Athlete Training Team
Strongbyscience
Multi-sport, Field Sports, Power Sports , Strength & Conditioning, General Fitness, Functional TrainingThe athlete training team is about training like an athlete, moving like an athlete and performing like an athlete regardless if you are playing competitively or not. No matter your age, developing and preserving your athletic abilities is arguably one of the most important aspects you can get out of training. No matter if you just want hit bombs down the fairway, crush slow pitch homeruns, throw down some nasty dunks down during pickup, or just be able to enjoy playing sports, your training needs to be geared towards developing your athletic abilities. This team develops athletic qualities by balancing good old fashion heavy lifting and getting stronger in the weight room with explosive, athletic power development. Using scientifically backed principles, this program can help you unlock your athletic freedom at any age or stage of your life!
Conditioning
A
skip series
10 yards each exercise 2-3 sets and build up in effort
B
banded rhythm jumps
2 x 8
C
glute coils
2 x 6
D1
Squat Swings
3 x 5
D2
3D lateral jump prep
2 x 9
E1
High Pin Squat
6 x 2
E2
Drop Jump
6 x 2
F
Band Assisted Nordic
3 x 3
G
Barefoot single leg sweeps eyes closed
2 x 8
optional
H
Core 4
1-2 sets 5-6 reps - no longer than 5 total minutes of work!
Recovery
I
BW static stretch 2
2 sets each stretch, aim for about 40 second holds
Prep
A
Upper body engagement (2)
Do not rush it! 2-3 round 20 reps each exercise. Pick a light weigh that is easy to work with
B
Barbell Bench Press
5, 2, 1, 1, 1 @ 75, 80, 85, 85, 90 %
C
Barbell Row
4 x 6
D1
DB Constant Tension Bench
2 x 35
D2
Pushups
1 x MAX
E1
DB Curl Press
3 x 12
E2
Dive Bomb Rock Back Pushups
3 x 15
Prep
A
Skip Prep 2 + walks
Start with Backward and forward squat walk 5 steps each leg x 2 sets BW all hops 10 reps 2 sets Backwards hops 10 yards 2 sets Power hops 10 yards 1 set
Conditioning
B
Bound Prep
each exercise done for 5-10 yards
C
Forward Bounds
3 x 3
D1
BB Long stance lunge step through
4 x 3
D2
Gallops For Max Height
4 x 2
E
Hand Support Single, Arm/Leg KB Swing
3 x 8
F
DB Step Downs
2 x 4
G
Go for a walk!
1 x 10:00
Recovery
H
static 4
30-40 seconds each leg 1-2 rounds
Prep
A
Band Upper Series
1-2 round 10-15 reps each
B1
Barbell Bench Press
8 x 2 @ 70 %
B2
Pull Up
8 x 2
C
DB Floor Press
3 x MAX
D
DB Chest Supported Row
3 x MAX
E
DB Farmers Carry
3 x 30
Conditioning
A
Dynamic grounded
8-10 reps per exercise. Take your time, no rush at all. 1-2 sets
Prep
B
Skip prep
2-3 rounds of 10-15 yards
C
Barbell Back Squat
3 x 1
D
Band only back squat
2 x 12
E1
Snatch Grip High Pull
4 x 3
E2
Forward jump into jump and touch
4 x 2
F
DB Isometric Lunge Hold
3 x 25
G
DB Hand supported calf raise
3 x 8
Conditioning
H
Lower Body Band Stretch
Each stretch is held for about 30 seconds 1-3 rouns
A1
Support airplane
2 x 12
A2
Hip Bridge March (BW)
2 x 12
A3
Stepback double arm press
2 x 10
A4
Stepback double arm row
2 x 10
A5
Bent Knee Shoulder Taps
2 x 20
A6
Straight Leg Raise With DB Crunch
2 x 10
Yes we train, but its more than just training. Its an online training community designed to help you become better
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Athlete Training Team
Athlete Training Team
Athlete Training Team
