Athletic Blueprint: Training by Wayne Gray in TrainHeroic

Ethos Performance Group

Strength & Conditioning, Field Sports, Track & Field, Hockey, Football , Rugby, Lacrosse, Softball

Coach

Wayne Gray

This is the Ethos Performance Group flagship program, designed to unleash your full athletic potential. This dynamic program is written with the full time hard charging high school, collegiate or professional athlete in mind. But don't be confused if you're a weekend warrior or someone who takes their training seriously then your in the right place.

Our unique program includes several advanced training methods designed to build a complete athlete that will dominate the competition. Each new training block will build directly upon the previous one leaving no stone unturned in your training.

Features
6 sessions per week
Must use App app to view and log training
Team Training

$29 / mo

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BUILD ABSOLUTE STRENGTH & POWER

This program offers thoughtful periodized strength and plyometric progressions, designed to build strength, explosive power and resiliency that translates directly to the field.

DEVELOP GAME CHANGING SPEED

You've heard the saying "Speed Kills" and when it comes to excelling in sport that saying holds true. Through the proper progressions learn the key points of technical efficiency and speed development.

IMPROVE MOBILITY & MOVEMENT EFFICIENCY

Through proper exercise selection and execution learn how to improve mobility, stability and flexibility without spending unnecessary time in the gym.

TRAIN WITH PURPOSE

Gone are the days of random workouts with no specific goal. This program is designed with a thoughtful progression model in which each new training block builds upon the previous cycle.

Features

Access to your coaches

Expert Coaches who will provide updated programming on a monthly basis designed to help you achieve your full potential.

Programming 6 days per week

You will receive access to 6 workouts per week designed to simultaneously improve absolute strength, speed, endurance and mobility.

Exercise Video Guidance

Instructional exercise demonstrations highlighting key points of performance to ensure proper exercise execution.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

This innovative platform gives you access to expert world class coaches right at your finger tips.

Equipment

Recommended

Required access to a commercial gym. Required access to a field and/or track. Recommended access to a fully equipped sports performance facility

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-3-4

Prep

Lower Body Prep #2

Band Goodmorning 2x15 Slider Reverse Lunge 2x10each Plank+Lateral Slider 2x10each PVC Overhead Squat 2x10 Alternating Lunge Jump 2x5 each

Seated Box Jump

3 x 5

3 Position Clean

3 x 2 @ 7

Front Squat

3 x 8 @ 6

DB Bulgarian Split Squat

3 x 8 @ 7

Glute Ham Raise Iso

3 x 1 @ 0:15

Slider Hamstring Curl

3 x 6

Stir the Pot

2 x 10

Seated MB Side Toss

2 x 10

Monday

2024-3-5

Prep

Upper Body Prep #3

DB External Rotation off Knee -2x10each 1-Arm Slider Push-Up -2x5each Kneeling Thoracic Rotation -2x10each Med Ball Walk Over Push-Up -2x5 each Med Ball Chest Pass 2x10

Plyo Push-Up to Box

3 x 3

1 1/4 Close Grip Bench Press

3 x 8 @ 7

Neutral Grip Chin up

MAX, 10, 10

Incline DB Single Arm Alternating Press

3 x 10

DB Y-Raise

3 x 10

Barbell Pedlay Row

3 x 8

Cable Face Pull

3 x 10

Tuesday

2024-3-6

Prep

Dynamic Warm Up A

Jog Down and Back x 15yds Knee Hug x15 yds Leg Cradle x15 yds High Knee Run x15 yds Running Butt Kick x15 yds Fwd Lunge+Reach x15yds Lateral Lunge+Reach x 15 yds Toy Solidier x 15yds Dynamic Toy Soldier x 15yds

Prep

A-Series

A-March (Hands on Hips) 1x10-20yds A-March+Arm Swing 1x10-20yds A-Skip 1x10-20yds A-Switch 1x10-20yds A-Triple Switch 1x10-20yds Bent Knee Scissor Bound 1x10-20yds Power Skip for Height 2x10-20yds Power Skip for Distance 2x10-20yds

