Explosive Athlete Training
Troy Gallen Training
Speed, Strength & Conditioning, PlyometricsUnlock 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.
Prep
A
Athlete Strength and Power Gym Warm Up
RAISE- Bike/Jog/Row for ~2 minutes ACTIVATE- Body weight Squat x12 Push Up x12 Split Squat ISO Hold x20 sec each leg SL RDL Body weight x12 each MOBILITY- Lunge to Overhead Reach Lateral Lunge Supine Hamstring Band Stretch Figure 4 Stretch POTENTIATE- Pogo Jumps x10 Med Ball Chest Pass x10 Repeat Squat Jump x6 Med Ball Slam x6
B1
DB Squat Jumps
3 x 5
B2
Seated Box Jumps
3 x 5
C
Heels Elevated Front Squat
4 x 6
D1
Front Foot Elevated Reverse Lunge
3 x 8
D2
Landmine RDL
3 x 8
E1
Body Saw
3 x 12
E2
Kettle Bell Swing
3 x 8
Prep
A
Upper Body Prep Series
DYNAMIC PREP: Perform 2 x 10 reps each 1. World’s Greatest w/ Rotation 2. Arm Circles 3. Inchworms 4. Overhead Squat ACTIVATION: Perform 2 x 10 each 1. Band Pull Apart 2. Plank Shoulder Taps 3. Pause Push Ups
B1
Bench Press
6, 6, 4, 4
B2
1 Arm DB Row
4 x 6
C1
DB Overhead Press
3 x 8
C2
Chin Up
3 x 5
D1
DB Hammer Curl
2 x 12
D2
Close Grip Push Up
2 x 12
D3
Band Pull Apart
2 x 12
Prep
A
Speed Day Prep Series
DYNAMIC MOVEMENT: Complete each 1 x 20 yards 1. Forward Skip 2. Back Pedal 3. Side Shuffle (Each) 4. Carioca (Each) MOBILITY: Complete each 1 x 20 yards 1. Forward Lunge with Reach 2. Lateral Lunge 3. Straight Leg Toe Touch 4. Quad Stretch with Reach ACTIVATE: Perform each 1-2 x 10 seconds 1. In-Place Side to Side Jumps 2. In-Place Split Jumps 3. Rapid Fire High Knee Run 4. Repeat Tuck Jumps
B1
A Switch
1 x 2 @ 10
B2
High Knee Run
1 x 2 @ 10
C1
Wall Drive Single Switch
2 x 6
C2
Wall Drill Triple Switch
2 x 6
D
Resisted Sled Sprint
1 x 4 @ 10
E
20 Yard Sprint
1 x 4 @ 20
Prep
A
Athlete Strength and Power Gym Warm Up
RAISE- Bike/Jog/Row for ~2 minutes ACTIVATE- Body weight Squat x12 Push Up x12 Split Squat ISO Hold x20 sec each leg SL RDL Body weight x12 each MOBILITY- Lunge to Overhead Reach Lateral Lunge Supine Hamstring Band Stretch Figure 4 Stretch POTENTIATE- Pogo Jumps x10 Med Ball Chest Pass x10 Repeat Squat Jump x6 Med Ball Slam x6
B1
Clean Pull
4 x 3
B2
Drop to Hurdle Jump
4 x 3
C
Trap Bar Dead Lift
6, 6, 4, 4
D1
RFE DB Split Squat
3 x 8
D2
Stability Ball Leg Curl
3 x 12
E1
Single Leg RDL (1 DB)
2 x 10
E2
Side Plank with Band Row
2 x 10
Prep
A
Upper Body Prep Series
DYNAMIC PREP: Perform 2 x 10 reps each 1. World’s Greatest w/ Rotation 2. Arm Circles 3. Inchworms 4. Overhead Squat ACTIVATION: Perform 2 x 10 each 1. Band Pull Apart 2. Plank Shoulder Taps 3. Pause Push Ups
B1
Incline DB Press
3 x 8
B2
Feet Elevated Inverted Row
3 x 10
C1
Weighted Push Up
3 x 10
C2
Lat Pulldown
3 x 10
D1
DB Lateral Raise
2 x 12
D2
Plate Front Raise
2 x 12
D3
TRX Facepull
2 x 12
Prep
A
Speed Day Prep Series
DYNAMIC MOVEMENT: Complete each 1 x 20 yards 1. Forward Skip 2. Back Pedal 3. Side Shuffle (Each) 4. Carioca (Each) MOBILITY: Complete each 1 x 20 yards 1. Forward Lunge with Reach 2. Lateral Lunge 3. Straight Leg Toe Touch 4. Quad Stretch with Reach ACTIVATE: Perform each 1-2 x 10 seconds 1. In-Place Side to Side Jumps 2. In-Place Split Jumps 3. Rapid Fire High Knee Run 4. Repeat Tuck Jumps
B1
Forward Pogo Jumps
2 x 10
B2
A Switch
2 x 10
B3
A Triple Switch
2 x 10
B4
High Knee Run
2 x 10
C1
Straight Leg Bounds
2 x 20
C2
Power Skip for Height
2 x 20
D
Falling Start Sprint
3 x 10
E
Fly In Sprint (20yd-10yd)
1 x 4 @ 30
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.
Start training today and take a stride toward your goals!
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Explosive Athlete Training
Explosive Athlete Training
Explosive Athlete Training
