The "LAB": Simple Workouts for Athleticism

HalseyPerformance

Coach

Justin Halsey

Training as an athlete can be hard. You're always wondering what exercises to do when, how to progress, what phase to do next, how many sets and reps to do, how hard should you go, how hard you should rest, and what to focus on. There are a lot of factors that contribute to your success, and you're on a timeline.

There’s so many programs online, but which one do I choose? Which one do I do next when I am finished? And who should I trust?

Getting access to high quality training in person isn't always convenient or an option for people. That’s why I created “The Lab”. It's an online ongoing subscription program program to take your athleticism to the next level from throughout the year, with development over-time in mind.

Now is the perfect time to unlock your potential and become stronger, faster, and more explosive.

Join the movement, take the guessing out, GET RESULTS.

$50 / mo

Start My 7-Day Free Trial

Get Powerful, Become More Explosive.

Being strong is necessary, but being able to apply that force quickly across various movements is ATHLETICISM. Separate yourself, get faster, and shiftier to become a dominant mover on the field or court.

Get Faster.

Speed is king in athletics. Get faster to control your pace, play at different speeds, and execute your skills faster. Separate yourself.

Get Stronger

Strength is the foundation to moving and performing well. Increase your ability to express force to translate it to your athletic movements.

Get Mobile.

Access more range of motion to move better, increase performance measures, and to help protect yourself from compromising positions.

Features

Programming 5 days per week

5 days of programming per week to cover aspects of mobility, speed, power, and strength.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Get high quality coaching and programming from an experienced professional who has trained players at every level, from youth to the pro level.

Delivered through TrainHeroic

Track your progress and log all your workouts through the train heroic app.

Equipment

Required

Standard Gym Equipment/Gym Membership

Recommended

Field Space for Speed and Power Work

Sample Week

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

Sunday

Day 2 Lift

Half-Keeling Hip CARS

2 x 5

Isometric Lunge Hold

2 x 0:30

Dead Hang

2 x 20

Lateral Lunge to Press

2 x 5

Med Ball Slam

2 x 8

Squat Jump

2 x 3

Seated Shoulder Press

3 x 8

Hand Supported Single Leg RDL

3 x 6

Chest-Supported DB Row

2 x 8

Leg Extension

2 x 10

Paloff Press

2 x 10

Monday

Change of Direction

Skaters

3 x 0:10

Single Leg Lateral Broad Jump

3 x 3

Shuffle to Decel

3 x 6 @ 5

Crossover Run to Decel

3 x 6

Shuffle Back to Sprint out

2 x 4 @ 10

Crossover Back to Sprint out

2 x 4 @ 10

Tuesday

Day 3 Lift

Banded Leg Raise

2 x 0:20

Bear stance Pike

2 x 10

Hip Airplane

2 x 5

Single Leg Box Blast

2 x 5

Lateral Lunge to Press

2 x 5

Eccentric Split Squat

3 x 6

Chin-Up

3 x 5

RDL

3 x 8

DB Bench Press

3 x 8

Standing Calf Raise

2 x 15

Friday

Day 1 Lift

Banded Leg Raise

1 x 20

Elbow to instep

1 x 10

Half-Keeling Hip CARS

1 x 5

Hip Airplane

1 x 5

Seated Vertical Jump

2 x 4

Lateral Bound to Rebound

2 x 5

Goblet Squat

3 x 8

Bear stance DB Row

DeadBug with OH Hold

3 x 16

Machine Seated Hamstring Curl

2 x 12

Eccentric Push Up

2 x 5

Standing Calf Raise

2 x 15

Saturday

Sprint+Power Work

Pogo Jump

2 x 0:20

Triple Broad Jump

3 x 2

Build Up Sprint

3 x 20 @ 75, 85, 90

Single Leg Bounds

2 x 2 @ 15

Bound to Sprint

1 x 4 @ 15

Push-Up Sprint

1 x 4 @ 15

Coach

More from HalseyPerformance

Justin Halsey

Athletic Performance Coach

Confidence comes from preparation.

There's no feeling like falling short when you know you can succeed. Don't let your performance and athleticism hold you back from being the athlete you know you can be. Here is the blueprint, join the movement, take the guessing out, GET RESULTS.

Start My 7-Day Free Trial

FAQs

Who is this for?

Athletes, Students, Anyone who wants to train like athlete and push their limits and not break the bank on training.

When can I start, and do I have to stay on for the year?

You can start at any point, and you are not required to stay on for the year's length.

What if I miss a day or week?

If you miss a day you can simply go back and do that same workout on a different day, but keep in mind the program is rolling, and you can adjust the workouts to your schedule. Each month a new cycle will be updated to the program.

Do I have to track and log my workouts?

While it is not required to get the next workout, it is HIGHLY RECOMMENDED to track for progress and accountability.

The Proof