Just Fly Sports
Track & Field, Football , Basketball, Volleyball, RugbyWant to hit your explosive athletic potential?
"Legendary Athleticism has helped me get back to being the athlete I was when I was a DII basketball and track athlete." My gains so far: Vertical +3", 40 yard dash -.25 sec. " -Jonathan Nebelsick
"Using Legendary Athleticism, my power clean went up 18lbs and my deadlift went up 20lbs! I feel super fast and durable too!" -DJ Meagher
Who will benefit most from this program?
Legendary Speed and Power is for athletes who want:
- Explosive power
- Better vertical jumping ability
- Faster acceleration and maximal speed
- Harder and more explosive cuts on the field
- Greater strength
- Body connection and awareness
- Athletes in Basketball, Volleyball, Football Skill, Dunk Training, Track and Field Off-Season, and General Explosive Training
What Makes Legendary Athleticism a Great Program?
Workout Design. Workouts and training cycles designed by a professional coach with over a decade of experience training speed and power athletes, including Olympic gold medalists and world record holders.
Community. Have your training questions answered on our live feed. Learn more about yourself as an athlete and meet others on the same mission.
Testing. Compete with some of the best athletes in the world in tests of strength, speed, power and agility. There is no better way to improve than to strive for high marks in relevant speed, plyometric, and strength tests week after week.
Am I ready for Legendary Athleticism?
To be a part of Legendary Speed and power, it is recommended that you have at least one year of training experience towards athletic goals. You'll also need a gym where you have access to a squat rack and dumbbells. Familiarity with the Olympic lifts is a plus.
Features6 sessions per week
Must use App app to view and log training
Team Training
A
Rest
A
JFS Speed Warmup
For Completion
B1
Belly Sprint
2 x 1 @ 20
B2
JFS Mountain Climber Sprint
2 x 1 @ 20
B3
JFS Rollover Sprint
2 x 1 @ 20
B4
JFS Fall Start Sprint
2 x 1 @ 20
C
JFS Standing Triple Jump
5 x 1
D
JFS Vertical MB Throw
3 x 3
E1
JFS Primetimes
5 x 20
E2
Clean
5 x 2 @ 50, 55, 60, 65, 70 %
F
Hang Snatch
3 x 3 @ 45, 55, 60 %
G
JFS Nordic Hamstring
3 x 3
H
JFS Standing Overhead Press
3 x 5 @ 50 %
I
1-Arm DB Row
3 x 8 @ 50 %
A1
JFS SOTS Press KB
2 x 8
A2
JFS Lateral Squat Walk
2 x 5
A3
Walking Plank
2 x 8
A4
JFS Single Leg Rocker Squat
2 x 8
A5
Bear Crawl
2 x 20
A6
Kneeling Hip Flexor Stretch
2 x 0:30
B1
Split Jerk
5 x 2 @ 50, 55, 60, 60, 60 %
B2
JFS Speed Box Hop
5 x 4 @ 12
C1
JFS Drop Snatch
3 x 3 @ 50, 55, 55 %
C2
Pistol Squat
3 x 3
D
JFS Front Squat 505
4 x 3 @ 45, 50, 55, 60 %
E
JFS Single Leg Calf Raise
2 x 15
A1
Pike Pushup
3 x 8
A2
Lying Leg Curl
3 x 8
A3
JFS Chainsaw Abs
3 x 8
A4
JFS Wrestler Bridge
3 x 8
A5
JFS SOTS Press KB
3 x 8
A6
DB 2-Way Raise
3 x 8
A7
Lying Trunk Twist
3 x 10
A8
DB Windmill
3 x 6
A9
JFS Body Curl
3 x 5
A10
One-Arm Curl + Press
3 x 6
A
JFS Speed Warmup
For Completion
B
JFS Sprint Float Sprint
3 x 1
C
Sprint
30, 30, 30, 40, 40
D
JFS Primetimes
3 x 20
E
Clean
4 x 3 @ 50, 60, 65, 65 %
F
JFS Hang Squat Clean
3 x 3 @ 40, 45, 50 %
G
DB Hang Split Snatch
2 x 4 @ 50 %
H
Glute-Ham Raise
3 x 5
I1
JFS Standing Overhead Press
4 x 8 @ 60 %
I2
JFS Unilateral DB Row
4 x 8
A1
JFS Single Leg Wall Squat
2 x 12
A2
JFS Hip Hikes
2 x 15
A3
JFS Single Leg Rocker Squat
2 x 12
A4
JFS Side Leg Raise Glute Medius
2 x 8
B
Back Squat
3 x 5 @ 40, 60, 65 %
C1
JFS Speed Half Squat
4 x 5
C2
JFS 360 Depth Jump
4 x 6
D1
JFS Lateral Barrier Hops
3 x 12 @ 12
D2
JFS Skater Squat
3 x 6
E
JFS Depth Landing
2 x 10 @ 24
A1
Push-Up
15, 15, 15, MAX
A2
Pull-Up
4 x 8
A3
JFS V-Ups
4 x 12
B1
Pike Pushup
4 x 8
B2
Bodyweight Row
4 x 10
B3
JFS Lying Leg Twist
4 x 10
C1
Plank
3 x 0:30
C2
Side Plank
3 x 0:30
C3
JFS single leg hip thrust
3 x 10
Joel Smith
Joel Smith is the owner of Just Fly Sports performance, and is also an NCAA Division I Strength Coach working in the PAC12 conference. Joel has 10 years of experience in the human performance field, and was a collegiate track and field jumper.
When you join a team you’re getting more than programming, you’re joining an online community.
Legendary Athleticism
Legendary Athleticism
Legendary Athleticism
