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Athlete 1st

The Strength Standard

Field Sports, Multi-sport, Power Sports , Racket Sports, Baseball , Basketball, Soccer, Water Polo, Swimming, Softball, Lacrosse
Coach
Brian Loomis

Welcome to the Athlete 1st training team!

If you're a high school or college athlete that's looking to level up your athletic career, you have found the right place. Athlete 1st is designed for athletes of all sports, looking to build strength, develop power and improve movement. In order to compete at a high level, you not only have to master your sport but you also need to be physically prepared for your sport as well.

Strength training becomes a part of just about every athletes regimen. If you do it properly and under the guidance of an experienced coach, you will see instant improvements and lessen risk for injury . My main focus with every athlete is to provide structured training backed by scientific principles using my years of experience as a strength and conditioning professional and a sports coach.

Stop doing what you see on social media and take the guess work out of your training. Join the Athlete 1st training team and have all of your training needs covered while reaching your highest potential yet.

Happy Training!

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Get Stronger
It takes time and consistency to get strong. Athlete 1st helps athletes improve performance by focusing on progressively building strength. The program emphasizes improving strength in movements such as the squat, bench, deadlift, and pulling exercises. Accessory movements such as isometrics and core exercises address weaknesses and imbalances while promoting health and resilience.
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Build Speed and Power
A1 develops speed, power and explosiveness using a variety of sprints, jumps, med bal throws and plyometrics. The sprints will improve game speed. The jumps, throws and plyometric exercises improve power and explosiveness. Combine all of these and you will jump higher, run faster and become more agile than ever before.
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Be part of a TEAM
Athlete 1st is more than a program. You will be joining a community of dedicated athletes who share similar goals, training schedules, struggles, and a love for their sport. There will be a constant support system that will help each athlete chase their full potential.
Features
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Programming 4 days per week
Mobility, speed, power, full body strength 4 days a week. I recommend 2-3 training days weekly if your'e combining strength work with practices.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. This will help if you are a visual learner.
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Detailed, expert instruction
A coach who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a dull PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Flat Bench // Pull Up Bar// Squat Rack
Recommended
Kettlebells // Something to jump on or off of//Medicine Balls//B
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Field Day 1: Acceleration

A

Hip Swings F/B/+L/R

4 x 10

B1

Deep Tier Split Exchange Leaps

3 x 10

B2

Max Effort Sprint: Push Up Starts

3 x 10

B3

Low Ceiling Leaps

3 x 10

B4

Max Effort Sprint: Mountain Climber Start

3 x 10

C1

Max Effort Sprint: Half Kneeling Start

2 x 10

C2

Max Effort Sprint: Half Kneeling Lateral Start

2 x 10

D

Max Effort Sprint: Falling Start

5 x 20

E

Target Objective Broad Jump

2 x 6

F

1.5 mile run

1 x 1.5

Monday
Weight Room: Day 1

Preparation

A

-A Series-- x 1 round A1) Thread the Needle Touch The Sky x 5 each way A2) Cossack Squats x 10 each way A3) 4 way crawl x5 yards each way A4) Med ball close to wall rebounds x15 each A5) Seated Box Jump x7

B1

Seated Box Jump to Object

3 x 5

B2

Medball Rotation Slams

3 x 6

C

Heels Elevated Back Squat

2 x 5

D

Barbell Deadlift

3 x 5

E1

Incline Bench Press

3 x 5

E2

Reverse Lat Pulldown

3 x 10

F

DB Reverse Lunge

2 x 10

G1

ISO Lunge Hold

1 x 1:00

G2

ISO Push Up Hold

1 x 1:00

Wednesday
Field Day 1: Max Velocity

A

Hip Swings F/B/+L/R

4 x 10

B1

Light Tier Leaps

B2

Light Tier Split Exchange Leaps

B3

Light Tier Hops

C

Light Tier Bounds

3 x 6

D

Max Effort Sprint: Split Stance Falling Start

2 x 10

E

30 Yard Sprint

6 x 30

F

Tuck Jump

2 x 10

G

Tempo Runs

10 x 100

Thursday
Weight Room: Day 2

Preparation

A

-A Series-- x 1 round A1) Heel Clicks x10 each A2) Worlds Greatest Stretch x5 each A3) Cross Connect Hip Bridge x30 seconds each A4) Side Plank Hip Circles x30 seconds each A5) Med ball close to wall rebounds x15 each A6) Box Jumps x5

B1

DB Jump Squat

3 x 5

B2

Plyo Push Up

3 x 5

C

Front Squat

3 x 5

D

Bench Press

3 x 5

E

Barbell RDL

2 x 10

F1

Push Up AMRAP

2 x MAX

F2

Inverted Row AMRAP

2 x MAX

Finisher

G

1x20 sets For each exercise, perform just ONE 20 rep set @RPE 6-7 (OUT OF 10). This can be interpreted as 3 reps in reserve. Hammer Curls Cable Pushdown Leaning DB Shrugs Machine Calf Raise (Seated or standing machine)

Join Your Virtual Gym

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

Athlete 1st
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