= Percent bodyweight 1-2 Sets on each of the following - From a 2 point stance (alternating feet each set): 80%BW x 5yd 50%BW x 10 yd 30%BW x 20 yd 30%BW x 25yd
ALC Acceleration - Unresisted
F
Kneeling Start on the following: (Alternate stance each set) 2x 4 step projection (see video) 2x10yd Two point stance on the following (Alternate stance each set) 1-2x20yd 1-2x25yd
G
Band Resisted Broad Jump
3 x 2
H
Hill Bounds
3 x 15
I
Danney Ball
1 x 1
Shane Lentz, PT, DPT
Shane is a Doctor of Physical Therapy with a passion for strength, speed, and power. He has experience in track, football, and powerlifting. His own journey through chronic low back and shoulder pain led him to PT. After years focused only on lifting, he rediscovered sprinting and jumping and now helps adults train athletically again.
Kent Robertson, CSCS
Kent is a strength and conditioning coach with a passion for sports performance and athletic development. With a multi-sport background including track and field and rugby, he brings an athlete-centered approach to training. He currently coaches athletes and adults with a focus on speed, power, and long-term athleticism.
This is your chance to take your athleticism to the next level! It's only up from here! Sign up, and let's get started today!
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Athletic Longevity Club
Athletic Longevity Club
Athletic Longevity Club
