The Athletic Lab
Theathleticpt
Speed, Field Sports, Strength & Conditioning, Plyometrics, Multi-sportThe Athletic Lab Training Team was formulated with one goal in mind: delivering my most up-to-date training methodologies geared towards getting as jacked and athletic as possible. No more waiting for the next program, work with me in real time as I offer my guidance towards becoming the athlete you desire.
These are the exact training methods I used to go from a 4.77 to a 4.38 40yd dash in only 10 months, while also jumping over 40”, squatting over 2.5x bodyweight, and deadlifting well over 3x bodyweight.
Whether you goal is to run a faster 40, jump higher, get stronger, look better, or simply become a better athlete on whatever field you desire; the Peak Performance Training Team will help you accomplish this while also being easily modifiable for specific goals.
The format is as follows (with modifications allowing anywhere from a 4 day to a 6 day/week split as needed)
Monday: Acceleration Focused & Lower A (Power)
Tuesday: Upper A
Wednesday: Rest (optional conditioning)
Thursday: Max Velocity
Friday: Lower B (Strength)
Saturday: Upper B
Sunday: Rest
A
Dynamic warmup
1 x 10:00
B
Broad Jump
C
5 + 10 flys
D
Band assisted jumps
E
Max Effort Vertical Jump
5 x 1
F
SL leg extension overcoming ISO
3 x 1 @ 3
G
Back Squat
4 x 2
H
Hip Thrust
I
Cable machine hip flexor
J
SL leg extension
K
Leg curls
L
Single rep overload nordics
3 x 1
M
Single rep overload Reverse Nordics
3 x 1
A
Plyo Push-Up
2 x 3
B
Med Ball Throw
2 x 3
C
Bench Press
5 x 2
D
Tricep Pushdown
E
SA Cable front raise
F
T-Bar Row + kelso shrug
G
Sagittal row
H
Wide grip lat pulldown
I
DB Bicep Curls
A
Assault Bike
A
Dynamic warmup
1 x 10:00
B
10 yard accelerations
3 x 10
C
Fly-float-fly's
3 x 10
A
Drop-in band assisted jumps
5 x 1
B
Blaine broads
3 x 2
C
Hip flexor ISO
3 x 5
D
Hip thrust overcoming isometric
3 x 1 @ 5
E
Back Squat
2, 2, 2, 3
F
Straight Leg Deadlift
2 x 5
G
SL leg extension
H
Leg curls
I
2 to 1 leg extensions
3 x 1
J
2 to 1 hamstring
3 x 1
A
Plyo Push-Up
2 x 3
B
Med Ball Throw
2 x 3
C
Pin press
5 x 2
D
Tricep Pushdown
E
SA Cable front raise
F
T-Bar Row + kelso shrug
G
Sagittal row
H
Wide grip lat pulldown
I
DB Bicep Curls
Case Grant
Currently pursuing my Doctorate of Physical Therapy, with years of experience with hands-on training all the way from gen-pop to athletes.
When you join a team you’re getting more than programming, you’re joining an online community.
The Athletic Lab
The Athletic Lab
The Athletic Lab
