Athlete Essentials
The Academy
Functional Training, Strength & Conditioning, Baseball , Basketball, Soccer, Golf, Football , Combat Sports, HockeyThis high-performance training program is designed to make athletes stronger, faster, and more explosive while improving movement efficiency. Built on a foundation of progressive strength training, sprint work, and plyometrics, this program develops force production, acceleration, and power while reinforcing mobility and stability for fluid, injury-resistant movement.
Athletes will progress through two 4 week phases, beginning with the foundational phase to build strength and proper movement patterns, followed by focused strength, speed, power, reactive agility, and of course the best rotational exercises.
Ideal for athletes in any sport, this program unlocks new levels of speed, power, and efficiency—giving you the edge to dominate competition.
** 4 Sessions Per Week **
Prep
A
Lower Strength/Power Prep
90/90 1x5/5 Each side Half Kneeling Ankle Mobility 1x5 Each Way Wall Hip Flexor 1x5/5 Glute Bridge March 1x5/5 In Place A Switches 1x4/4 A-Skip 1x10 Yards Lateral A Skip - 1x10 Yards Each Way Lateral Punch/Pull - 1x10 Yards Each Way Lateral Push - 1x6/6 Each side Wall Drive (Single)1 x5/5 Band Deceleration to Back Pedal 1x5 2 Point Linear Acceleration Starts 4x10 yds
B1
Trap Bar Dead Lift
6, 5, 5, 4, 3
B2
Loaded Squat Jump
3 x 5
C1
Bulgarian Split Squat
3 x 8
C2
Half Kneeling Banded Step Up
3 x 4
C3
Dumbbell SLDL
3 x 6
D1
Farmer's Carry
2 x 25
D2
Straight Leg Sit Up
2 x 8
E
Sled Push
4 x 20
Prep
A
Uppper/Dynamic Prep
Swimmers 1x8 Scap W&Y's 1x10 Each Scap Pull Down 1x 10 Alternating Swimmers 1x5/5 Back Bend Lat Reach 1x5/5 Squat to Row 2x8 Straight Arm Med Ball Slam 2x5 Lateral Bear Crawl 2x10 Steps Each Way
B1
DB Bench Press
12, 10, 8, 6, 4
B2
Banded Bench Press
4 x 12
B3
Box Plyo Push Up
4 x 3
B4
Med Ball Step & Toss
4 x 4
C1
Dumbbell Chest Supported Row
3 x 8
C2
Cable Pull to Punch
3 x 6
C3
Seated Press/Pull
3 x 6
Prep
A
Lower Prep 1
Quad Lean (Vampire Raise)1 x 6 Half Kneeling Ankle Mobility 1 x 5 each way Wall Hip Flexor 1 x 5 90/90 w/ Leg Swing 1x6/6 Back Bend Lat Reach 1x 6/6 Knee Over Toes to Extension 1x6 Ankle Pogo Series 2x :10s Each Side/ Direction Split Squat Oscillating Hops 2x :10s Each Side
B1
ISO floating heel w/KB
2 x 15
B2
Floating Heel Soleus Raise w/KB
2 x 8
C1
Trap Bar Power Pull
5 x 5
C2
Pogos to Vertical
4 x 4
C3
MB Granny Toss
4 x 4
D1
Dumbbell Reverse Lunge
3 x 6
D2
Box Dynamic Split Jump
3 x 4
E1
SL RDL w/Row
3 x 6
E2
Long Lever March
3 x 8
E3
Val Slide Eccentric Hamstring Curl
3 x 5
F
Farmer's Carry
2 x 25
Prep
A
Full Body Prep 1
90/90 1x6/6 90/90 w/Leg Swing 1x6/6 Band Assisted Leg Lower 1x 6/6 Swimmers 1x6 Scap W&Y's 1x10each Scap Pull Down 1x10 Lateral Bear Crawl 1x10 Steps Each Way T-Spine Rotation 1x6/6 A-Skip 1x15 Yards Mid Foot Pogo Switch 1x5 Each Side Reverse Lunge w/ MB Internal Rotation 1x6/6
B1
DB Push Press
3 x 8
B2
Lead Leg Row
3 x 6
B3
Med Ball Cross Behind Toss
3 x 4
C1
Goblet Squat
3 x 10
C2
Step Down w/Press Out
3 x 6
C3
SL Step Up w/plate
3 x 5
D1
Landmine Rotational Press
3 x 6
D2
Loaded Lateral Walk w/mb hold
3 x 3
E
Straight Leg Sit Up
2 x 8
Carmen DelMastro
I created The Academy to be able to reach as many athletes as possible in an effort to help them reach their true athletic potential. The Academy is truly for any athlete that is looking to take their dynamic athletic ability to the next level. If you want to run faster, jump higher, cut quicker, and rotate smoother, you're in the right place.
