DAWG POUND ATHLETICS

Coach

Kyle Henmi

This program is specifically for athletes who are looking to build Strength, Rotational Power, and Speed to help achieve their on-field goals at playing at an elite level

5 Workouts/Week that are updated weekly

The Program Consists of 4 Parts

Warm-Up: Focus on Increasing Range of Motion through Mobility and Activation Exercises
Plyometrics: Focus on increasing rate of force production to increase Speed and Power
Strength: Focus is on using Accomodating Resistance to help increase Power Output and Overall Strength to allow athletes to have the ability to produce more force
Movement Patters: Strengthening Positions and Movements that Transfer Directly To The Field Such As Medball Throws and Slams

$59 / mo

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Train Like A DAWG

Over 100 + Professional, Collegiate, and High School Athletes have followed this program. Become the Strongest, Fastest, and most Powerful version of yourself by Training Like A DAWG

The Guidance You Need

Take the guess work out of it. Follow a program that is tested and proven to work time and time again to allow athletes to perform at the highest level

Features

Access to your coaches

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

Programming 5 days per week

Daily strength, power, and plyometric 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

Detailed, expert instruction

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

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going, all through an app.

Equipment

Required

Barbell, Dumbbells, Kettlebells, Plates

Sample Week

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

Sunday

2024-4-22

Banded Hip Flexor Stretch

2 x 60

Frog Stretch + T Spine Rotation

2 x 10

Seated Hip Rotations

2 x 10

Glute Bridge March

2 x 10

Goblet Wall Sit Hold

2 x 30

Heel Elevated Goblet Squat

2 x 12

Weighted Depth Land to Box Jump

3 x 2

Anderson Safety Bar Squat

3 x 2

Staggered Lateral Rotational Broad Jump

3 x 1

Box Pistol Squat

3 x 6

Banded KB Swing

3 x 10

DB Farmer's Carry

3 x 50

Monday

2024-4-23

Single Arm Hanging Lat Stretch

2 x 0:30

Banded Quadruped T Spine Rotation

2 x 10

Banded Shoulder Internal Rotation

2 x 10

Banded YTAs

2 x 12

Staggered T Spine KB Row

2 x 10

Bench Pike Ups

2 x 5

Single Leg Rhythm Medball Shotput

3 x 3

Standing Rotational Landmine Press

3 x 3

Seated Single Arm Rotational Cable Row

3 x 8

Alternating DB Chest Supported Rows From Top

3 x 5

Ring Face Pulls

3 x 10

Staggered Crossbody Chip

3 x 10

Tuesday

2024-4-24

Seated PVC Pipe T Spine Rotation

2 x 10

Banded Staggered Hip Airplanes

2 x 10

Whatstrap Banded Shoulder Hip Separation

2 x 10

180 Rotational Banded Chop to Press

2 x 10

KB Lateral Hip Shift

2 x 10

Medball Rotational Jumping Lunges

2 x 5

Half Kneeling Lateral Bound

3 x 3

Whatstrap Lateral Lunge with Rotation

3 x 5

Hang Landmine Clean and Press

3 x 3

Rotational Single Leg Hop to Medball Shotput

3 x 3

Whatstrap Backward Rotational Lunge

3 x 5

Backward Medball Lunge to Scoop

3 x 4

Foot Elevated Ring Rows

3 x 12

Wednesday

2024-4-25

Foam Roll Laying Chest Opener

2 x 10

Banded Half Kneeling Wall T Spine Rotation

2 x 10

Plate T Spine Extensions

2 x 10

Prone Angels

2 x 10

Wall Ys Slides

2 x 10

Single Arm Banded Presses

2 x 10

Seated Medball Shotput

3 x 3

Consecutive Landmine Shoulder Rotational Presses

3 x 5

Banded Speed KB Row

3 x 10

Kneeling Single Arm Latpull Down

3 x 6

Ring Y Pulls

3 x 10

Elbow Body Saws

3 x 10

Thursday

2024-4-26

Laying Bretzel

2 x 60

Greatest Stretch in the World

2 x 5

Shin Box Figure Four Dabs

2 x 10

Standing Hip Internal Rotations

2 x 10

Lateral Banded Hip Extensions

2 x 12

Banded Anti-Rotational Reverse Lunge

2 x 10

Banded Consecutive Jumping Lunges

3 x 3

Dynamic Effort Staggered Trap Bar Deadlift

6 x 1

Banded Sliding Lateral Lunge

3 x 5

Single Leg Hop to Medball Hip Throw

3 x 4

Double Kneeling Banded Pallof Hold

3 x 0:30

Coach

More from DAWG POUND ATHLETICS

Kyle Henmi

Former College Baseball Player looking to empower motivated athletes who looking on guidance in their training.

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FAQs

What will I get out of this program?

This program is designed to increase strength, power, and speed to help athletes reach their athletic potential to help them perform at an elite level on the field

The Proof

Thomas Mccaffrey

Collegiate Baseball Player (UCI)

Verified Athlete

"This program is excellent for maximizing athleticism. explosiveness, and strength through various high intensity exercises that are ultimately fun and challenging"

Duncan Marsten

Wake Forrest Commit

Verified Athlete

"Before training with DAWG Pound my gameplay was super raw. I used brute strength to get the job done. With my new training program, the combination of mobility and isolated movement patterns have trained my body to become more direct and efficient on the field to get me to where I am at today."

Tommy Bridges

TCU Commit

Verified Athlete

"These workouts have helped me stay loose with my shoulder while adding strength and stability, along with being more explosive. I have gained 5 pounds in 3 months and my shoulder and hip mobility is the best its been. DAWG Pound is without a doubt the place to get better."

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DAWG POUND ATHLETICS

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DAWG POUND ATHLETICS

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