Explosive Athlete

Gallen Performance

Functional Training, Speed, Strength & Conditioning, Football , Lacrosse, Basketball
Coach
Troy Gallen

The EXPLOSIVE ATHLETE program is all about training to perform at your best with workouts dedicated to maximizing your athletic ability.

This program is designed specifically for athletes & competitive individuals who want to maximize their Speed, Strength, and Explosive Power. I am bringing you daily access to WORLD CLASS training which will allow you to reach your true potential as an athlete.

This is the same system I have used to shape numerous average athletes into ELITE performers.

If you are ready to put in the work and commit to the process, this program will help you unlock the best version of yourself and allow you to EXPLODE past your competition!

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MAXIMIZE YOUR ATHLETIC ABILITY
This program is designed for you to breakthrough and reach your full potential as an athlete. Maximize your speed, explosive power, and strength needed to perform at your best.
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FASTER ACCELERATION & TOP SPEED
Speed Kills- We will go through dedicated speed sessions to improve acceleration and top speed. Our system uses a progression that has been proven to create results in sprint performance.
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TEAM ENVIRONMENT
Join a community of like minded individuals committed to achieving their goals. We are always working and pushing each other to get better EVERYDAY.
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STRUCTURED FOR SUCCESS
This training program details every aspect to ensure your success. We use proven methods to take your performance to the next level & use smart progressions and periodization to create the best results possible.
Features
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Access to Your Coach
Communication is key! You have a coach who will provide feedback, answer questions, & provide tips to help you succeed.
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Programming 4 days per week
Program will include detailed training sessions throughout the week. Program will cycle athletes through various phases to maximize improvements.
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Exercise Video Guidance
Instructional videos to guide your training.
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Delivered through TrainHeroic
No more guesswork. Professional programming delivered right to your phone.
Equipment
Required
Dumbbells // Barbell + Plates // Medicine Ball // Location to Sprint
Recommended
Hurdles // Sprint Sled // Plyo Box // Resistance Bands // Trap Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-10-31

Prep

A

Athlete Strength and Power Gym Warm Up

RAISE- Bike/Jog/Row for ~2 minutes ACTIVATE- Body weight Squat x12 Push Up x12 Split Squat ISO Hold x20 sec each leg SL RDL Body weight x12 each MOBILITY- Lunge to Overhead Reach Lateral Lunge Supine Hamstring Band Stretch Figure 4 Stretch POTENTIATE- Pogo Jumps x10 Med Ball Chest Pass x10 Repeat Squat Jump x6 Med Ball Slam x6

B1

Trap Bar Jumps

4 x 3

B2

Seated Box Jump

4 x 3

C

Back Squat

6, 6, 4, 4

D

Incline DB Press

3 x 8

E

TRX Row

3 x 8

F

DB Reverse Lunge

3 x 6

G

Landmine RDL

3 x 8

Strength/Power

H

Core Circuit Dynamic

Complete 2 Rounds - 1 x 12 reps of each exercise: 1. V Sit Up 2. Wipers 3. Toe Touches 4. Supermans

Tuesday
2022-11-2

Prep

A

Athlete Strength and Power Gym Warm Up

RAISE- Bike/Jog/Row for ~2 minutes ACTIVATE- Body weight Squat x12 Push Up x12 Split Squat ISO Hold x20 sec each leg SL RDL Body weight x12 each MOBILITY- Lunge to Overhead Reach Lateral Lunge Supine Hamstring Band Stretch Figure 4 Stretch POTENTIATE- Pogo Jumps x10 Med Ball Chest Pass x10 Repeat Squat Jump x6 Med Ball Slam x6

B1

Mini Hurdle Jump with Bounce

4 x 5

B2

Medicine Ball Slam

4 x 5

C

Trap Bar Deadlift

6, 6, 4, 4

D

RFE DB Split Squat

3 x 8

E

Chin-Up

6, 6, MAX

F

Landmine Single Arm Press

3 x 8

G

Partner Nordic Hamstring Curl

3 x 6

Strength/Power

H

Core Circuit Static

Complete 2 Rounds- 1 x 20 seconds each exercise 1. Front Plank 2. Side Plank (each) 3. Hamstring Bridge 4. Alt Shoulder Taps

Thursday
2022-11-4

Prep

A

Athlete Strength and Power Gym Warm Up

RAISE- Bike/Jog/Row for ~2 minutes ACTIVATE- Body weight Squat x12 Push Up x12 Split Squat ISO Hold x20 sec each leg SL RDL Body weight x12 each MOBILITY- Lunge to Overhead Reach Lateral Lunge Supine Hamstring Band Stretch Figure 4 Stretch POTENTIATE- Pogo Jumps x10 Med Ball Chest Pass x10 Repeat Squat Jump x6 Med Ball Slam x6

B1

Band Resisted Broad Jump

4 x 3

B2

Explosive Push Up

4 x 6

C

Bench Press

6, 6, 4, 4

D

Heels Elevated Goblet Squat

3 x 8

E

Seated Cable Row

3 x 8

F

Single Leg RDL

3 x 8

G

Kneeling Cable Chop

3 x 8

Strength/Power

H

Arm Circuit

Perform 2-3 x 12-15 reps of each exercise 1. DB Hammer Curl 2. Triceps Rope Pushdown 3. Close Grip Push Up

Friday
2022-11-5

Prep

A

SPEED WARM UP

THERMAL- Perform each exercise 1 x 20 yards: 1. Forward Skip 2. Backwards Skip 3. Side Shuffle (Each) 4. Carioca MOBILITY Perform each exercise 1 x 10 yards: 1. Forward Lunge 2. Lateral Lunge 3. Straight Leg Toe Touch 4. Quad Stretch ACTIVATE 1. Forward Pogo Jumps 2 x 5 yards 2. Power Skip For Height 2 x 15 yards 3. Power Skip For Distance 2 x 15 yards

Skill/Tech

B

Speed Activation Drills

Perform Each Drill 2 x 10 yards: 1. A Skip 2. High Knee Run 3. Straight Leg Bound 5. 30 yard Build Up Sprint

C

Wall Drill- Triple Switch

3 x 5

D

Kneeling Start Sprints

1 x 3 @ 10

E

20 Yard Sprint

1 x 6 @ 20

F

Hill Sprint

1 x 8 @ 20

Coach
coach-avatar Troy Gallen

Troy has become known as one of the top Sport Performance Coaches in the region. Through his passion for sport, he helps athletes perform at their best and achieve their dreams. Troy was a 2-Sport Division 1 Athlete, so he understands what it takes to become an elite level athlete.

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Chase Down Your Dreams!

Take a step towards becoming the best athlete you can!

Start My 7-Day Free Trial
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Join Your Virtual Gym

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

Explosive Athlete
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Explosive Athlete
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Explosive Athlete
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Explosive Athlete