Rotational Athlete: Training by Gannon Hampton in TrainHeroic

Rotational Athlete

Peak Kinetic Performance

Baseball , Combat Sports, Lacrosse, Softball, Boxing, Multi-sport, Field Sports, Golf, Volleyball
Coach
Gannon Hampton

Rotational Athlete is our cornerstone program for any sport that involves throwing, serving, swinging, kicking, or punching. Breaking down the mechanics of rotational power you will see that power comes from dissociation of the hips between the upper and lower body. We establish dissociation with our corrective exercises, movement prep, and various exercises specific to increasing rotational movement and power. When we couple our movement series with our strength and conditioning program our athletes find themselves throwing harder, striking with more power, and not gassing out as fast. Our methods have been used time and time again to help athletes receive scholarships, sign pro-contracts, and to play the sport they love at their peak performance.

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Rotational Power
Rotational Athlete guarantees athletes will increase their throwing velocity and striking power by increasing proper biomechanics and plane-specific power development. All rotational sports will benefit from the program tremendously.
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Shoulder Health
Rotational Athlete focuses on posture, increasing scapular stability, and strengthening the rotator cuff to allow the humerus to move smoothly within the shoulder joint, increasing performance and decreasing injury rate.
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Conditioning
Rotational Athlete uses appropriate conditioning methods for athletes to transfer to the field, court, or cage. In addition, Rotational Athlete will increase movement efficiency and develop a robust aerobic system allowing athletes to recover between explosive bouts.
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Lower Back Health
Rotational Athlete focuses on balancing rotation with anti-rotational concepts to keep the core strong and lower back healthy. We understand rotational athletes get a ton of extension and rotation, so we use proper exercise selection to combat this.
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Family
Through the app software, you will be training with and against other like-minded athletes each day. In addition, athletes will have direct communication with Coach Hampton and other athletes on the app through the message board. The competitions each day keep the program fun and challenging. Iron Sharpens Iron.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
5 days is ideal but MWF are the developmental days that should be completed with a rest day in between if possible.
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer..
Equipment
Required
Barbell // Medicine Ball
Recommended
Dumbbells // Kettlebells // Resistance Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Speed Kills

A1

Couch Stretch with Reach

1 x 20

A2

PKP T-Spine Shoulder Sweep

1 x 10

A3

PKP 90/90 Hip Switch

1 x 10

A4

PKP Banded Leg Lowering

1 x 20

A5

Yoga Push-Up

1 x 10

A6

Groiner Progression

1 x 10

A7

Lateral Squat with Cross-Connect

1 x 10

A8

Plate Reach Squat

1 x 10

Skill/Tech

B

Linear Acceleration Warm-Up

Bi-Lateral snap-down pause for 3s x 10 Bi-Lateral Snap-down pause to vertical jump to stick x 6 reps Linear March x 15yds Linear A-Skip x 15yds Power Skip 3rds x 20 yds Dribbles x 20yds Scissor Bounds x 20yds Repeat Jumps (imagine a hurdle) 2x5

C1

Banded Broad Jump

2 x 5

C2

1/2 Kneeling Sprint

1 x 4 @ 10

C3

Sprint

1 x 6 @ 20

D1

Front Squat

4 x 6

D2

PKP Lying PNF vs Band

3 x 8

E1

Barbell Hip Thrust

3 x 6

E2

DB Zercher Carry

@ 30

F1

Single Arm DB Incline Press

3 x 8

F2

Single Arm DB Row

3 x 8

G1

Foam Roll Pt. 1

1 x 2:00

G2

Parasympathetic Breathing

1 x 2:00

Tuesday
Rebound Day CE

A

6-2-8 Breathing

1 x 10

B1

All 4's Belly Lift

2 x 5 @ 75

B2

PRI Lat Hang

2 x 5 @ 75

B3

Bird Dog

2 x 5

C1

Floating heel calf raise

2 x 20

C2

Split squat iso hold

@ MAX

C3

standing straight leg hold

2 x MAX

C4

Nordic Hamstring Curl

2 x 10

D

PKP ISO Alternating DB Curl

3 x 24

E

Tricep Pushdown

6 x MAX

Conditioning

F

Core Circuit

2 Rounds Ab Rollouts x 20 Zercher Carry x 50yds Heavy Suitcase Carry x 50yds (each side) Off-set Zercher Carry x 50yds (If you do not have a bar you can load just hold one KB or DB in the zercher position) Upside Down KB Carry x 50yds (each side) 1/2 Turkish Get-up x 3 (each side)

G

Foam Roll Pt. 1

1 x 3:00

Wednesday
All Gas No breaks

A1

Couch Stretch with Reach

1 x 20

A2

PKP T-Spine Shoulder Sweep

A3

PKP 90/90 Hip Switch

A4

PKP Banded Leg Lowering

A5

Yoga Push-Up

1 x 10

A6

Groiner Progression

1 x 10

A7

Lateral Squat with Cross-Connect

1 x 10

A8

Plate Reach Squat

1 x 10

Conditioning

B

Aerobic Plyometrics

We are doing low-level plyometrics to build an aerobic base and create elasticity. We are going 30s on / 15s off. The goal is to do everything relaxed and let the tendon take over. Take the shoes off and get you some strong wheels. 2 rounds continuous Pogo jumps Zig Zag hops Scissor jumps lateral bounds 90 degree double bounces

