Performance Plan

MD Performance

Field Sports, Strength & Conditioning, Plyometrics, Power Sports
Coach
Mike Dickinson

A gym-based performance training plan.

This is ideal for anyone playing any team field and court sport, or even someone who just wants to improve their athletic ability.

The training uses a mixture or strength and power training, with plyometrics and sprinting to improve your sporting and athletic performance.

It is based off three core gym sessions per week which are full body, (so even if you can only get 1or 2 sessions in some weeks you are training the qualities you need to, to improve), with some additional sessions (sprint and MetCon) in there depending on your goals. I will work with you to help you plan your week around your sport training.

Oh, we do train upper-body as well so you should look pretty decent as well.

$129 / mo
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Features
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Access to your coach
Coaches who will hold you accountable and provide the feedback you need to grow
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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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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
Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells and squat racks Dumbells Benches Boxes Track (optio
Recommended
Track (some where you can sprint and run)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Additional Workout: MetCon

A

Assault Bike

2 x 1000

B1

Wall Balls

B2

Walking Lunges

C

Treadmill Work

1 x 1000

D1

Goblet Squats

5 x 0:30

D2

Battle Rope Alternating Waves

5 x 30

D3

Burpee

5 x 0:30

Monday
2024-01-03

A1

Lateral Bound and Hop

3 x 3

A2

Plyometric Push-ups

3 x 6

A3

Single Leg Forward Hops

3 x 20

B1

Med Ball Slams

3 x 6

B2

Hip Thrust

3 x 6

C1

Bench Press

3 x 12

C2

Seated Row

3 x 12

D

Half Kneeling Side Med Ball throw

3 x 10

E

EZ Bar Curl

3 x 12

F

Rowing

4 x 300

Wednesday
2024-01-05

A

KB swings

3 x 16

B1

Hex Bar Deadlift

3 x 6

B2

Broad Jump

3 x 1

C1

1-Arm DB Row

3 x 12

C2

Incline DB Chest Flys

3 x 12

D1

Paloff Press

3 x 10

D2

Front Rack Carry

3 x 20

E

Sled Push

4 x 20

Thursday
Additional Workout: Plyo's and Sprints 

A

Light Jog

B

Pogo Jump

3 x 20

C

A-Skip

3 x 20

D

Straight Leg Bounds

3 x 20

E

Hurdle Jumps

4 x 5

F

Wall Drive

3 x 6

G

Resisted Sprint

5 x 20

H

Build Up Sprint

5 x 15

Saturday
2024-01-08

A

Low Pogo + High Pogo

3 x 20

B1

Back Squat

4 x 6

B2

Box Jump

4 x 3

C

Single Leg RDL

3 x 6

D

Pull-Up

3 x 12

E1

Shoulder Press

3 x 8

E2

Dumbbell Upright Row

3 x 12

F1

Tricep Pushdown

3 x 15

F2

Barbell Roll Outs

3 x 10

G

Assault Bike

5 x 1:00

Coach
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coach-avatar Mike Dickinson

10+ Years exerpeice of working with professional athletes in a variety of sports

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