Sacred Performance
Sacred Strength Performance
Do you want to be a better athlete? Does sprinting fast, flying high, lifting big weights, packing on muscle and crushing PR's sound fun? If that seems like your type of program, then welcome to Sacred Performance.
If you're you tired of putting in hours of work in the gym and not seeing the results you want, or if you are constantly searching for a new workout in hopes that it will help you reach your goals, then welcome to Sacred Performance.
Don't program hop every couple of weeks or worse, every workout and think you're going to improve.
Instead of trying to follow the latest trend, or searching endlessly every week/month to find your next your workout, follow a tried and true program that will actually get results.
Never have to think again about what you are going to do in the gym. Sign up for Sacred Performance and have fresh workouts delivered to your phone every week. Easily track progress with the app, and start seeing your results sky rocket.
Sprint the fastest you ever have in your life. Jump higher than you thought imaginable. Move weights that previously scared you. Put on muscle mass to become a force. Crush old PR's like they are nothing. Become a Sacred Performance athlete.
A
Dynamic Warm-Up Day 1 & 3
1 x 10
B
Overhead A Series
2 x 20
C
Scissor Kick Bound Progression
3 x 20
D
Ankle, Calf, Knee Dribble Bleed
3 x 25
E
Continuous Hurdle Jumps
3 x 5
F
Single Leg Hurdle Hops
3 x 4
G
Chain Resisted Sprint
25, 25, 30, 30, 30
H
Fly 10 Sprint (30 Yard Lead)
I
Fly 10 Sprint (30 Yard Lead)
3 x 10
A
Power Clean
3, 2, 2, 2, 1, 1 @ 60, 70, 75, 75, 80, 80 %
B
Mid Position Overcoming Squat ISO
3 x 8
C
Flat Foot Ankle ISO
3 x 10
D
DB Rear Foot Elevated Split Squat
2 x 6
E
Reverse Hyper Ext
3 x 12
A
Dynamic Warm-Up Day 2 & 4
B
10x10 Conditioning
2 x 10
C1
Band Shoulder Circuit
2 x 10
C2
Med Ball Rotation Toss
3 x 3
D
Chain Neutral Grip Bar Bench Press
3, 8, 8
E
Chest Supported Row
4 x 10
F1
Lat Pulldown
4 x 10
F2
DB Incline Press
4 x 10
A
Zone 2 Conditioning
1 x 20:00
B1
EZ Bar Curl
5 x 10
B2
Body Weight Skull Crusher
5 x 10
A
Dynamic Warm-Up Day 1 & 3
1 x 1
B
A-Skip
2 x 20
C
Pogo Series
1 x 10
D
Acceleration Bound
3 x 25
E
3-Step Acceleration Ladder
3 x 2
F
Resisted Sprint
5 x 15
G
20 Yard Sprint
4 x 20
A1
Block Clean Pull + Clean
6 x 1 @ 60, 65, 73, 75, 80, 80 %
A2
Reactive Double Broad Jump
3 x 2
A3
Depth Jump
3 x 2
B
Pause Chain Back Squat
5 x 3
C
Romanian Deadlift (RDL)
3 x 5
D
DB Walking Lunge
2 x 6
E
Glute-Ham Raise
2 x 8
A
Dynamic Warm-Up Day 2 & 4
1 x 1
B1
Band Shoulder Circuit
B2
Med Ball Rotation Toss
3 x 3
C
Barbell Overhead Press
5, 8, 8
D
Weighted Strict Pullup
5 x 4
E1
1 Arm DB Bench Press
4 x 6
E2
1-Arm DB Row
4 x 8
A
Zone 2 Conditioning
1 x 20:00
B1
EZ Bar Curl
5 x 5
B2
Tate Press
5 x 6
C1
Hammer Curl
3 x 10
C2
Rolling Tricep extensions
3 x 10
D1
Cable Bicep Curl
2 x 20
D2
Cable Tricep Extension
2 x 20
Chuck Hollwedel
Chuck Hollwedel is an assistant sport performance coach at the Division 1 collegiate level. With over a decade of experience, he has helped athletes with various sports and individuals of all fitness levels accomplish their goals.
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Sacred Performance
Sacred Performance
Sacred Performance
