EDJC Performance Training Team

EDJC Performance

Plyometrics, Multi-sport, Strength & Conditioning, Speed

Coach

Ed Cuevas

The EDJC Performance Training Team was created to provide high quality training comprised through years of research & knowledge gathered from training both field & court sports such as volleyball, basketball, & baseball.

This training team will focus on the 2 primary pillars of physical development, structural foundation & output. This will give athletes the opportunity to become the most explosive & durable version of themselves.

With that being said, this program will challenge you through various movements such as sprinting, jumping, throwing, & lifting. Each individualized program will be created with one goal in mind, to make you the best athlete you can possibly be in your respective sport.

Monday: Jumps + Acceleration Sprints & Lower Body Lift Tuesday: Throws & Upper Body Lift Wednesday: Aerobic Conditioning & Full Body Maintenance Thursday: Jumps + Max Velocity & Lower Body Lift Friday: Throws + UB Plyometrics & Upper Body Lift

God gave us one body, let’s invest in it, & make it last a lifetime.

Start your journey to athletic supremacy & join the team now.

$50 / mo

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Invest In Yourself

Put your time & effort into building the best athlete you can be. One of the best ways to do that is by improving your physical development through increasing your strength, power, speed, & explosiveness. In doing so, you will separate yourself & be prepared to dominate in your sport.

Simplicity Always Wins

This training team removes all the fluff in programming & cuts straight to the point. Not only is our training effective & simple, but it will push you out of your comfort zone. By challenging ourselves, we are forcing our body to adapt which is where true progress lies.

Get Comfortable with Hard Training

This program will allow you to push yourself & develop the habit of enduring hard training. This training team will set the standard of what effective training really is through high intense sessions, designated recovery days, and appropriately prescribed volumes.

Have Direct Access to Me

I’ve coached many different athletes from various backgrounds. This team is the result of years of trial & error transformed into a high system of elite training principles. Please feel free to message me directly through the app if you have any questions.

Features

Programming 6 days per week

Flexible to accommodate training schedule to your availability.

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

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Dumbbells // Chin-Up Bar // Barbells // Space to Move // Bench // Plates

Recommended

Slant Board // Med-Balls

Sample Week

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

Sunday

General Physical Prep - Lower Body 1

Pogo Prep Series

1 x 10

Depth Drop

2 x 5

Broad Jumps (Non Consecutive)

2 x 3

Acceleration Sprints

1 x 4 @ 10

Barbell Back Cyclist Squat

4 x 6

Body Weight Seated Good Morning

4 x 8

Safety Bar Calf Raise Hold

3 x 0:20

BB RDL

3 x 6

Hanging 90° Knee Raise

3 x 10

Monday

General Physical Prep - Upper Body 1

Yoga Push-Up w/ Pause

2 x 8

Prone Swimmer

2 x 10

Incline Push Up Depth Drop

2 x 5

MB Scoops

2 x 3

Accentuated Neutral Grip Chin-Up

4 x 3

1 Arm DB H.A. Overhead Press

4 x 6

1 Arm DB Row - Hand/Knee Supported

3 x 8

DB Incline Press

3 x 6

DB External Rotation - Knee

3 x 8

Tuesday

Active Recovery

Jump Rope

1 x 75

Assault Bike

1 x 10:00

Front Foot Elevated Split Squat Hold

2 x 0:20

Side Plank w/ Clamshell - Knee

2 x 10

Copenhagen Plank - Knee

2 x 0:30

Seated DB Hammer Curl

3 x 8

Lying DB Skull Crusher

3 x 8

DB Shrugs

3 x 10

Wednesday

General Physical Prep - Lower Body 2

Pogo Prep Series

1 x 10

Hurdle Jumps - Low

3 x 5

Acceleration Sprints

1 x 4 @ 15

Zercher Cyclist Squat

4 x 6

Lying Leg Curl

4 x 6

Lunging Body Weight Step Up

3 x 6

45° Back Extension Hold

3 x 0:20

Single Leg Calf Raise Hold Pos. 2

3 x 0:20

Thursday

General Physical Prep - Upper Body 2

Yoga Push-Up w/ Pause

2 x 8

Prone Swimmer

2 x 10

Incline Plyo Push-Up

2 x 5

Accentuated Chin-Up

4 x 3

Incline BB Bench Press - Close Grip

4 x 6

TRX Inverted Row

3 x 8

DB Decline Bench Press

3 x 6

DB Reverse Curl

3 x 8

Cable Tricep Pulldown

3 x 8

Trap Y Raise w/ Pinch

3 x 8

Coach

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EDJC Performance Training Team

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