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Strong Future Performance

Littauer Strength Training

Football , Wrestling, Volleyball, Basketball, Baseball , Softball, General Fitness
Coach
Nathanael Littauer

Tired of getting pushed around on the field by stronger and faster athletes? Are you struggling to keep up in practice because your conditioning needs improvement? Strong Future Performance is the high school athlete's guide to building strength, power, speed, and conditioning which actually transfers to the field. This isn't about getting big, or looking the part. This is is performance training!

Designed and developed to be done in almost any gym setting, this program gives you access to trainers who've worked with athletes who've excelled at the high school, collegiate, and professional level in multiple sports. Learn the fundamentals, master the basics, and outperform the competition next season!

Each week has four workouts, which can be moved across the week to meet your schedule needs, and requires the following equipment:

  • Barbell
  • Dumbbells
  • Kettle Bells
  • A Yoga Ball
  • A Pull-up bar
  • A Bench Rack
  • A Squat Rack

If you have those simple pieces of equipment, you'll be all set. Plus, if you don't, you'll be able to have access to coaches to help troubleshoot problems or provide substitutions for exercises across the board!

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Get Stronger!
Strength lies at the foundation of performance! With movement focused strength training, and a relentless mastery of the basics, you'll be stronger than you've ever been!
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Build Power!
From strength, comes the ability to produce jaw-dropping power! With incorporated power work, you'll take all the hard work you do in the weight room and turn it into a power which shines on the field!
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Build Your Conditioning!
With science backed, and proven means of improving your conditioning, you'll be well on your way to outlasting the competition! Recover quicker, stay in the game longer, and endure all that is needed to stay on the field or court!
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Bulletproof your Mobility!
What good is strength if it makes you stiff? Strong Future Performance uses active mobility methods and a movement based approach to strength and power training, building your strength without sacrificing your ability to move!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Four days of 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
No more spreadsheets! Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Squat Rack // Bench Rack // Pull-Up Bar // Yoga Ball
Recommended
Kettle Bells // Airbike // Rower // Treadmill // Resistance Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

Choice Cardio

1 x 3:00

B1

Super Lunge Series #1

2 x 8

B2

Cat-Cows

2 x 8

B3

Knee-To-Wall Ankle Mobility

2 x 12

C1

Broad Jump

3 x 3

C2

Push-up Drop

3 x 5

D

Split Squat

3 x 5

E

Bench Press

3 x 5

F1

Goblet Squat

3 x 10

F2

1-Arm DB Row

3 x 10

G

Hollow Hold

3 x 0:20

H

Choice Cardio

1 x 20:00

Monday
Week 1 Day 2

A

Choice Cardio

1 x 3:00

B1

90/90 Hip Box

2 x 8

B2

Divers

2 x 8

B3

Egyptians

2 x 12

C1

Box Jump

3 x 5

C2

Arms Only Medball Slams

3 x 10

D

Half Kneeling Landmine Press

3 x 5

E

Romanian Deadlift

3 x 5

F1

Low Trap Raise

3 x 8

F2

DB Reverse Lunge

3 x 8

G

Suitcase Carry

3 x 100

H1

DB Bicep Curls

3 x 15

H2

Push-Up

3 x MAX

I

Choice Cardio

1 x 15:00

Wednesday
Week 1 Day 3

A

Choice Cardio

1 x 3:00

B1

Quadruped T-Spine Reach

2 x 8

B2

Seated Straight Leg Hip Raise

2 x 8

B3

End Range Split Squat

2 x 5

C1

Lateral Bound w/ Stick

3 x 8

C2

Rainbow Medball Slams

3 x 8

D

Russian KB Swing

4 x 8

E

Chin-Up

3 x 5

F1

Lateral Squat w/ IR Bias

3 x 8

F2

DB Z-Press

3 x 10

G1

GHD Hip Extension

3 x 10

G2

Yoga Ball Hamstring Curl

3 x 10

H

Choice Cardio

1 x 20:00

Thursday
Week 1 Day 4

A

Choice Cardio

1 x 3:00

B1

Clockwork Airplane

2 x 6

B2

Foam Roller Thoracic Extension

2 x 10

B3

Single Leg Elevated Calf Raise

2 x 6

C1

Hinged Medball Chest Passes

3 x 8

C2

Split Jump

3 x 8

D

Barbell Row

3 x 8

E

Front Squat

3 x 5

F1

Incline DB Bench Press

3 x 10

F2

Single Leg RDL

3 x 5

G

Farmers carry

3 x 100

Conditioning

H

Cardiac Output Circuit (athlete choice)

The goal here is going to be to get your Heart Rate within +/-10bpm of 80% of your HR Max during the 5 min bouts, and then recover as much as possible in between rounds (hint: the good old hunched over with hands on your knees actually promotes recovery; just maintain good posture in that position). If you find yourself going over the 80% significantly, slow your pacing on the work intervals. For today's circuit, pick 5 of the below exercises (below prescriptions), and complete them in the following prescription: 30:30 (work for 30 seconds, rest for 30 seconds) Complete your 5 selected exercises, in whichever order you choose, and do them for 4 rounds Today's choice of exercises: Sled Push Backwards Sled Drag Low Crawl Side Shuffle (20ft increments) Side Run (20ft increments) Jog Medicine Ball Slam Rainbow Medball Slam Jump Rope Skipping Lateral Line Hops Step Ups (Bench or Box; no weights) Final instructions: complete the work:rest interval for each of the 5 exercises you pick. After completion of the 5 exercises and their work:rest ratio, rest for 1 minute (this will result in 1:30 of total rest after the 5th exercise).

Coach
coach-avatar Nathanael Littauer

Coach Litt has been around the block when it comes to sports and sports performance! From the field, to the mat, to the lifting platform, and even the long distance running world, Coach Litt brings a diverse background of competing and working with competitive athletes to the program. As the Head Coach and program writer, he brings 10 years of coaching athletes from 8 years old to professionals!

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Your Future Is In Your Hands!

We lay out the plan, you follow it to performance! If you're ready to work, tomorrow only gets stronger. Are you ready?

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Strong Future Performance
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Strong Future Performance
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Strong Future Performance