Aesthetic Athletics

Field Sports, General Fitness, Power Sports , Basketball, Baseball , Football , Softball, Volleyball
Coach
Grant Dahlke

Sport Performance is built for the high school athlete that is looking to maximize their potential. We take every aspect of being an athlete and elevate it. This program is designed to challenge us in the weight room and with field work, but to make sure that we can still get in the necessary skill work day in and day out for our particular sport. 

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Want To Perform Like An Athlete?
If you want to perform like an athlete then you need to train like one. This program will train you to achieve your athletic potential. Sessions are 90 minutes or less and will challenge and develop every aspect of your athletic ability.
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Full Athletic Development
We will train Strength, Power, Speed, Agility, Balance and Coordination to ensure that every aspect of your athletic performance is continually improving.
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Train Hard But Train Smart
Being sore isn't always a good thing. Programming will ensure that you are able to train all 5 days per week. We want to be consistent in our training. We will be training hard, but in a programmed matter that will ensure we are recovering and getting the most out of every training session.
Features
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Access to your coaches
Aesthetic Athletics Coaches will hold you accountable and monitor your progress. Coaches will provide guidance and feedback to help you improve.
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Programming 5 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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Delivered through TrainHeroic
The programming is all delivered through the app to make for a seamless session and to explain and demonstrate every exercise.
Equipment
Recommended
Barbell // Dumbbells // Bands // Trap Bar // Squat Rack // Bench // Bumper Plates // Boxes or Something to Jump On
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-1-17

A1

Open Hip Skip

3 x 10

A2

A Skip

3 x 10

A3

Gallops

3 x 10

B1

Reaction Step Ups

3 x 5

B2

Band Assisted Pogos

3 x 20

C1

Vertical Bounds

3 x 10

C2

Stiffness Skips

3 x 10

D1

Bulgarian Split Squat

6 x 2

D2

Bulgarian Drop Jumps

6 x 2

D3

SL Band Assisted Jumps

6 x 2

E

Barbell RDL

5 x 5

F

Calf Raise

3 x 12

G

RFE Oscillating Split Squat

2 x 0:30

Monday
2022-1-18

Prep

A

Shoulder Prep 3

Banded Pass Throughs x 10 Banded Alternating Row x 10 Each Primitive Shoulder Taps x 10 Each Push Backs x 10 2-3 Rounds of this today

B

Banded Plyo Push Up

4 x 4

C

DB Floor Press

6 x 4

D

Pull Up

4 x 3

E

Bench Supported SA Row

3 x 18

F

SA DB Incline Bench

4 x 6

G1

Hollow Up

3 x 10

G2

Bird Dog Plank

3 x 5

G3

Copenhagen Plank

3 x 0:20

Tuesday
2022-01-19

Prep

A

Skip Prep 2

Rhythm Hop Skips x 10yds Lateral Hop Steps x 10yds Open Hip Skip x 10yds A Skip x 10yds 2-3 Rounds of this if you don't have the space to be able to do these moving, you could do them in place with a little modification. If you're doing them in place do them for around :20 per exercise/side.

B

Band Assisted Pogos

3 x 20

C1

Pre Hop Tuck Jumps

3 x 6

C2

Vertical Bounds

3 x 6

D1

Isometric Hack Squat

8 x 0:05

D2

Trap Bar Drop Jumps

8 x 3

D3

Drop Vertical Jump

8 x 3

D4

Band Assisted Jumps

8 x 3

E1

Heel Elevated Step Down

3 x 6

E2

Toes Only Split Squat Iso

2 x 0:40

Wednesday
2022-01-20

Prep

A

Shoulder Prep 3

Banded Pass Throughs x 10-15 Banded Alternating Row x 10-15 Each Primitive Shoulder Taps x 10-15 Each Push Backs x 10 2-3 Rounds of this today

B1

Bottoms Up KB Press

3 x 6

B2

1/4 Side Turns

3 x 3

C

SA DB Overhead Press

5 x 5

D

DB Floor Press

6 x 4

E

Elevated Pendlay Row

4 x 6

F1

DB Lateral Raise

3 x 20

F2

Chest Supported Flys

3 x 20

G1

Hollow Up

3 x 10

G2

Copenhagen Plank

3 x 0:20

G3

Clam Planks

3 x 10

Thursday
2022-01-21

Prep

A

Ground Based Prep 2

WGL Step Throughs x 10 Each Squat + Rotation x 10 90/90 Heel Taps x 10 Each 3 Rounds of this today Same prep as Monday, take your time rolling through

Speed/Agility

B

Acceleration Prep

A-March x 10yds A-Skip x 10yds A-Switch x 10yds Triple Switch x 10yds - When we do these we are trying to keep our heel just off the ground and make contract with the ground right behind the ball of our foot. - We want our foot to be contacting the ground right underneath our hip - We want to be putting force into the ground, not pulling ourselves up into the air (our head should stay at the same level) - We should feel our hip flexors lifting our legs up and our glutes putting our legs down, we shouldn't be using our quads for these. Do the A-March 3 times and then move on to the A-Skip and do that 3 times and so on and so forth. So you will do a total of 30yds of each exercise. Do not try and do all 30yds at one time.

C

1/2 Kneeling Sprints

5 x 1 @ 10

D

Drop In Sprints

6 x 1 @ 10

E

Bulgarian Split Squat

6 x 4

F

Hand Supported SL RDL

5 x 6

G1

Calf Raise

3 x 12

G2

Band Assisted Pogos

3 x 12

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Athletic Performance
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Athletic Performance
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Athletic Performance