BUILT

Erickson Performance

Strength & Conditioning

Coach

Sam Erickson

Embrace the athlete within! BUILT is designed to unleash the athletic power caged within each and everyone of us. Whether a competitive athlete or a human looking to perform how they were meant to, BUILT will bring you profound results.

This training aims to boost speed, power, and strength that can be channeled into competition or utilized for being a better human. A potent stimulus derived from sprints, jumps, throws, and heavy lifts will fundamentally alter the human and athlete you are.

Unless you are satisfied with stagnation, join a growing community of humans pushing their body and spirit to places never before seen.

$49 / mo

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SPEED KILLS

Speed is the cornerstone of athleticism. Prepare to set PR's in your speed and change of direction, leaving the rest behind.

YIELD TO NO ONE AND NOTHING

By dominating heavy weights and imposing your will on them, you will find that no challenge, physical nor mental, will be too much for you to handle.

UNLEASH THE POWER WITHIN

Through jumps, throws, and Olympic lifts, we will develop undeniable power that you can unleash at a moment's notice.

Features

Access to your coaches

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

Programming 4 days per week

Daily speed, strength, and conditioning 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

Detailed, expert instruction

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

Committed Teammates

Join a community of humans with one shared goal: UNLEASH THE ATHLETE WITHIN!

Delivered through TrainHeroic

Simple, streamlined. Everything in one place.

Equipment

Required

Barbell // Dumbbells // Bumper Plates // Medicine Balls // Squat Rack // Pull Up Bar // Turf or Grass

