General Athletic Program
CA Performance Coaching
THE GENERAL ATHLETIC PROGRAM is built for anyone chasing serious performance gains and real, relentless athleticism.
This isn't guesswork, it's the exact style of training I've used with athletes for years to get them faster, stronger, more explosive, and harder to break.
You'll hit every corner of athletic development: ✅ Jumping & Plyometrics ✅ Ballistic power work ✅ Strength & hypertrophy
No fluff. No wasted reps. Just a proven system that builds complete athletes. If you want to move, feel, and perform like one, this is where you start.
PREP
A
Bike 3min Reverse Lunge + Rotation x8ea DB Y Raise x8 x2
B1
Pogo Jump
3 x 20
B2
Approach Box Jump
3 x 4
C1
Front Squat
3 x 5
C2
Eccentric Sit Up
3 x 8
D1
Incline Bench Press
3 x 6
D2
Wide Grip Pull Ups
3 x 8
E
Band Assisted Nordic Curl
3 x 6 @ 8
PREP
A
Bike 3min Lunge + Arabesque x6ea Underhand Band Pull Aparts x15 x2
B
Seated Broad Jump
1 x 5:00
C1
Hang Power Clean
3 x 4
C2
Hang Clean High Pull
3 x 4
D1
Pendlay Row
3 x 8
D2
Dips
@ 7
E1
Prone Machine Hamstring Curl
3 x 10
E2
Copenhagen Hold
F
Hammer Curl
3 x 20
PREP
A
Bike 3min Deep Squat Jumps x10 SL Feet Elevated Hamstring Bridge x10 ea Yoga Push Up x8 x2
B1
Repeat Broad Jump
3 x 8
B2
Med Ball Slam
3 x 5
C1
Romanian Deadlift (RDL)
3 x 5
C2
Russian Twist
3 x 20
D1
DB Bench Press
3 x 8
D2
Half Kneeling Cable Row
3 x 12
E
Leg Extension
3 x 20
PREP
A
Bike 3min Kick Stand RDL (SLOW)x6ea Push Up Rotation x5ea x2
B1
Depth Plyo Push-Up
3 x 5
B2
Skater Bounds w/ Med ball
3 x 12
C1
Seated DB Press
3 x 6
C2
Rear Delt Flyes
3 x 10
D1
GHD Hip Extension
3 x 12
D2
Sprinter Calf Raise
3 x 20 @ 8
E
Dumbbell Skull Crusher
3 x 20
Cody Abrahams
Cody possesses comprehensive knowledge for improving athletic performance. With his experience working in semi professional Rugby over the past 3 years, Cody provides extensive knowledge in creating robust athletes that can endure the rigours of their sports.
Follow a tailored athletic development program to take you to the next level
Start My 7-Day Free Trial
Adam Arias
Combat Sport
Verified Athlete"This program helped me get strong a explosive during my fight camps and has kept me healthy during my training"
Jamie Craig
Soccer
Verified Athlete"I have previously struggled to get through a full soccer season due to injuries. This program has helped me perform this season and reduced the risk of injury. Love it!"
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General Athletic Program
General Athletic Program
General Athletic Program
