New

The Complete Athlete

STA Sports Performance Training

Multi-sport, Football , Wrestling, Baseball , Basketball, Soccer, Softball, Field Sports, Power Sports

Coaches

Zech Franklin and Ben Woods

Pro-level training, built for your gym. We've adapted the same system our pros train on to work in any standard gym or garage setup, with nothing more than basic equipment.

If you're stronger, more explosive and more durable than the person across from you, you have the edge, in any sport. That's what you'll build in this program. Four sessions per week, you'll get brutally strong and you'll train to express that strength as speed and explosive movement.

It's the same conjugate system we run in our building, the system that's taken athletes from high school to D1 scholarships, to the NFL and multiple other pro leagues, and built multiple 40-inch verticals. Now it's in your pocket, with a fully coached video on every single exercise so you're never guessing.

Pro-level coaching for less than $2.50 a session, less than a sports drink. Most programs sell you one quality. This one builds The Complete Athlete.

Average athletes do what they want to do. Great athletes do what they need to do.

$39 / mo

Start My 7-Day Free Trial

GET FASTER

Speed isn't a drill you buy. It's strength you train to express quickly.

JUMP HIGHER

You'll have access to the same system we've used to build numerous 40-inch verticals.

GET STRONGER

Max effort work every week, so you're straining often and increasing your ceiling for force output.

BUILD DURABILITY

In this program you'll bring up the weak links that sideline athletes, so you're playing instead of watching. Small hinges swing big doors.

TRAIN WITH CONFIDENCE

Never guess in the weight room again. Every exercise has a fully coached demonstration video attached, so you know exactly what to do and why.

Features

Access to your coaches

Message your coaches anytime in the app. Replies within 48 hours.

Programming 4 days per week

Every week: a max effort day and a speed day for both upper and lower body. Strength and speed built together.

Exercise Video Guidance

A full coached video on every exercise, walking you through the setup, the cues, and why it's in the program.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

barbell // plates // squat rack // resistance bands // dumbbells // plyo box // med ball // bench

Recommended

kettlebells // cable machine // 45-degree back extension // GHR machine // trap/hex bar

Sample Week

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

Monday

Week 1 Max Lower

Foam Roller Series (optional)

1 x 30

Kang Squat

2 x 10

3-Way Pogo Hop

2 x 10

Glute Bridge Iso

2 x 20

Kettlebell Bracing Drill

2 x 5

Barbell Box Squat

5, 3, 3, 3, 3, 3

Seated Vertical Jump

3 x 4

45 Degree Back Extension

3 x 15

Hollow Hold on Back Extension

3 x 20

Heel Elevated Goblet Squat

3 x 15

Lying Banded Leg Curl

3 x 20

Calf Raise + Tib Raise Combo

3 x 15

Tuesday

Week 1 Speed Upper

Pec and Shoulder Soft Tissue Work

1 x 60

Lock Shoulder Big Three 1.0

2 x 15

1 Arm Banded Pulldown

2 x 15

Pushup Iso Hold + Plyo Pushups

2 x 10 @ 5

Speed Bench Press

6 x 3 @ 50 %

Seated Lat Pulldown

3 x 15

Incline Dumbbell Press

3 x 15

Pallof Iso Hold

3 x 20

Banded Tricep Extension

3 x 15

Barbell Overhand Curl

3 x 20

Chest Supported Rear Delt Fly

3 x 20

Thursday

Week 1 Speed Lower

Foam Roller Series (optional)

1 x 60

Seated Band Abduction

2 x 20

90/90 Hip Rotations

2 x 10

Lunge Iso Calf Raise

2 x 15

Weighted Squat Jump

3 x 5

Lunge Position 10 Yard Sprint

3 x 1

Speed Box Squat

6 x 2 @ 50 %

Reverse Lunge

3 x 10

Scissor Hop to Skater Jumps

3 x 4

Lying Banded Knee Tuck

3 x 15

Ankle Inversion + Eversion Walks

3 x 20

Banded Good Morning

3 x 15

Friday

Week 1 Heavy Upper

Pec and Shoulder Soft Tissue Work

1 x 60

Preacher Stretch

2 x 10

Banded Pec Floss

2 x 10

Lock Shoulder Big Three 1.0

2 x 15

Paused Bench Press

5, 3, 3, 3, 3, 3

Dumbbell Floor Press

3 x 12

1 Arm Seated Row

3 x 12

Side Bend + Walk

3 x 15 @ 30

2 Way Band Spread Apart

3 x 15

Dumbbell Hammer Curl

3 x 15

Dumbbell Rollback

3 x 12

Coaches

More from STA Sports Performance Training

Zech Franklin

Coach, and Director of Online Training at STA Sports Performance. Bachelor's in exercise science and applied physiology, with four plus years of coaching in the building — working with athletes from the NFL, the NLL, professional soccer, and other pro leagues, alongside the high school and college athletes who make up most of our floor.