Sample Week

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

Monday

BUILT GPP Acceleraton/Lateral COD

Cat Cow

1 x 10

Scorpion

1 x 10

Crucifix Stretch

1 x 10

Seal to Down Dog

1 x 10

Lateral Shuffle

1 x 10

High Knee Carioca

1 x 10

Skips for Height

1 x 10

Skips for Distance

1 x 20

Side to Side Leg Swings

1 x 10

Forward and Backward Leg Swings

1 x 10

ALTIS Rudiment Series

1 x 10

A-Skip

1 x 10

A-Switch

1 x 10

A Run

1 x 10

Lunge Snapdown

3 x 6

Non-Counter Movement Broad Jump

3 x 5

Straight Leg Bound

5, 5, 20, 20

5-10-5 Shuttle

1 x 4

10 Yard Sprints

4, 3, 3

Lunge Iso W/ Plantarflexion

3 x 30

Walk

1 x 3:00

Diaphragmatic Breathing

1 x 3:00

Tuesday

BUILT FB 1x20

Cat Cow

1 x 10

Hip 90-90 Switches

Push Up to Down Dog

1 x 10

Reverse Lunge and Reach

1 x 10

Hamstring Sweeps

1 x 10

Leg Cradle to Lateral Lunge

1 x 10

YTW

1 x 5

Med Ball Rotational Throw

3 x 5

Rapid Line Hops

4 x 5

Power Clean Complex

5 x 2

Front Squat

1 x 20

Lat Pulldown

1 x 20

Incline DB Bench Press

1 x 20

RDL

1 x 20

DB Side Bend

1 x 20

DB Shoulder Press

1 x 20

Chest-Supported DB Row

1 x 20

Stability Ball Hamstring Curl

1 x 20

Leg Extension

1 x 20

D10

Tricep Pushdown

1 x 20

D11

Standing Cable Hip Flexion

1 x 20

D12

EZ Bar Curl

1 x 20

D13

Hip Adductor Machine

1 x 20

D14

DB Lateral Raise

1 x 20

D15

Machine Hip Abduction

1 x 20

D16

Seated Calf Raise

1 x 20

D17

DB Tib Raises

1 x 20

D18

DB Shrug

1 x 20

D19

Decline Crunch

1 x 20

D20

DB Wrist Curl

D21

DB Wrist Extension

1 x 20

Walk

1 x 3:00

Diaphragmatic Breathing

1 x 3:00

Wednesday

BUILT Tempo Day

Cat Cow

1 x 10

Scorpion

1 x 10

Crucifix Stretch

1 x 10

Seal to Down Dog

1 x 10

Lateral Shuffle

1 x 10

High Knee Carioca

1 x 10

Skips for Height

1 x 10

Skips for Distance

1 x 20

Side to Side Leg Swings

1 x 10

Forward and Backward Leg Swings

1 x 10

ALTIS Rudiment Series

1 x 10

A-Skip

1 x 10

A-Switch

1 x 10

A Run

1 x 10

Tempo Runs

4 x 5 @ 50

Walk

1 x 3:00

Diaphragmatic Breathing

1 x 3:00

Thursday

BUILT Hill Day

Cat Cow

1 x 10

Scorpion

1 x 10

Crucifix Stretch

1 x 10

Seal to Down Dog

1 x 10

Lateral Shuffle

1 x 10

High Knee Carioca

1 x 10

Skips for Height

1 x 10

Skips for Distance

1 x 20

Side to Side Leg Swings

1 x 10

Forward and Backward Leg Swings

1 x 10

ALTIS Rudiment Series

1 x 10

A-Skip

1 x 10

A-Switch

1 x 10

A Run

1 x 10

Lunge Snapdown

3 x 6

Non-Counter Movement Jump

3 x 5

Straight Leg Bound

5, 5, 20, 20

Hill Sprints

2 x 5 @ 20

Single Leg Wall Bridge

3 x 20

Walk

1 x 3:00

Diaphragmatic Breathing

1 x 3:00

Friday

BUILT FB 1x20

Cat Cow

1 x 10

Hip 90-90 Switches

Push Up to Down Dog

1 x 10

Reverse Lunge and Reach

1 x 10

Hamstring Sweeps

1 x 10

Leg Cradle to Lateral Lunge

1 x 10

YTW

1 x 5

Med Ball Rotational Throw

3 x 5

Rapid Line Hops

4 x 5

Hang Power Clean Complex

5 x 2

Rear Foot Elevated Split Squat

1 x 20

Lat Pulldown

1 x 20

DB Bench Press

1 x 20

RDL

1 x 20

Hanging Knee Raise

1 x 20

Dips

1 x 20

1-Arm DB Row

1 x 20

Stability Ball Hamstring Curl

1 x 20

Leg Extension

1 x 20

D10

DB Overhead Tricep Extension

1 x 20

D11

Standing Cable Hip Flexion

1 x 20

D12

Seated Incline DB Curls

1 x 20

D13

Hip Adductor Machine

1 x 20

D14

Cable Facepull

1 x 20

D15

Machine Hip Abduction

1 x 20

D16

Calf Raise

1 x 20

D17

DB Tib Raises

1 x 20

D18

DB Shrug

1 x 20

D19

High-Low Cable Chop

1 x 20

D20

DB Wrist Curl

D21

DB Wrist Extension

1 x 20

Walk

1 x 3:00

Diaphragmatic Breathing

1 x 3:00

Coach

More from Erickson Performance

Sam Erickson

Coach Sam brings you training built on the fundamentals of performance training and research, refined through his own experience. Owner of Erickson Performance, Coach Sam calls upon his success developing the speed, power, strength, and performance outcomes of over 500 athletes across all levels of sport since 2021.

Why wait?

Your first 7-days are FREE! Try the program and FEEL the difference with BUILT.

Start My 7-Day Free Trial

FAQs

Can I do this program at my gym?

Absolutely! BUILT has been written in an attempt to be both effective yet logistically feasible. Supersets are prescribed but the training can be done in straight sets. Every gym will have all you need to BUILD A BETTER ATHLETE.

Will I be in touch with Coach Sam?

Yes you will! There is a community chat that I will regularly monitor and chime in on. The bonus is that you can get AND give support to the BUILT community. You will never be left high and dry in the BUILT community.

Is this a good program for me?

BUILT is the BEST program for you if: -You are a current or former athlete looking to be better than you were last season -Have a big athletic goal you need support in achieving -Are looking to feel stronger, faster, lighter, and more powerful

What if I miss a day?

No worries! Workouts can be moved around within the app to best fit your schedule.

Can I split the workout into two sessions?

Yes! If you need to separate your sprinting and lifting/conditioning and lifting by a few hours or even a day. This team is like clay: Mold it to what you need!

What if I can't do an exercise?

That is okay! Substitutions will be suggested or you can perform your own swaps right in the app. Do what is best for you.

The Proof

James

Basketball Coach & Former JUCO Guard

Verified Athlete

"In the few months I’ve put into the program have given me the structure and progression that I missed as an athlete. BUILT has me lighter, more explosive, and recovering better than I ever was in my playing days. My knees don’t hurt, my hips are getting more flexible, and my back pain is almost gone"