Athletic Enhancement Program
This program has been evolving for the past 15 years and has been helping build young athletes to compete at their highest potential! Strength gains, conditioning, coordination, and confidence are built on this program. This is a total body workout designed help you move better, feel better, and perform better!
The following is 4, 4-week programs designed to build confidence, strength, power, & speed. We want to continue to guide the athlete to build on our pillars of training; Movement Prep, Plyometrics, Strength / Power Training, Energy System Development & Change of Direction, and Recovery Strategies. This is a 2 day a week workout program to gradually build on a foundation of strength, performance, and positive mindset.
For the best results we recommend you pair this training plan with a disciplined diet. This does not mean you have to be overly restrictive, or OCD on tracking, just smart and committed. If you want to be a better athlete, you have to train like an athlete, and EAT like an athlete!
I have come to the conclusion that performance goals are RECOVERY driven. That means If you don't do the simple things after you workout, your results will stagnate quicker and burnout will definitely be in your future!
Overall, the training package has a sharp focus on quality weight lifting (both free weights and machines), sport specific conditioning, work capacity circuits, and total-body muscular endurance and strength.
Training is designed on a 2 day per week format (Exercising on non consecutive days). The exercises progress in volume and / or intensity. If you cannot make it through the given rep scheme, the weight is obviously too heavy. Week 4 the reps go down from previous weeks which means the weight should be getting heavier that week.
The workouts are progressive in nature and built to keep you going in a positive direction.
Most sessions take around 60 to 75 minutes depending on access to outside track, running area.
This program gets progressively more challenging each week. Follow the program as close as possible. However, if you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.
Mondays: Total Body Lifting with Conditioning recommendations
Wednesdays: Total Body Lifting with Conditioning recommendations
Fridays: Optional Day for the athlete & can repeat Monday or Wednesdays workout
- Gym membership preferable
- Dumbbells / Kettlebells
- Foam Roller / Lacrosse Ball
- Access to open space, park, track
Q: How long should the training sessions take?
A: Each session should take around 60 - 75 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.
Q: What if I miss a training day?
A: Ideally, you will train 2 days in a week. For young athletes, this fits nicely into their schedule as they may have sports / tournaments going on and the goal of training is to ENHANCE and COMPLIMENT their sport!
Q: Where do I find unfamiliar exercises?
A: Click on the picture of the exercise on your app and will take you to a video of that exercise.
Q: Can I print out sessions to take to the gym?
A: Yes – you can print a week of programming at a time.