High School Off-Season Sport Performance

The Peformance Outpost

Multi-sport

Coach

Anton Snyder

This program is designed for high school athletes looking to build power, strength, speed, and acceleration that carry directly into their sport. Designed specifically for team sport athletes in off-season who want to develop a performance edge. Training emphasizes jumping, sprinting, cutting, and mastering foundational strength movements, while exposing athletes to a variety of movement demands - helping them improve not just weight room numbers, but their performance where it matters most: in competition.

Access to space year-round can be difficult for some athletes. This program works with the four seasons - leverage the winter months for jumping, plyometric, isometric & bodyweight strength while late spring to fall includes change of direction, nonlinear acceleration, and top end speed. All you need for these sessions is an open field or park. This "seasonal periodization" works with what you have access to, not against it.

$50 / mo

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Remove the Guesswork

No need to scroll social media, chase random programs, or wonder if your training is right. Our high school performance training focuses relentlessly on mastering the basics. Every session has purpose and progression, helping athletes get stronger, faster, and more confident—without wasting time guessing.

Development You Can Track

Progress shouldn’t be an unknown. Every training session is tracked and logged, allowing athletes to see measurable improvements in strength, power, & endurance. This data-driven approach helps guide training decisions, ensures consistent progression, and shows athletes exactly how their work is paying off. When training is measured, improvement isn’t a hope, it's demonstrated

Training for Long-Term Success

Athletes are exposed to a wide range of movement demands—including sprinting, jumping, strength training, and change of direction, developing a well-rounded athletic foundation that supports long-term success and performance for years to come

More Than Just the Weight Room

Training includes two strength/weight room sessions and two equipment-free days. Training requires athletes to lift, sprint, jump, cut, and accelerate — exactly the movements they need to dominate in their sport.

Features

Access to your coaches

A coach who will hold you accountable and review any questions you have

Programming 4 days per week

Two sessions that require access to a gym, and two sessions that require no equipment.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Each movement comes with a video and description where needed so you can be confident you are doing the movement as intended

Delivered through TrainHeroic

No emails. No paper. Log your training directly through the train heroic app

Equipment

Required

Barbell & Plates // Dumbbells // Squat Rack // Space to jump, change direction, & sprint (spring through fall) // Treadmill // Adjustable Bench // Resistance Bands // Cable Pulley/Machine // Dip Station // Access to a Park/Field from Late Spring to Early Fall

Recommended

Hurdles // Trap Bar // Medicine Ball // Boxes

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Full Body Strength

Assault Bike.

1 x 2:00

Crab Position Extension

1 x 8

Quadruped Wrist Mobilization

2 x 8

Dowel Lat Mobilization - On Bench

2 x 8

90 Degree ISO Squat with Plate Raise

2 x 8

KANG Squat with Plate

2 x 8

Barbell Front Squat

2 x 10

Assault Treadmill Acceleration 80%

2 x 2

Rapid Response - Forward & Backward Hops

2 x 10

Assault Treadmill Acceleration 100%

1 x 2

Drop Jump

2 x 5

2:1 External Hops

2 x 10

Lateral Tuck Jump - Continous

2 x 5

Hip Flip, Drop Step Bound Quick to Stabilize

2 x 5

Eccentric Safety Bar Squat

3 x 3

Eccentric Barbell Incline Bench Press.

3 x 3

High Split Stance Cable Single Arm Row

3 x 10

Chin Ups

2 x 10

Goblet Lateral Squat

2 x 10

Dumbbell Side Bends

2 x 15

Wednesday

Full Body Strength

Assault Bike.

1 x 2:00

Crab Position Extension

1 x 8

Quadruped Wrist Mobilization

2 x 8

Dowel Lat Mobilization - On Bench

2 x 8

90 Degree ISO Squat with Plate Raise

2 x 8

KANG Squat with Plate

2 x 8

Barbell Front Squat

2 x 10

Assault Treadmill Acceleration 80%

2 x 2

Rapid Response Lateral Hops to Extended Hop - Continous

2 x 3

Assault Treadmill Acceleration 100%

1 x 2

Lateral Drop Jump to Jop

2 x 3

2:1 Internal Hops

2 x 10

Lateral Tuck Jump - Continous

2 x 5

2 Leg Jump w/Approach

2 x 5

Eccentric Trap Bar Deadlift

3 x 4

Eccentric Lat Pulldown

3 x 4

1/2 Kneeling Single Arm Dumbbell Shoulder Press

3 x 10

Seated Row - Mechanical Drop Set

Seated Calve Raise - ISO Hold

2 x 40

Friday

Full Body Power, Change of Direction & Deceleration

Raise.

1 x 2:00

Lateral Pillar Bridge

1 x 5

Low Split Stance Overcoming ISO - Towel/Shirt

2 x 3

Pushup Position Alternating Elbow Instep to T Spine Rotation

2 x 8

Lateral Lunge to Crossunder Lunge

2 x 8

Snap Down - Single Leg

2 x 4

Vertical Bounds for Rhythm

2 x 4

Vertical Hops

3 x 8

Broad Jump - Continous

3 x 6

Deep Tier Vertical Jump - Static Start

3 x 3

Push-up Oscillation - Top

3 x 3

Drop Step Jop - Stabilize

3 x 4

Assisted Deep Tier Lateral Line Jumps

3 x 10

Crossover Continous

3 x 3

Fall in to ISO Lunge

3 x 4

Saturday

Mobility and Bodyweight Strength

90/90 Front Leg Internal & External Rotations

1 x 8

90/90 Trail Leg Internal & External Rotations

1 x 8

1/2 Kneeling T-Spine Rotation to Wall Contour

1 x 8

Wall Supported Cossack Squat Mobilization

2 x 10

Supported Hip Airplane

2 x 10

Standing Shoulder CARs - Two Arm

2 x 10

Assisted Skater Squat - Yielding ISO w/Heel Float

3 x 1 @ 20

T Position Single Leg RDL to Hip Flexion

3 x 8

Prone Row with T Spine Extension to Arm Extension

3 x 8

Pushup Hands Offset

3 x 4

Snap Down - Single Leg

3 x 4

Tricep Bench Dip - Yielding ISO

3 x 1 @ 35

Assisted Skater Squat with Toe Touch

3 x 12

Supine Trunk Rotations - ball between knees

3 x 12

Circuit

GET. AFTER. IT 4 min on the clock. Complete as many rounds as possible of: 10 Mountain Climber - Control with Knee Outside Elbow 10 Bodyweight Split Squats Reminder - 10 reps per side Comment how many rounds you get (ex: 4 rounds + 8 mountain climbers). For Mountain Climbers: Unlike traditional mountain climbers, the expectation is to hold each change of position for a half second - enough to show control. Drive the foot/knee outside the elbow. It is OK and normal for the toe to angle outwards

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