Elite Performance Training

Nighthawk Sports Performance

Strength & Conditioning, Field Sports, Football , Basketball, Soccer, Hockey, Lacrosse, Baseball , Volleyball, Power Sports
Coach
Brendan Satterlund

Elite Performance Training is for anyone looking to dominate in their sport or just life in general. Whether you're a high-school athlete trying to make it to the next level, in college chasing championships, or just want to stay athletic and play the sports you love as you age this is the plan for you.

This program will build strength, power, speed, and agility through compound lifts, sprints, and jumps. However, most importantly it will make you a better mover providing you more solutions out on the field to find success. Guided exploration sections provide you the opportunity to learn new skills and discover what your body is capable of.

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Increased Outputs
Heavy and explosive compound movement to build strength and power
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Movement Mastery
Exploration sections to learn and develop new skills. More movement options allows for more movement solutions to find success in your sport.
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Improved Speed & Explosiveness
Speed is King. Train fast to be fast
Features
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Access to your coaches
Check-ins each phase and direct messaging whenever you need extra guidance.
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Programming 4 days per week
Four days focusing on Strength, Power Development, Speed & Agility, and Movement Exploration. Three additional active recovery days to stay moving.
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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
Everything you need in app, right at your fingertips. Exercise tracking to measure progress over time.
Equipment
Required
Squat Rack // Barbell // Dumbells // Pullup Bar // Bench // Medicine Balls // Space to Move, Sprint, & Jump
Recommended
Resistance Bands // Boxes to Jump On or Off // Foam Rollers or PVC Pipes
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-12-4

Skill/Tech

A

Be a Athlete

Practice your sport, learn a new skill, play a pickup game, etc. Get out of the gym and do something with your body

Monday
2022-12-5

A1

Bear Crawl Ball Catch

3 x 10

A2

Crab Ball Catch

3 x 10

B

Kneeling Plyo Pushup

4 x 4

C1

BB Bench Press

3 x 8 @ _ , _ , MAX lb

C2

BB Bench Press

1 x MAX @ 80 %

D

Pullups

3 x MAX

E1

DB Incline Hex Press

3 x 8

E2

DB Incline Rows

3 x 10

F

ISO Elevated Pushup

1 x 2:00

Tuesday
2022-12-6

A

Jump Parkour

1 x 5:00

B

Kneeling Jump Variations

1 x 15

C1

Back Squat

3 x 8 @ _ , _ , MAX lb

C2

Back Squat

1 x MAX @ 80 %

D

ISO Lunge

1 x 2:00

E1

DB RFE Split Squat

3 x 8

E2

Foam Roller Glute Bridge

3 x 0:30

F1

3-way Calf Raise

3 x 15

F2

Wall Lean Tibialis Raise

3 x 12

F3

Low Pogo Hops

3 x 1:00

Wednesday
2022-12-7

A1

Spinal Rolling

1 x 2:00

A2

Spinal Side Bends

1 x 2:00

A3

Spinal Rotations

1 x 2:00

A4

Bodyweight RDL

1 x 2:00

A5

Superman Cross-body Crawl

1 x 2:00

Conditioning

B

Low Intensity Cardio

20-30 mins Your choice of activity

Thursday
2022-12-8

A

Roll Variations

1 x 5:00

B1

Lateral MB Throw

4 x 3

B2

MB Slam

4 x 5

C

BB Bench Press

3 x 8 @ 80 %

D

ISO Dip

1 x 2:00

E1

DB Push Press

4 x 6

E2

BB Inverted Row

3 x MAX

F1

DB Lateral Raises

2 x 7

F2

DB Cuban Press

2 x 7

F3

DB Rear Delt Fly

2 x 7

Friday
2022-12-9

A

Foam Roller Balance

1 x 5:00

B1

Bounds

4 x 10

B2

Sprints

5 x 20

C

Back Squat

3 x 8 @ 80 %

D1

BB RDL

4 x 6

D2

Elevated Single Leg Squat

4 x 5

E1

Side Lying Leg Raise

3 x 12

E2

Ankle Squats

3 x 15

F

ISO Glute Bridge

1 x 2:00

Saturday
2022-12-10

A1

DB Curls

4 x 25

A2

DB Skull Crusher

4 x 25

Mobility

B

10-15 mins: Roll out or stretch any problem areas

Coach
coach-avatar Brendan Satterlund

Coach - 5+ years of training experience with athletes at all levels

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Time to Fly High

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FAQs
Do I need to be an athlete?
Not at all! This program will be great for anyone who wants to be strong, powerful, and move well
When should I start?
Right now! Don't wait to become the athlete you were meant to be. Hop right into the program wherever we are.
What if I miss a day?
Not a big deal, life happens to us all. If it is primary lifting day you can do it in place of one of the recover days, just scroll back to the workout you missed and click start session, the app will automatically prompt you to move the session to today in your calendar.
How long does it take to complete the workout?
Primary lifting days will generally take between an hour and hour and a half depending on the rest you take. Recovery days will be anywhere from 20 to 45 minutes.
What if I don't have time to complete the entire workout?
Start from the beginning and get through as much as you can. The most important parts of each workout will always be done at the begging. Add anything you missed to your recovery days.
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Elite Performance Training
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Elite Performance Training
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Elite Performance Training
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Elite Performance Training