Total Athlete Strength & Speed Program
Gallen Sport Performance
Speed, Functional Training, Strength & Conditioning, Football , Track & Field, Multi-sport, Power SportsUnlock your full athletic potential with the TOTAL ATHLETE PROGRAM.
Our program is designed to help you develop speed, strength, and explosive power, creating a well-rounded athlete. Unlike other programs that focus on only one aspect of performance, we prioritize all key areas to create the TOTAL ATHLETE.
This program will enhance your athletic performance through training sessions focusing on plyometrics, acceleration, top speed, power, and strength development.
With a detailed training plan and expert coaching, you'll receive the support and guidance you need to reach your goals. Whether you're an experienced athlete or young athlete just starting, this proven program will help you achieve real results.
And the best part? You can access the program anytime, anywhere. No more missed training sessions or excuses- just the tools and support you need to reach your full potential. Join us today and become a TOTAL ATHLETE with this next level training program.
Prep
A
Strength and Power Prep Series
MOBILITY: Perform 1 x 5 each exercise 1. World’s Greatest Stretch with Rotation 2. Lateral Lunge 3. Prisoner Squat 4. Front to Back Leg Swings PREP: Perform 1-2 x 12 reps each 1. Goblet Squat 2. Push Up 3. Glute Bridge ACTIVATE: Perform each 2 x 10 seconds 1. Plate Hops Forward to Back 2. Rapid Fire High Knee Run 3. Box Jump x 5 reps
B1
Repeat DB Squat Jump
3 x 5
B2
Depth Drop to Broad Jump
3 x 3
C
Back Squat
4 x 6
D1
Front Foot Elevated Reverse Lunge
3 x 8
D2
2 DB RDL
3 x 8
E1
Barbell Hip Thrust
3 x 12
E2
Leg Drive with Band Resistance
3 x 12
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
Band Resisted Push Up
3 x 5
B2
Med Ball Slam
3 x 10
C
Bench Press
4 x 6
D1
Chin Up
3 x 6
D2
Half Kneeling DB Overhead Press
3 x 8
E1
Alternate DB Bench Press
3 x 6
E2
TRX Row
3 x 12
Core
F
Core Series
Perform Each Exercise 2 x 12 reps: 1. V Sit Up 2. L Over 3. Toe Touch
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
Wall Drive Single Switch
2 x 12
B2
Wall Drive Double Switch
2 x 6
B3
Wall Drill Triple Switch
2 x 6
C1
Resisted Sled Sprint
1 x 3 @ 10
C2
Kneeling Start Sprints
1 x 3 @ 10
D
20 Yard Sprint
1 x 4 @ 20
Prep
A
Strength and Power Prep Series
MOBILITY: Perform 1 x 5 each exercise 1. World’s Greatest Stretch with Rotation 2. Lateral Lunge 3. Prisoner Squat 4. Front to Back Leg Swings PREP: Perform 1-2 x 12 reps each 1. Goblet Squat 2. Push Up 3. Glute Bridge ACTIVATE: Perform each 2 x 10 seconds 1. Plate Hops Forward to Back 2. Rapid Fire High Knee Run 3. Box Jump x 5 reps
B1
Band Resisted Pogo Jumps
3 x 10
B2
Hurdle Jump + Box Jump
3 x 3
C
Trap Bar Dead Lift
4 x 6
D1
RFE DB Split Squat
3 x 8
D2
Stability Ball Leg Curl
3 x 12
E1
KB Swing
3 x 8
E2
Calf Raise
3 x 12
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
DB Push Press
3 x 6
B2
Med Ball Chest Pass
3 x 8
C1
Incline DB Press
3 x 8
C2
1 Arm DB Row
3 x 8
D1
Weighted Push Up
3 x 10
D2
Seated Cable Row
3 x 10
E1
Incline DB Curl
3 x 12
E2
Tricep Rope Push Down
3 x 12
Core
F
Core Stability Series
Perform Each Exercise 2 x 12 reps 1. Stability Ball Saw 2. Side Plank with Row 3. Anti Rotation Press
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 March
2 x 10
B3
A Switch
2 x 10
B4
High Knee Run
2 x 10
C
Band Resisted Sprint In-Place
3 x 10
D1
Power Skip for Height
2 x 20
D2
Power Skip for Distance
2 x 20
E
Fly In Sprint (15yd-10yd)
5 x 25
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.
Commit to the process. Give MAX effort, stay consistent, and get real RESULTS!
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