C1

Medicine Ball Slam

2 x 5 @ 8 lb

C2

Medicine Ball Scoop Toss

2 x 6 @ 8 lb

C3

Medicine Ball Chest Pass

2 x 10 @ 8 lb

D1

DB Floor Press

4 x 6 @ 6, 7, 8, 8

D2

Prone Low Trap Raise

3 x 8

E1

Chest-Supported DB Row

3 x 8

E2

Suitcase Carry

@ 30

F1

Front Foot Elevated Split Squat

3 x 8

F2

Blocked Single Leg RDL

3 x 8

G

Tempo Runs

1 x 8 @ 60

H

Recovery Cardio

1 x 3:00

Thursday
Rebound Day CE

A

6-2-8 Breathing

1 x 10

B1

All 4's Belly Lift

2 x 5 @ 75

B2

PRI Lat Hang

2 x 5 @ 75

B3

Bird Dog

2 x 5

C1

Floating heel calf raise

2 x 20

C2

Split squat iso hold

@ MAX

C3

standing straight leg hold

2 x MAX

C4

Nordic Hamstring Curl

2 x 10

D1

EZ Bar Curl

3 x 12

D2

EZ Bar Lying Tricep Extension

3 x 12

Conditioning

E

GPP Circuit UH

2 rounds 30s on / 30s off Jump Rope Row Assault Bike Tempo Run (run @70%) Battle Ropes Bear Crawl Reverse Crawl

F

Foam Roll Pt. 1

1 x 3:00

Friday
Swift and Smooth

A1

Couch Stretch with Reach

1 x 20

A2

PKP T-Spine Shoulder Sweep

A3

PKP 90/90 Hip Switch

A4

PKP Banded Leg Lowering

A5

Yoga Push-Up

1 x 10

A6

Groiner Progression

1 x 10

A7

Lateral Squat with Cross-Connect

1 x 10

A8

Plate Reach Squat

1 x 10

Prep

B

Lateral Acceleration Warm-Up

Lateral March 2 x 10yds Lateral A-Skip 2 x 10yds Zig Zag hops 2 x 10yds Single leg 45 degree bounds 2 x 5 each leg Paloff shuffle 2 x 5 reps

Speed/Agility

C

Lateral Acceleration

When we do our sprint work it has to be done at the highest intensity possible. If it is not at least above 95% then we have turned our sprint work into conditioning. Make sure you take a full recovery between each set so at least 1 minute. Stay low, think about driving through the ground and ripping the arms long and violent. Lateral 1/2 Kneeling Sprints 4x10yds (2 each leg) Rest 30s 2 Shuffle turn and sprint 4x15yds (2 each leg) Rest 45s 5-10-5 sprints (watch video) x 3 reps Rest 1:30

D1

Hex Bar Deadlift

4 x 3 @ 6, 7, 8, 8

D2

PKP Serratus Anterior Wall Slides

3 x 8

E1

KB Goblet Squat

3 x 6

E2

1/2 Kneeling Paloff Press (inside knee)

3 x 15

F1

PKP Push-up

3 x MAX

F2

Reverse Grip Inverted Row

3 x MAX

Coach
coach-avatar Gannon Hampton

Coach Hampton has personally trained a number of athletes ranging from High School Sports-Professionals. His Pedigree includes: -Bachelor's Degree in Exercise Physiology (Kennesaw State University) -Certified Strength and Conditioning Specialist (CSCS) -NSCA Certified -BioForce Conditioning Certified

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All rotational athletes need this program.

Rotational athlete guarantees the results to take you to the next level and have a long healthy career. Do not miss the opportunity to maximize your genetic potential! Join the PKP family today.

Start My 7-Day Free Trial
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FAQs
Do I need to complete all 5 days?
No. Five days is for the athlete that is currently in their off-season and can dedicate the time and energy to completing 5 days. MWF or MW will still help the athlete crush their goals.
Is there an age limit on this program?
No. If the athlete is capable of following directions and is mature enough to weight train by themselves they can perform Rotational Athlete. If the athlete has no experience we recommend they have a professional with them when performing the program.
The Proof
verified-athlete-avatar Jake Baldino

Number 3 LHP in Georgia

Verified Athlete

"I have worked with Gannon Hampton for about 2 years and saw tremendous gains in myself from a sports perspective. I am now physically stronger, smarter, and able to perform better. Gannon pushed me to always push myself in everything I do, and it paid off."

verified-athlete-avatar Jadyn Jackson

Perfect Game All-American South-East

Verified Athlete

"I have trained with Gannon for a year and a half, and I have seen nothing but improvements! Not many trainers out there know what they are talking about, but Gannon can assess his clients and put together a specific workout dedicated to what the rotational athlete needs to compete at a high level."

verified-athlete-avatar Graham Pauley

Perfect Game Underclassmen All-American

Verified Athlete

"My year and a half on Gannon's program I gained around 30lbs, increased exit velocity by 10-15mph, my home-runs tripled, and I knocked close to 3 tenths off my 60yd dash. His programs guarantee results if you put in the work."

verified-athlete-avatar Verron Haynes - Justice Haynes

Perfect Game Underclassmen All-American

Verified Athlete

"G provides a service and quality of excellences that I have not seen since I retired from the NFL (9-year vet). His creativity is ingenious. He knows the body, and he incorporates specific detail-oriented programs/workouts to enhance the athlete's performance. I am proud my 2 kids work with PKP."

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Rotational Athlete
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Rotational Athlete
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Rotational Athlete
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Rotational Athlete