Athlete Enhancement Program Phase 100This 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 and feel better throughout!
The following is a 4-week program designed 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, just smart and committed.
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!
This training plan covers 4-weeks of performance driven exercise progressions and can be repeated or used as preparation for more intense training programs in the future.
Overall, the training for this program 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 between 50-60 minutes.
This program gets progressively harder 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.
WEEKLY SCHEDULE
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
REQUIRED EQUIPMENT
- Gym membership preferable
- Dumbbells / Kettlebells
- Foam Roller / Lacrosse Ball
- Treadmills, Rowers, Bikes, Steppers
COMMON QUESTIONS
Q: How long should the training sessions take?
A: Each session should take around 45-60 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.
Training is a tool in which we use to make athletes better! The Athlete Enhancement Program Phase I will help you build this foundation through our 5 pillars; Movement Prep, Plyometrics, Strength & Power, Speed & COD, and Recovery Strategies. We have the template to help make your athlete more successful!
About Carter
Carter Peak Performance
MS CSCS*D NSCA-CPT*D USAW SPC FMS1 RPR
Coach Carter has been working with clients and athletes for over 18 years. Throughout his journey, he has had the opportunity to work with hundreds of people helping them to reach their goals, whether it be weight loss, return to sport, increased strength or muscle mass, or recovery from an orthopedic surgery. "Being part of the journey and educating my clients and athletes on good quality movement and seeing that translate to real life and sport is rewarding." Coach Carter uses his knowledge and skill to best set up a blue print to help others achieve their fitness goals.
Coach Carter has been working with clients and athletes for over 18 years. Throughout his journey, he has had the opportunity to work with hundreds of people helping them to reach their goals, whether it be weight loss, return to sport, increased strength or muscle mass, or recovery from an orthopedic surgery. "Being part of the journey and educating my clients and athletes on good quality movement and seeing that translate to real life and sport is rewarding." Coach Carter uses his knowledge and skill to best set up a blue print to help others achieve their fitness goals.
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Carter Peak Performance
