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    • ULTIMATE GPP PROTOCOL >
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    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
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      • VERTICAL JUMP TRAINING
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WORKOUT DOWNLOADS

​SUPER-ATHLETE WORKOUTS
Effective & Efficient

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  • EFFECTIVE & TIME EFFICIENT
  • Below are 8 different super-athlete workouts that can be performed in 30 minutes or less.  These workouts are designed to be provide an adequate training effect in a time efficient manner, so you do not have to spend hours in the gym.
  • CHOOSE BASED ON YOUR GOAL
  • Each workout provides its own specific adaptations, so you can choose which one you want to perform based on your training goals (the workout description is provided in the upper left hand portion of the excel download).
  • CUSTOMIZE YOUR WORKOUT
  • Within each workout there are 6 major muscle group/movement patterns you will focus on.  The exercise and the number of sets & reps you perform is up to you, as long as you choose from the options provided.  This gives you the ability to choose what works best for you so your workout is as effective as possible.  
Super-Nuero Workout
File Size: 43 kb
File Type: pdf
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Super-Power Workout
File Size: 43 kb
File Type: pdf
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Super-Strength Workout
File Size: 45 kb
File Type: pdf
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Super-Shock Workout
File Size: 44 kb
File Type: pdf
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Super-Speed Workout
File Size: 43 kb
File Type: pdf
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Super-Structural Workout
File Size: 44 kb
File Type: pdf
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Super-LD ISOS v1 Workout
File Size: 41 kb
File Type: pdf
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Super-LD ISOS v2 Workout
File Size: 41 kb
File Type: pdf
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TERRIBLE 20s
Athlete Conditioning with a Pump

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  • EFFECTIVE & TIME EFFICIENT
  • Below are 6 different that can be performed in 30 minutes or less.  These workouts are designed to be provide an adequate training effect in a time efficient manner, so you do not have to spend hours in the gym.
  • CONDITIONING MEETS BODYBUILDING
  • The workouts below put bodybuilding style training into a circuit format, so you get the benefits of increasing strength & muscle endurance in specific muscle groups while getting a great aerobic conditioning effect
  • ENDLESS PURPOSES
  • This training method can be in many different ways: general physical preperation, finisher, deload, aerboic capacity building, muscle endurance development, and more.
Terrible 20s-Upper Body 1
File Size: 42 kb
File Type: pdf
Download File

Terrible 20s-Upper Body 2
File Size: 41 kb
File Type: pdf
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Terrible 20s-Lower Body 1
File Size: 41 kb
File Type: pdf
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Terrible 20s-Lower Body 2
File Size: 42 kb
File Type: pdf
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Terrible 20s-Total Body 1
File Size: 42 kb
File Type: pdf
Download File


SUPER-SIZE WORKOUTS
Put on size Fast!

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  • EFFECTIVE & TIME EFFICIENT
  • Below are 7 different super-size workouts that can be performed in 30 minutes or less.  These workouts are designed to be provide an adequate training effect in a time efficient manner, so you do not have to spend hours in the gym.
  • CHOOSE BASED ON YOUR GOAL
  • Each workout targets a specific body parts provides, so you can choose body part you want to  focus one based on your training goals.
  • CUSTOMIZE YOUR WORKOUT
  • Within each workout there are a large amount of exercise options for each movement type and also a rep range, so you can make the choice based on how you feel.  The exercise and the number of sets & reps you perform is up to you, this gives you the ability to choose what works best for you so your workout is as effective as possible. 
Super-Chest Workout
File Size: 43 kb
File Type: pdf
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Super-Arms Workout
File Size: 43 kb
File Type: pdf
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Super-Back Workout
File Size: 43 kb
File Type: pdf
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Super-Quads Workout
File Size: 44 kb
File Type: pdf
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Super-Shoulders Workout
File Size: 44 kb
File Type: pdf
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Super-GlutesWorkout
File Size: 44 kb
File Type: pdf
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Super-Hammys Workout
File Size: 18 kb
File Type: pdf
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Vertical Jump Program

Do you want to jump and produce more power? The workouts below are for you.

They only take 15-20 minutes and designed to do be done alongside your current practice or weight training schedule.  Each workout contains four different jump exercises designed to increase your jumping and power abilities!

Vertical Jump Program 1
File Size: 52 kb
File Type: pdf
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Vertical Jump Program 2
File Size: 52 kb
File Type: pdf
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Vertical Jump Program 3
File Size: 52 kb
File Type: pdf
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RECOVERY PROTOCOLS

Utilize the protocol below to boost your recovery post-training by shifting your body in to a more parasympathetic/relaxed state, So you can train hard again tomorrow!
Breathing Post-Workout Recovery Protocol #1
File Size: 28 kb
File Type: pdf
Download File

Breathing Post-Workout Recovery Protocol #2
File Size: 29 kb
File Type: pdf
Download File

Mobility Recovery Protocol #1
File Size: 52 kb
File Type: pdf
Download File


For more programs like this or individualized training click the link below:
​CLICK HERE

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  • Crossfit
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
      • BASKETBALL TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • ECCENTRIC ELITE TRAINING PROGRAMS >
        • ECCENTRIC POWER PROGRAM
        • ECCENTRIC HYPERTROPHY PROGRAMS
        • ECCENTRIC ATHLETE PROGRAM
      • ISOMETRIC ELITE TRAINING PROGRAMS >
        • ISOMETRIC SPEED PROGRAM
        • ISOMETRIC STRENGTH PROGRAMS
        • ISOMETRIC ATHLETE PROGRAMS
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
  • BLOG
    • ARTICLES
    • PUBLICATIONS
    • EXERCISE DATABASE
  • CROSSFIT PROGRAMS
    • Gymnastic Capacity Protocol
  • SPORTS PERFORMANCE PROGRAMS
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me