Description
Program Structure
- 90-day follow-along athletic performance program designed to improve strength, power, speed, mobility, and overall movement capacity
- Progress through three distinct phases that move from isometric strength and movement preparation, to strength development, to strength-contrast and power-focused training for maximum athletic carryover
- Build full-body strength through progressive lower and upper body training focused on functional movement patterns and athletic development
- Develop explosive power with jumps, bounds, medicine ball work, sprint mechanics, and reactive training progressions
- Improve tendon resilience and force production through strategic isometrics, controlled tempos, plyometrics, and progressive loading
- Train in multiple planes of motion to improve athleticism, movement efficiency, and injury resilience
- Enhance speed, agility, and movement mechanics with dedicated linear, lateral, and multidirectional movement sessions
- Support mobility and recovery through dedicated mobility work, breathing practices, soft tissue techniques, and movement restoration sessions
- Improve cardiovascular fitness and work capacity with Zone 2 conditioning, incline walking, jogging, and athletic conditioning protocols
Nutrition Included
- Whole foods nutrition guidance to support performance and recovery
- Education designed to help optimize training results
Equipment Needed
Athletic Functional Performance is a gym program and uses:
- Dumbbells
- Barbell (recommended)
- Resistance bands
- Medicine ball
- Kettlebell
- Physioball
- Box or bench
- Pull-up bar or hanging station
- Glute-Ham Machine
- Lat Pulldown Machine
- Foam roller
- Yoga mat
- Access to a treadmill, bike, or outdoor space for conditioning (recommended)
Also Included
Free access to Movement Assessment + Intervention, developed in collaboration with movement specialist Matthew Uohara ($120 value).
This program was created to intentionally assess you like you would in a one-on-one personal training assessment. We go over four foundational movement patterns that exercise is built upon: the squat, the hinge, the plank, and the press. By taking this assessment, you can determine where you are in terms of pain, restrictions, and areas of improvement. We then provide the interventions that can be implemented into any of our programs to help you successfully complete each workout.
