Fit Pro

Coach Juan P

Basketball, General Fitness, Multi-sport
Coach
Juan Perez

You live different, you play different, so why not train different? You want the most out of life, you strive for more in everything you do including training. This program is for those who are looking to change up their routine and start to develop some serious fitness. Whether you are a corporate athlete, high level team sport athlete, or a tactical athlete, this program is designed to help you restore those areas of movement that have been neglected in favor of that important deadline, big game, or high level mission.

Each training day is structured to hit each training goal so that you get what you need- a more powerful more explosive you for your sport, while still improving health and wellness to increase your durability and injury resistance.

Features
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Programming 6 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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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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
barbell, plates, dumbbells, physioball, chin up bar
Recommended
bands, hex bar, medballls
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-05-01

A1

Jump Rope

2 x 2:00

A2

Mobility Flow

B

Accelerations (Soft Start)

1 x 10

Circuit

C

Do either the first 2 exercises OR the second 3. If available use a basketball court or any open space to do these jumps. If space is not available, do the second set of 2 exercises. If doing the first two exercises, perform for 2-3 sets of 30-40 yrds or 3-4 lengths of a basketball court. If doing the second set of 2 exercises, do 2-3 sets of 8-10 reps on SL Box jumps, and 2-3 sets of pogo lunge jumps. Longer rest between sets/ exercises

D

DB Jumps

3 x 5

E1

Back Squat

4 x 4

E2

DB Incline Press

4 x 5

F1

Zottman Curls

2 x 10

F2

Tiger Bend Push ups

2 x 10

Monday
2023-05-02

Circuit

A

25-35 min stair master or rowing ergometer levels 8-13 on stair master, for completion on ergometer

Tuesday
2023-05-03

A1

Bench Press

4 x 4

A2

Bent Over Y's, T's, W's

3 x 3

B1

Front Squat

4 x 4

B2

Bear Position Alt. Toe Touches

3 x 10

C1

DB SL RDL

3 x 8

C2

Seated Row

3 x 8

C3

Seated Plate Twists

3 x 10

Wednesday
2023-05-04

Circuit

A

pick an piece of exercise equipment, go as hard as you can for 30 seconds, active recovery for 30 seconds= 1 rep 4x5 reps

Thursday
2023-05-05

A

Jump Rope

2 x 2:00

B1

Accelerations (Soft Start)

B2

90/90 Sit with Lean

C1

SL Bench/ Box Jumps

2 x 10

C2

Approach Jumps

3 x 10

D1

Trap Bar Deadlift

4 x 4

D2

Bent Over T-Spine

3 x 8

E1

SL Glute Bridge

@ 8

E2

Arnold Press

2 x 8

Coach
coach-avatar Juan Perez

With over a decade of experience, Coach Juan P has trained hundreds of athletes. To name a few, his roster includes Philadelphia 76'ers Matisse Thybulle, Markelle Fultz of the Orlando Magic, Mizzou's Jesus Carralero, Division I All-Conference athlete Ricky Clemons, Big South Freshman of the year and Australian National Basketball Team athlete Anthony Dell'Orso.

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