DAWG POUND ATHLETICS

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
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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
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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
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Access to your coaches
Coach who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, power, and plyometric training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-3-4

A1

Vertical Bretzel

2 x 1:00

A2

Shin Box Figure Four Dabs

2 x 10

A3

Foam Roll Internal Rotations

2 x 10

B1

Lateral Banded Hip Extensions

2 x 12

B2

Unilateral Deadbug

2 x 10

B3

Knees Over Toes Split Squat

2 x 10

C

Staggered Box Jumps

4 x 1

D1

Anderson Safety Bar Split Squat

3 x 2

D2

Lateral Bound

3 x 3

E1

Goblet Crossover Step Ups

3 x 6

E2

Banded KB Swing

3 x 10

E3

Offset KB Farmer Bottom Up KB Carry

3 x 50

Monday
2024-3-5

A1

Pole Lat Stretch

2 x 1:00

A2

Half Kneeling Torso Wall Windmills

2 x 5

A3

PVC Laybacks

2 x 10

B1

Diagonal Pull Aparts

2 x 12

B2

Wall Slides

3 x 10

B3

1/3 Turkish Get Ups

2 x 8

C

Staggered Medball Slams

3 x 3

D1

Split Stance Single Arm Cable Press

3 x 5

D2

Birddog Row

3 x 5

E1

DB Kickbacks

3 x 15

E2

Banded Speed Row

3 x 10

E3

Offset Waiter Carry

3 x 50

Tuesday
2024-3-6

A1

Frog Stretch + T Spine Rotation

2 x 10

A2

Banded Staggered Hip Airplanes

2 x 10

A3

Shin Box IR + ER Lift Offs

2 x 5

B1

Elevated Push Up to Scap Pull

2 x 5

B2

Staggered Reciprocal Cable Row

2 x 10

B3

Medball Rotational Jumping Lunges

2 x 5

C1

Goblet Banded Lateral Lunges

3 x 5

C2

Consecutive Landmine Rotations

3 x 3

C3

Single Leg Jump to Medball Throw

3 x 3

D1

Single Leg KB Swing

3 x 8

D2

Recoil Medball Hip Scoops

3 x 4

D3

Ring Face Pull to Press

3 x 10

Wednesday
2024-3-7

A1

Plate T Spine Extensions

2 x 10

A2

Banded Quadruped T Spine Rotation

2 x 10

A3

Banded Shoulder Internal Rotation

2 x 10

B1

Banded YTAs

2 x 12

B2

Half Kneeling KB Windmill

2 x 8

B3

Future Method Push Ups

2 x 8

C

Front Facing Medball Throw

3 x 3

D1

Banded Landmine Press

3 x 3

D2

Single Arm Deceleration Rows

3 x 8

E1

Latpull Down with Single Arm Eccentric

3 x 4

E2

Standing DB ER Isometric Hold

3 x 0:15

E3

Half Kneeling Chop + Overhead Reach

3 x 10

Thursday
2024-3-8

A1

Banded Figure Four Stretch

2 x 60

A2

Greatest Stretch in the World

2 x 5

A3

Standing Hip CARs

2 x 5

B1

Glute Bridge March

3 x 10

B2

Banded Lat Pull Deadbug

2 x 10

B3

Staggered KB Swings

2 x 8

C

Consecutive Trap Bar Jumps

3 x 3

D

Staggered Trap Bar Deadlift

6 x 1

E1

Banded Sliding Lateral Lunge

3 x 6

E2

Step Back Medball Hip Throw

3 x 4

E3

Double Kneeling Banded Pallof Hold

3 x 0:20

Coach
coach-avatar Kyle Henmi

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

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Train Smarter Not Harder

STOP GUESSING! Follow A Program and Become A DAWG

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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
verified-athlete-avatar 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"

verified-athlete-avatar 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. Everybody knows that strength can equal velocity but getting down to the specific details is what separates players from the rest"

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DAWG POUND ATHLETICS
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DAWG POUND ATHLETICS
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DAWG POUND ATHLETICS
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DAWG POUND ATHLETICS