Pro Athletics
The Firm LBS
Multi-sport, Weightlifting, Field SportsBuilt for high school athletes who want to be faster, stronger and harder to stop.
Most athletes train hard but train random: maxing out every week, copying college programs and skipping speed work. Pro Athletics fixes that. Every week you get a plan built around your season, with strength waves, sprint and jump work, and conditioning that carries over to the field and the court.
How it works: 4 training days a week in the TrainHeroic app, with a video demo for every exercise. Log your sets and I adjust your training as you get stronger. Off-season we build, pre-season we sharpen, and in-season we keep you strong without wearing you down.
For parents: every athlete learns technique first and progresses gradually, coached by me directly. You can message me in the app any time.
Making varsity, earning a scholarship or being the fastest one on the field: it starts here. Try it free for 7 days.
A1
Overhead Squat
3 x 10
A2
Reverse Hypers
3 x 15
A3
One leg line hops
3 x 10
B1
Sprint Prep Sequence
3 x 1
B2
Line to Line Sprint*
3 x 10
C
Flying 20's
3 x 20
D
40 Yard Sprint
6 x 40
E1
Front Squat
4 x 4
E2
Lunge Drop Landing
4 x 6
F1
Seated Military Press 1
4 x 4
F2
Pushup Landing
4 x 5
A1
Bottom of the Dip Hold*
3 x 30
A2
Jefferson Curl
3 x 15
A3
Captain Morgans
3 x 10
B1
Deficit Deadlift*
4 x 4
B2
Depth Box Jump
4 x 5
C
DB Walking Lunge
3 x 10
D1
Pull-Up
1 x 8
D2
Barbell Deadlift
1 x 3
D3
Burpee 1
1 x 8
A1
Reverse Step Up
3 x 15
A2
Banded Duck Walk*
3 x 20
A3
Squat Calf Raise Iso Hold
3 x 30
B
Box Squat
6 x 2
C1
Banded Hamstring Curls 2 Legs
3 x 30
C2
Dynamic Step Up*
3 x 8
D
Sled Walks
6 x 60
E
Flying 40s
4 x 40
A1
GHD Supine Hold
3 x 30
A2
T-spine Banded Rotation
3 x 10
A3
Banded Tricep Extension
3 x 25
B
Paused Bench Press
6 x 3
C
Power Clean
4 x 3
D1
Strict Chin Up
3 x MAX
D2
DB Box Step Up
3 x 7
E1
Body Pullup
1 x 10
E2
DB Push Press
1 x 10
E3
GHD Sit-Up*
1 x 15
Kade Lingemann
Strength coach with 20 years of experience. I build programs that make high school athletes faster, stronger and more durable, planned around their season, and I coach every athlete directly in the app.
When you join a team you’re getting more than programming, you’re joining an online community.
Pro Athletics
Pro Athletics
Pro Athletics
