Sports & Rec
Need 4 Speed
Difficulty: Advanced
Muscle Group(s): Lower Body & Core
Days per week: 5
Program length: 4 weeks
This program is the same sprinting program used by Nike Sprinter, Bryan Wesley Williams. It consits of abdominal exercises 4 days a week and track workouts 5 days a week. The program is very simple to understand, but will push you to the limit on the track.
H20 Fit-Cross
Difficulty: Advanced
Muscle Group(s): Full Body
Days per week: 4
Program length: 10 weeks
Equipment Required: Pool, Kettlebell, band, Jump Rope
This program is designed to help increase the overall conditioning in the water and on land. It is ten weeks long and it is part one of three levels of progression. This level is designed to introduce individuals to the various exercise combinations required to master before moving to the next one. It’s a great cross-training experience where running, swimming and strength endurance exercises are combined to provide an excellent physical conditioning experience. The water routines must be completed with little or no rest whereas the running or rowing are done at your pace. For those how don’t run or have issues with running, a rowing option is available. Other equipment needed are kettlebells, bands, jumping ropes and/or battling ropes.
Post Activation potentiation
Difficulty: Advanced
Muscle Group(s): Full Body
Days per week: 5
Program length: 4 weeks
Potentiation: the increase in strength of nerve impulses along pathways that have been used previously, either short-term or long-term.
This program is for advanced athletes looking to become better versions of themselves. If you're used to traditional bodybuilding exercises then this program will completely shock your body.
Apollo's Boxing Legend
Difficulty: Intermediate
Muscle Group(s): Full Body
Days per week: 2
Program length: 4 weeks
This workout is made to supplement your boxing training. Not replace it. Boxer's constantly make the mistake of just boxing and not training their bodies. With this program you'll get 2 days of full-body weight training to complement all the griding you're doing in the boxing gym!
LT's Explosive Speed Trainer
Difficulty: Advanced
Muscle Group (s): Full body
Days per week: 3
Program length: 3 months
This is the ultimate program for power lifting/sports training. If you’re getting ready for the up & coming Football season or power lifting competition then there’s no better program for you.
OPT Training
Difficulty: Advanced
Muscle Group(s): Full body
Days per week: 5
Program length: 9 weeks
Opt training covers all areas of fitness. Balance, Core, Plyometrics, Stability, Strength, Power and full body planes of motion. Week 1-3 Stabilization of the spine and pelvic region with self resisted planes and condition the whole body with repetitions 12-20. Week 4-6 Strength is the building phase which will put on lean muscle. Since repetitions range from 8-12 you will introduce your body to heavier weight. This will cause more tension on the muscle so it will grow once it adapts to the strain placed upon it. Week 7-9 Power stage is to get the body in more athlete shape and focus on the performance of lifting. This stage is fast paced and will burn calories when your lifting heavy loads of weight.
Movement 101
Difficulty: Intermediate-Advanced
Muscle Group(s): Full Body
Days per week: 3
Program length: 4 weeks
Equipment Required: Resistance band, Foam roller
This routine is meant to improve stability, mobility and balance. This routine focuses on these key components which are essential to any training routine. In order to move efficiently one must have the appropriate range of motion and stability within the respective joints along with balance to help stabilize the body. Taking that into consideration the exercises within this program are meant to systematically focus on each component while progressively increasing the complexity and difficulty of each exercise. This program can be done with many other training routines and is key for having a well rounded background, while also helping prevent injury and establishing appropriate joint function.
LAX Program
Difficulty: Intermediate-Advanced
Muscle Group(s): Full Body
Days per week: 5
Program length: 4 weeks
4-week sport specific program designed for an experienced lacrosse player serious about developing their strength, speed and power on the field. This is a 5 day training program customized to develop greater acceleration, explosive work, improved agility skills, reactions drills and increase power in shots. This is designed for the off-season to prep the athlete for the spring season.
Rock Climber Elite
Difficulty: Advanced
Muscle Group(s): Full Body
Days per week: 4
Program length: 4 weeks
This is a 4 week program designed to help those in thee sport of rock climbing develop their strength in the sport. Upper body and core strength are crucial when it comes to climbing so it's what our main focus will be. The movements in all of these exercises will be very sport specific and mimic the movements of climbing.
Athletic Stabilization & Strength
Difficulty: Intermediate-Advanced
Muscle Group(s): Full Body
Days per week: 3
Program length: 4 weeks
This program brings in agility, stabilization, strength, felixbility and much more. Once you purchase this program you will find yourself going back to it many times throughout your life. After the program you will find yourself more agile, stabile, strong, and flexible (Surprised). Enjoy!
Basketball/Soccer Athletic Trainer
Difficulty: Advanced
Muscle Group(s): Full Body
Days per week: 5
Program length: 4 weeks
This program is Advanced for a reason. With 3 days/week of weightlifting, 2 days of speed training, and 2-3 days/week of conditioning/pool workouts you better be ready to train. This is THE ULTIMATE training program for Basketball & Soccer players in the off-season. If you follow this program for at least 4 weeks you will see your body transform into the athletic physique you've always wanted.
Women's Basketball Training Program
Difficulty: Intermediate
Muscle Group(s): Full Body
Days per week: 5
Program length: 4 weeks
This program rotates Power Development with Core & Conditioning each day to make for the perfect Basketball training program for Women. Russ spent years training College Women's Basketball players and knows exactly what should go into programs to help Women get to the next level in & out of the weight room.
*If you purchase a workout or download a free day trial on a mobile device, make sure you go to your email and open up the document in your email instead of right at purchase*