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Athlete GPP

Mvmt Optics Phys Ed

Basketball
Coach
Jeremy Mumu DPT

Athlete GPP offers evidence-informed strength and plyometric programming designed by a licensed sports physical therapist. This program integrates lower body and upper body strength days with micro-dosed plyometric sessions to support performance, movement efficiency, and long-term joint health. Ideal for recreational and competitive athletes seeking structured, progressive training rooted in return-to-sport and injury risk reduction principles.

$25 / mo
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Structured, Progressive Programming
This program removes the guesswork by providing a clear weekly structure: lower body strength days, upper body session, and short plyometric micro-dosing days. Each phase is intentionally built to progress over time—so you’re not just working out, you’re training with purpose. Whether you’re chasing performance or just looking to move better, the structure keeps you consistent and progressing.
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Plyometric MicroDosing: Power Elasticity
nstead of overloading with high-volume jumping, the program includes short, focused plyometric sessions (15–20 minutes) to improve tendon health, reactivity, and ground contact efficiency. These sessions are dosed to enhance athleticism without overtaxing the nervous system—ideal for hoopers, climbers, and active adults who want to move with more spring and control.
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Hybrid Strength and Movement Focus
More than just lifting, the sessions blend strength with movement prep, mobility, and sport-relevant patterns. Lower body days aren’t just about squats—they integrate deceleration, single-leg control, and plyos to build force production and absorption. The upper body work targets strength, control, and postural endurance, helping you stay durable and athletic across all movement demands.
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Performance Without Burnout
The weekly setup allows for intensity without excess volume. Plyos are micro-dosed. Lifts are coached for quality. Recovery is respected. This keeps you progressing without hitting a wall—perfect for athletes balancing other training, rec games, or just full schedules. You’ll feel the difference in energy, not just soreness.
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Accessible Coaching and Community
Even in its early phase, the program is evolving with feedback. You’re not just buying a plan—you’re part of a growing team. You can drop comments, ask questions, share form clips, and get support along the way. It’s like having a coach in your corner while still training on your own time.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell // box // free weights // bands
Recommended
hex bar // med ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
General Lower Body Strength

Prep

A

AT Circuit

2-3 rounds of each Single leg KB pass 10 passes A March 10-15 yards

B1

Bridge with Heel Raise Isometrics

3 x 30

B2

Floating Heel Hip Hinge to Squat

3 x 8

C

DB Split Squat

4 x 6

D

KB single leg RDL

3 x 8

E

Standing Barbell Calf Raise

3 x 10

Monday
Micro-dosing power

A1

A-Skip

3 x 15

A2

B-Skip

3 x 15

B1

Lateral Hops (Outside/Inside)

2 x 10

B2

Linear Bound

2 x 8

C

Power Step-Up

4 x 4

Tuesday
General Upper Body Strength 

A1

Barbell Push-Up

3 x 8

A2

Band Face Pull

3 x 15

A3

Resistance Band Lat Pull Down

3 x 15

B

Bent Over Ball Slams

3 x 5

C

Barbell Bench Press

3 x 5

D

1-Arm DB Row

3 x 10

E

Alternating DB Press

3 x 10

Wednesday
Micro-dosing power

A1

Lateral Lunge to Curtsy Lunge

2 x 10

A2

Wall Lean supported Heel Raise

2 x 6

B

High Knee Rev Up

3 x 7

C

Sprint Face Down Sideways

4 x 15

D

Drop Jump (quick)

3 x 4

E

Explosive Step Ups w/ DB

3 x 8

Thursday
Squats

A1

HIP CARS w/ dowel and foam roller

3 x 5

A2

Lateral A skips

3 x 15

B

Back Squat

4 x 5 @ 6, 7, 8, 8

C

Yielding Isometrics BB split squats

3 x 30

D

KB snatches SA

5 x 4

Coach
More from Mvmt Optics Phys Ed
coach-avatar Jeremy Mumu DPT

Physical Therapist

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Athlete GPP
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Athlete GPP
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Athlete GPP
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Athlete GPP
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