Ben Woods

Owner of STA Sports Performance and a four-year Division One punter at the University at Buffalo. Has spent his career training athletes across nearly every professional league — NFL, NBA, MLB, NHL, MLS and the NLL — along with Olympic gold medalists from several sports.

Your Edge Starts Now

Every week without a real plan is strength, speed and bounce you're leaving on the table. Four sessions per week, a coached video on every exercise, and the same system we use with pros. Month to month, cancel anytime.

Start My 7-Day Free Trial

FAQs

Can I do this at my local gym or garage gym?

Yes. It's built for basic equipment: a barbell and plates, squat rack, bench, dumbbells, med ball, plyo box, and at least two long loop bands, one light and one heavy. A cable machine, kettlebells, back extension or GHR, and trap bar are nice to have but not required.

Will this program be specific to my sport?

It's built for every sport because it trains what every sport has in common. If you're stronger, more explosive and more durable than the person you're competing against, you have the edge in any sport. We're not making you better at one drill — we're making you a better athlete.

How experienced do I need to be to do this program?

Every exercise has a full coached video on how to do it, so you can be fairly new to training. At STA we train athletes as young as middle school this way, as long as they pay attention to detail and follow instructions. Athletes that young should train with adult supervision.

Can I join in the middle of a month?

Yes. We train as a team, so everyone follows the same calendar. Join anytime and jump right in wherever we are. If you're new, scale back on sets and load for your first couple of weeks to ease in. Any advanced movements come with a swap-in option.

Can I do this program in-season?

Yes, and you should. In-season, drop to two days a week. One week, do the speed lower day and the max effort upper day. The next week, flip it: max effort lower and speed upper. Keep alternating so you stay strong and fast all season without piling on fatigue.

Do I need to know my maxes?

It helps, but you don't need to test them. Use any online 1-rep max calculator with a recent set of 3 to 5 reps. We use percentages of your max for speed lifts like speed squats and speed bench, so a solid estimate is all you need.

How much contact will I have with the coaches?

Questions about an exercise or your training? Message us in the TrainHeroic app or DM us on Instagram, and we'll usually get back to you within 48 hours.

What if I miss a day?

Just pick up where you left off. Do the sessions in order, so if you miss one, slide it to your next training day instead of skipping it. Don't try to cram two sessions into one day. Quality reps beat catching up.

What if some of the jumps or plyos are too advanced for me?

Every higher-level plyo has a way to scale it down. Some come with a regression swap written right into the program, and others show the easier version inside the exercise video. Start with the regression, own it, then work up to the full movement.

Will I build muscle too?

Yes. Every day includes accessory work taken close to failure, the same bodybuilding-style lifts that build size and make your body more resilient. The difference is we train you to use that muscle fast at the same time, so it looks good and performs even better.

When will I start seeing results?

Most athletes feel stronger within a few weeks. Speed and vertical build alongside it. In about three months, we've seen athletes newer to training add 2–3 mph to their top speed and 5 inches to their vertical. Stick with it and the results keep compounding.

How do I access the workouts?

Everything runs through the free TrainHeroic app. Your workouts show up on your calendar each day. Tap any exercise to watch the coached video, then log your sets and weights so you can track your progress over time.

Can I cancel anytime?

Yes. It's month to month with no contract, so you can cancel whenever you want.

The Proof

Thurman Thomas

NFL Hall of Fame · Buffalo Bills

Verified Athlete

"I hired Ben out of college to run my performance center, and he always exceeded my expectations. I trusted him with my son, nephews and nieces — state champions, All-Americans, world and Olympic champions. I watched STA grow from a small shop into a destination for athletes of all levels."

Demone Harris

Super Bowl Champion · NFL Veteran

Verified Athlete

"The first thing that comes to mind about training with STA is 'strong things don't break.' Every exercise has a purpose, the big muscles and the small ones. It's fun but intense, and it got me stronger and more explosive while staying healthy."

Mike Jasper

Former NFL DT · Stetson Head Coach

Verified Athlete

"STA has some of the best strength and conditioning coaching in the country. I saw my numbers and production skyrocket training there as an athlete, and again when I brought their methods to my own championship football program."

James Starks

Super Bowl XLV Champion · Packers

Verified Athlete

"Ben was my teammate and my trainer, and his work ethic is second to none. I trained with STA heading into my contract year with Green Bay, and it was the best shape I've ever been in. Not just a great coach, he's an even better person."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

The Complete Athlete

The Complete Athlete

The Complete Athlete

Customer Reviews

Overall Rating

The Complete Athlete

Start My 7-Day Free Trial