A variation of our standard 300-Level Athletic programming, this program is aimed at developing a complete athlete, "in-the-gym", through Strength, Power, Control, & Capacity development, all built into a 2-Day training schedule.
Over the course of the program, we place an emphasis on building raw total-body strength through unique phases of the powerlifts and their variations. Simultaneously, we will develop our rate of force production, or "Power", through different plyometrics, ballistics, and a full progression of the "Clean" movement - utilizing all of it's variations from the top down. Lastly, we will consistently build durability and work capacity through a blend of hypertrophy training, accessory strength work, and Metabolic conditioning.
- 12 Weeks | 2 Lifts per Week
- Workouts should take between 50-70 minutes
**Each element of the workout will included suggested time domains for efficient flow
Each weight training day contains a brief warm up (with dynamic movement, mobility, and technique work), pre-hab & activation (injury prevention, core, etc), power development (plyo, ballistics, and/or OLY lifts), max strength (powerlifts), accessory strength work (unilateral work, push/pull, etc), and a short "finisher" for capacity and volume, complete with full instruction & explanation.
Grades 9 – 12 – Athletes who already have a complete fundamental fitness education and wish to prepare for a sport season. They should not be actively engaged in a competitive athletic season.
Intro to Fitness 1 & 2; Intro to WT 1 & 2
OR - ATH211: GPP/Transition Program
OR - Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months).
- PVC Pipe
- Barbells, Bumper Plates & Rack
- Dumbbells & Benches
- Pull-Up Bar/ TRX/Rings
- "Run" option
Nice to Have:
- Jump Rope
- Plyo Boxes
- Foam Roller/ Lax Ball
- Cardio Machines
- Continual Tracking of Working Maxes within...
- Occasional Assessment of 1RM "PRs" in
- Back & Front Squat
- Bench & Strict Press
- Hang Power Clean & Power Clean
- Strict Pull Up (reps)
- Accessory Performance Domains
- Vertical Jump (Power)
- Jump Rope (Skill/Capacity)
- Plank Hold (Stability/Muscular Endurance)
- 1 Min Push Up/Air Squat (Capacity/Muscular Endurance)