New

Explode Performance

Explode Performance.

Coach
Nate Miller

This program was designed with the athlete in mind. Finally a program that will help you build lean muscle mass while also helping you achieve a high level of athletic performance. Join the Explode fam for only $15 a month.

$15 / mo
Start My 7-Day Free Trial
benefit-image-0
Top Priority
Our number one priority is the health, safety and well-being of our athletes, which means we are very serious about the planning and preparation that goes into each and every workout. Volley Vert can be described as technique sound, athlete focused, evidence based, and sustainable for the long-term.
benefit-image-1
Join The Movement
Explode Performance has been trusted by high school, college and professional level athletes for the past 10 years. Do you have what it takes to take your athleticism to the next level? Athletic Fit combines mobility, strength, agility, and jump training to help achieve your goals.
Features
feature-icon
Programming 4 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell//Dumbbells//Plates
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body/Performance/Conditioning

A1

Squat And Reach Mobility

2 x 5

A2

Lower Leg Iso

3 x 0:15

A3

90/90 Chest to Knee

2 x 10

B1

Impulse Snap Down

2 x 5

B2

3D Hops

2 x 10

B3

Prep Hop To Crossover Step

2 x 5

C1

Back Squats

6, 6, 4, 4

C2

Rocker Jumps

3 x 4

D1

Lateral Squat (Dumbell)

3 x 8

D2

Single Leg RDL (Dumbbell)

3 x 8

D3

Calf Raises

3 x 12

Monday
Week 1 Day 2

A1

Swimmers

2 x 10

A2

Shoulder Rotations (Band)

2 x 10

A3

Shin Box to Thread the Needle

2 x 10

B

Incline Bench Press (DB)

10, 10, 8, 8

C1

Pike Pushups

3 x 8

C2

Tricep Extensions

3 x 12

D1

Lateral Raises

3 x 10

D2

Bicep Curls

3 x 15

E1

Body Saws

3 x 15

E2

Weighted Twists

3 x 30

E3

Wood Chops

3 x 10

Wednesday
Week 1 Day 4

A1

Band Floor Sweeps

2 x 10

A2

Hip Flexor to Hamstring Rock

2 x 10

A3

TKE's

2 x 15

B1

Glute Bridge (Barbell)

8, 8, 6, 6

B2

Prep Hop Broad Jumps

4 x 3

C1

Single Leg Bench Squat

3 x 6

C2

KB Swing

3 x 12

C3

1.5 Squats

3 x 8

Conditioning

D

Tabata This

Tabata Row or Ride- 20s on 10s off (8-12 minutes)

Thursday
Week 1 Day 5

A1

Wall Angels

2 x 10

A2

Band Pull Aparts

2 x 12

A3

Wall T Spine Opener

2 x 5

B1

Push Press (Dumbbell)

8, 8, 6, 6

B2

Bird Dog Row

3 x 10

C1

Chin ups

3 x 8

C2

Alternating Deadbugs

3 x 20

D1

Floor Press (Dumbbell)

3 x 10

D2

Med ball rotation slams

3 x 12

Coach
More from Explode Performance.
coach-avatar Nate Miller

With over 10 years of experience in strength and conditioning, Nate Miller has trained high school, college, and professional athletes at the All-American, Olympic and NBA level. He is CSCS and USAW Certified, and I currently offering training in-person and online.

closer-image-1
closer-image-2
Join Today

Get in the best shape of your life while achieving peak athleticism.

Start My 7-Day Free Trial
closer-image-3
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Explode Performance
screenshot1
Explode Performance
screenshot2
Explode Performance
screenshot3

More from Explode Performance.

programs
Explode Performance
Start My 7-Day Free Trial