The Athletic Lab

Theathleticpt

Speed, Field Sports, Strength & Conditioning, Plyometrics, Multi-sport
Coach
Case Grant

The 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 Athletic Lab 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

$49 / mo
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Work Directly With Me
Above all else, I enjoy educating others. The Athletic Lab is an environment where you can use my insight to answer all of your questions, or simply bounce ideas off of one another. A program can only take you so far, provide yourself with the tools to succeed long term.
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Become a Better Coach
Whether you’re a coach or an athlete, learning how to train yourself in a way that maximizes time and productivity is an invaluable skill. Implementing training rooted in science, with real, tangible mechanistic principles behind each movement ensures this.
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Become a Better Athlete
No more guess work. You’ll never have to question why you are doing a specific movement. Every exercise will always be employed with the goal of eliciting an adaptation that we know can improve performance on the field/court/track.
Features
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Access to your coaches
Open line of communication with me for education & feedback.
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Programming 5 days per week
Flexible to accommodate 4, 5, or 6 day splits. Comprised of 4 weight room sessions & 2 track/plyo sessions.
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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
Equipment
Required
Barbell // Plates // Track, Turf, or Grass
Recommended
OVR Sprint (Timing Gates) // OVR Jump // OVR Velocity
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Accel + Lower A

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

Tuesday
Upper Athletic lab

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

Wednesday
Rest/cardio

A

Assault Bike

Thursday
Max velocity day

A

Dynamic warmup

1 x 10:00

B

10 yard accelerations

3 x 10

C

Fly-float-fly's

3 x 10

Friday
Lower B

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

Saturday
Upper B

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

Coach
More from Theathleticpt
coach-avatar 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.

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