A-Skip to Sprint

3 x 1 @ 20

Half Kneeling Sprint

4 x 1 @ 10

Up tall and fall starts

3 x 1 @ 15

Recovery

Recovery Circuit 1

Perform 2-3 minute of Box Breathing. Foam Rolls: 3-5 minutes 2 rounds: Spider-Man+ Vertical Reach x10 each Thoracic Rotation x10 each Lying Ankle Grab x5 each Reverse Scorpion x 5 each Pigeon Stretch x 30 secs each Banded Pec Stretch x 30 secs each

Wednesday

2024-3-7

Prep

Lower Body Prep #4

Single Leg Band RDL 2x10each Slider Reverse Lunge 2x10each Med Ball Side Toss 2x10each Contralateral Dead-Bug 2x10each PVC Rapid Squat Jump 2x5

Drop Jump Triple Hurdle Hops

3 x 2

Hang Power Clean

3 x 3

Banded Back Squat

4 x 5 @ 50 %

Barbell RDL

3 x 8 @ 7

DB Reactive Step Up

3 x 5

Reactive Step Up Jump

3 x 3

Copenhagen Plank

3 x 1 @ 0:15

4-Way Dead-Bug

3 x 10

Thursday

2024-3-8

Prep

Upper Body Prep #5

Blackburns -2x5 Lying Side Raise -2x8 each (4 second Eccentric) Supine Pull-Up -2x10 Split Stance Hug the World Rotations -2x5each Med Ball Shot Putt -2x5each

Landmine Split Jerk

3 x 3

MB Step-In OH Toss

3 x 6

Banded Bench Press

4 x 5 @ 50 %

Half Kneeling DB Arnold Press

3 x 10

1 1/4 Lat Pulldown

3 x 8

Cable Lateral Raise

3 x 12

Seated Incline DB Curls

3 x 10

Cable Close Grip Tricep Pushdown

3 x 15

Banded Hammer Curl

3 x 25

Banded Close Grip Push-Up

3 x MAX

Friday

2024-3-9

Prep

Dynamic Warm Up A

Speed/Agility

Amplified Bound Series

Power Skip for Height 2x15-20yds Power Skip for Distance 2x15-20yds Short Chop Scissor Bound 2x15-20yds Long Chop Scissor Bound 2x15-20yds Bent Knee Scissor Bound 2x15-20yds

Flying Sprints

4 x 1 @ 30

Hill Sprints

6 x 1 @ 30

Conditioning

Recovery Circuit 1

Coach

More from Ethos Performance Group

Wayne Gray

STOP WORKING OUT START TRAINING

It's time to take control of your performance on and off the field. Ethos Performance Group will show you how.

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FAQs

Why should I trust you?

This program was designed by a strength and conditioning coach with nearly a decade of experience preparing athletes for the rigors of high level athletics. This program combines all the research, personal experience and hands on expertise I have accrued over that time in one clear concise program.

Who is this program for?

This program is designed with the highly motivated advanced athlete in mind. However, anyone with intermediate to advanced training experience looking to improve athleticism can benefit from this program.

How much time do I need per day to train?

This program should require roughly 1-1.5 hours per day to complete. The 2 speed specific days may be slightly more or less depending on what training block we are in.

Will I be able to do this at my gym?

This program can be performed at most commercial gyms with some scaling and substitutions for specific exercises. However it is designed to be optimized at a fully equipped strength and conditioning/performance facility.

Will I need access to a field and/or track?

Yes, some substitutions can be made but to run this program as intended access to a field or track is preferred.

How is this different from other training programs out there?

Unlike many other programs this one is written by a strength and conditioning coach who has spent nearly everyday for the last 10 years in the gym working hands on with athletes of all ages and skill. Ranging from the youth to professional level.

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Athletic Blueprint