What you need to know

Online Programming created by Uzo Unegbu Jr who is a student doctor of physical therapy, strength and conditioning coach and former college athlete.

1. 3-4 days/ week training program that will be updated every 4 weeks
2. Ability to chat with us and other athletes on our community forums
3. 24/7 access to in-app messaging with your coach for questions, video submissions, feedback, and more.
4. Periodization is important, message coach any extra training sessions you may have.

Training Schedule

You will have 4 days of workouts per week. The goal being to build strength, athleticism, and endurance.

3 Main lifting days, Full-Body split.

Workouts will follow a science based approach of ploys, endurance, speed and strength training to build preparedness for competition.

Weekly workouts will update every 4 weeks

What You will get

• Access to free strength training app where you can track your progress and training
• Combination of mobility exercises as a warm up followed by strength training exercises
• Within the app itself there are alternate exercise options and notes from us to assist you with progressing from the initial exercise
• Video/Photo demonstration of exercises along with written out instructions 
• Rearrange your workouts on certain days on the calendar within the free app
• Message us through the app if you have any questions throughout the program
• Access to community forum where you can connect with other athletes and us through the app

Equipment Requirements

Typical gym equipment required for the programs: dumbbells, plates, benches, bars, machines. This will allow you to do nearly all movements in program.

You can communicate with your coach about alternative exercises/ equipment use to still get the same results.

Fitness Level: Any Level

Schedule: Weekly

Duration: About 45 minutes

Basketball players have the option to add skill work into programming at no additional cost. Just message your coach the phrase "basketball skill work".

FAQ's

I am not an athlete can I still subscribe? Yes, this training style will definitely benefit all individuals looking to perform better in all activities of life or if you are looking to develop a higher level of fitness

What happens if I start in the middle of the month? Don’t stress! Our program purposefully stay the same for 4 weeks with instructions on how to progress the lift within the coach’s notes. The full body lifts are changed every 4 weeks which usually lands a new block around the start of each month. If you start mid month, you will finish out the current posted lift and get a new one at the start of the next block. 

We pride ourselves in having athlete's who stick with our programs for the long run as this is the most consistent way to build strength over time. We have no doubts that with our programming, you will achieve the results you are looking for. 

Can I track my progress within the app? Yes! We highly encourage this! Our app gives you access to your own private athlete calendar. You can customize which days you perform the lifts on. Within the app itself, you can log your workouts and keep track of the weights you use week to week. You can also look back on the weights you used the prior week in order to assist with progression.