Explosive Athlete

Gallen Sports Performance

Speed, Strength & Conditioning, Functional Training
Coach
Troy Gallen

Unlock your athletic potential with the Explosive Athlete Training Team.

Join a structured training program designed to build strength, power, and speed. Our focus on the fundamental pillars of athletic performance ensures real, tangible results without unnecessary fluff—just hard work.

This program will elevate your performance through targeted training sessions that emphasize: plyometrics, speed, power, & strength development to help you sprint faster, jump higher, and move explosively.

Whether you're a seasoned athlete or a beginner aspiring to train like one, this proven approach is tailored to help you reach your athletic goals.

Explosive Athlete provides you with everything you need to dominate your competition and perform at a high level. Start training today and take a stride toward unlocking your athletic potential.

$35 / mo
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Improved Speed, Strength & Power
This training program uses proven methods to develop explosive speed, strength and power. We use a progression of plyometrics, speed, and power training to create better, more explosive athletes.
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Real Results for Real Athletes
Follow the same system that has helped thousands of athletes transform their athletic ability and reach their goals.
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Designed for Your Success
This program is designed with a clear strategy to optimize your performance, and deliver real results. All alongside expert coaching to support you throughout your journey.
Features
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Access to your coach
I am here to provide feedback, answer questions, and anything else you may need! Use the chat feature in the app for daily communication with me!
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Programming 5 days per week
Detailed training sessions, consisting of Speed, Strength, and Power development to take your athleticism to the next level.
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Exercise Video Guidance
Instructional videos provided with each exercise to guide your training.
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Professional Coaching
Direct access to me through the app to help guide you during your training
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Delivered through TrainHeroic
Detailed training sessions delivered straight to your phone!
Equipment
Required
Dumbbells // Barbell // Plates // Bench
Recommended
Trap Bar // Plyo Box // Sprint Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1- Total Strength & Power

Power Prep Series

A

Perform Series for 2 Rounds: Box Jumps- x 5 Med Ball Slam- x 8

B1

DB Squat Jumps

3 x 5

B2

Seated Box Jumps

3 x 5

C1

Heels Elevated Front Squat

4 x 6

C2

Neutral Grip Pull Up

4 x 6

D1

Incline DB Press

3 x 10

D2

Single Leg RDL (1 DB)

3 x 8

D3

Weighted Plank

3 x 0:20

Tuesday
Day 2- Total Strength & Power

Prep

A

Plyometric Prep Series

Perform Series 2 Rounds: Forward Pogo Jumps x 10 yards Power Skip For Height x 20 yards Repeat Hurdle Jump x 4 Hurdles

B1

High Pull

3 x 5

B2

Drop to Hurdle Jump

3 x 3

C1

RFE DB Split Squat

4 x 6

C2

Weighted TRX Row

4 x 8

D1

DB Bench Press

3 x 8

D2

Barbell RDL

3 x 8

D3

Deadbug with Band

3 x 12

Thursday
Day 3- Total Strength & Power

Power Prep

A

Perform Series for 2 Rounds: Box Jump to Depth Drop x 3 Band Resisted Broad Jump x 3

B1

Band Resisted Kettlebell Swing

3 x 8

B2

Double Broad Jump

3 x 2

C1

Trap Bar Dead Lift

4 x 6

C2

Weighted Push Up

4 x 8

D1

Seated Cable Row

3 x 10

D2

Stability Ball Leg Curl

3 x 12

D3

Plank KB Pull Through

3 x 12

Friday
Day 4- Speed Session

Prep

A

Speed Prep Drills

Perform Each Exercise 2x at Max Effort: A Switch 2 x 10 yards High Knee Run 2 x 10 yards Straight Leg Bound 2 x 20 yards Power Skip 2 x 20 yards

B

Kneeling Start Sprints

3 x 10

C

Resisted Sled Sprint

1 x 4 @ 10

D

20 Yard Sprint

1 x 3 @ 20

E

30 Yard Sprint

1 x 3 @ 30

F

Triple Broad Jump

1 x 5

Coach
More from Gallen Sports Performance
coach-avatar Troy Gallen

Troy has become known as one of the top Sports Performance Coaches in the industry. His specialty of speed and power development has helped athletes of all levels improve their performance and reach impressive goals. He previously competed as a two sport college athlete at the D1 level. At his training facility, Troy works with some of the top athletes in the region.

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Become an EXPLOSIVE ATHLETE

Start training today and take a stride toward your goals!

Start My 7-Day Free Trial
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FAQs
Who is this program designed for?
The program is designed for athletes or anyone who wants to train like an athlete. The training is adaptable for advanced level athletes & beginners. Any progressions or regressions can be communicated through the app with the Coach.
What if I don’t have the exact equipment listed?
If you don’t have the specific equipment listed that is okay. Many of the exercises have alternatives and can be perform with various pieces of equipment. If you have questions please reach out to get the necessary modifications.
How long is each phase?
Each training cycle is 3 weeks in duration which will focus a different goal. You will perform each training session 3 times before moving into the next phase. The more cycles you can complete, the better the results.
Does it matter when I join the program?
You can join the training program at anytime. Since the program cycles through different phases, you will be able to jump in at anytime. Modifications can be made if needed
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