The Ageless Athlete

MPR Performance

Coach
Morgan Ryan

Are your competitive years behind you?

Do you still want to move well, play with your kids, and dominate Monday night pick up all while looking good with your shirt off?

Then this program is for you.

This program delivers all the same components we use with out elite athletes but is structured for the busy lifestyle that comes with working 40 hour work weeks and taking care of the family.

You don't have to be an athlete to train like one.

Too many people go to the gym and train like a bodybuilder with no intention of stepping on stage yet place rec league basketball and wonder why they've lost a step.

Your training doesn't match your goals!!!

Get that extra step back and join our growing team today!

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Move Better
With dedicated mobility days and targeted mobility to start every session you will have access to all the same techniques and exercises used with our professionals to keep you feeling better and uninjured
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Gain Athleticism
Programming directly targeted at improving strength, speed, power and endurance to give you the extra step at Monday night pick up.
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Look Good Naked
Ever wanted that athlete look. Well not only will this program give you all the athletic benefits you're looking for, it will also give you that athlete build thta is so desirable to many.
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 6 days per week
Daily 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bands // Trap Bar // Dumbells
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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

Circuit

A

Mobility - Daily Lax Ball Release 1/2 Kneeling Wall Tspine Rotations - 2x5/ea Downdog w/ Active Knee - 2x5/ea 90/90 Switch (ER Focus) - 2x5/ea Hip Flexor + Hamstring Stretch - 2x5/ea Hand Eye - Two Ball Bounce (high/low/alternating) - x15"/ea - Alternate Throw & Catch off wall - x20" Activations A1) Glute Bridge w/ MB Squeeze - 2x10 A2) Lateral Slider Lunge - 2x6/ea A3) SL Balance Progression 1 - 2x20" Neural Primer A1) RFE SS ISO Hold - 2x15" A2) Box Drop Landing - 2x5 (start w/ Low box, Increase Height to Increase Difficulty as Needed)

B1

MPR Seated Box Jump

3 x 5

B2

MPR Trap Bar Squat

3 x 6

B3

MPR Bottom Knee up Side Plank

3 x 20

C1

MPR SS Trap Bar RDL

3 x 6

C2

MPR Swiss Ball Table Top March

3 x 5

C3

MPR 1/2 Kneeling Palloff Press

3 x 10

Monday
Week 1 Day 2

Circuit

A

** ALL VIDEOS ARE LINKED BELOW ** Mobility - 1/2 Kneeling Wall Tspine Opener - 2x10 - Downdog Push Up - 2x10 - 1/2 Kneeling Shoulder CAR's - 2x6/s Activations A1) 3 Way Band Pull Apart - 2x6/ea direction A2) Crawling Patterns (bear, monkey, frog) - 2x5m each Primer A1) SS SA Cable Row - 2x8 A2) Prone T's & Y's (on Bench) - 2x5/ea

B1

MPR SA DB Row

3 x 8

B2

MPR 1/2 Kneeling DB Shoulder Press

3 x 8

B3

MPR Face Pull

3 x 10

C1

MPR DB Bench Press

3 x 6

C2

MPR Chin Up

3 x 8

C3

MPR Swiss Ball Stir the Pot

3 x 10

Tuesday
Week 1 Day 3

Prep

A

AA/P2/ D3-D6 Prep

LAX Ball Roll - Feet, Calves, Hips, Pecs, an Traps - Banded Groin Stretch - Band Emphasized Hip Flexor Stretch - Foot Elevated SS w/ IR Bias & Plate OH Activations - Alternating Toe Lifts - 1x15 slow, 1x15 fast - SL Balance Progression - 1x30" - Tib Raises - 2x25 - Wall Leaning Calf Raise - 2x25 Primer A1) SL Hang Clean (light weight, stability focus) - 3x5 A2) Skater Stride w/ Banded Adduction - 3x10/s

Circuit

B

Intro to Speed - A March - 2x10m - A Switch - 2x10m - A Skip - 2x10m - Accel/Decel - 2x20m A1) Band Assisted Pogo hop - 2x10 A2) Wall Leaning Knee Up progression - 3x5/s A3) 10m Sprint - 3x10m

Conditioning

C

HIIT Long - 4 on 2 off

Complete 3 Sets of - 4 min on 2 min off Pick a piece of cardio equipment, preferably treadmill or bike. Perform four minutes of work (push yourself) and rest for 2 minutes. Repeat for 3 total rounds

Wednesday
Week 1 Day 4

Circuit

A

** ALL VIDEOS ARE LINKED BELOW ** ALL EXERCISES DENOTED BY THE SAME LETTER (A1,A2) ARE TO BE DONE BACK TO BACK WITH NO REST IN BETWEEN Mobility - 90/90 Series - 2x5 - Squat to Stand -2x10 - Hip Flexor + Hamstring - 2x10 - Downdog + SL Lunge - 2x5/ea Hand Eye - Two Ball Bounce (high/low/alternating) - x15"/ea - Alternate Throw & Catch off wall - x20" Activations A1) Bent Knee Calf Raise - 2x10 A2) SL Eccentric Ham Curl - 2x8/ea Primer A1) SL Eccentric Overload Glute Bridge - 2x5 A2) KB Swing - 2x15

B1

MPR Seated Broad Jump

3 x 4

B2

MPR Trap Bar Deadlift

3 x 6

B3

MPR 1/2 Kneeling SA DB Suitcase Hold

3 x 20

C1

MPR Goblet Step Up

3 x 6

C2

MPR Swiss Ball Hamstring Curl

3 x 10

C3

MPR Side Plank Knee Ups

3 x 10

Thursday
Week 1 Day 5

Circuit

A

** ALL VIDEOS ARE LINKED BELOW ** ALL EXERCISES DENOTED BY THE SAME LETTER (A1,A2) ARE TO BE DONE BACK TO BACK WITH NO REST IN BETWEEN Mobility - 1/2 Kneeling Shoulder CAR's - 2x5/s - 1/2 Kneeling Tspine Windmill - 2x10 - Downdog w/ Active Knee - 2x10 - Lat Stretch on Bench/Box - 2x10 Activations A1) Banded Handcuff Walk w/ Lift off - 2x6/s A2) 1/2 Kneeling Cable Y w/ Rotation - 2x10 Primer A1) Rotator Cuff Drop Series (dont go heavier than 5lbs) - 2x10/ea position A2) Banded Speed Press - 2x10

B1

MPR 1/2 Kneeling SA Chest Press

3 x 8

B2

MPR Lat Pulldown

3 x 8

B3

MPR SS Paloff Hold

3 x 20

C1

MPR Seated Row

3 x 8

C2

MPR Seated Shoulder Complex

3 x 5

C3

MPR Seated SB Cable Rotations

3 x 10

Coach
coach-avatar Morgan Ryan

Morgan is the lead Strength Coach and founder of MPR Performance. A Full time CSCS that has experience with professional athletes. Morgan knows exactly what it takes to optimize your athleticism.

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Why Wait?

If you hate getting better, thats fine, keep scrolling. If you want to elevate your workouts in half the time, for a hilariously cheap price, then this program is for you. What are you waiting for?

Start My 7-Day Free Trial
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Join Your Virtual Gym

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

The Ageless Athlete
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The Ageless Athlete
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The Ageless Athlete
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The Ageless Athlete