Programs
Next Level Football: Built to Suite
Beginner Stage
Plyometrics
Basic jumping drills to improve explosive power.
Speed
Introduction to sprint mechanics and acceleration drills.
Power
Fundamental weightlifting techniques focusing on form and safety.
Isometric Training
Static holds for building foundational strength (e.g., planks, wall sits).
Concentric Training
Controlled lifting phases in exercises like squats and presses.
Eccentric Training
Emphasis on slow, controlled lowering phases to enhance muscle strength.
Intermediate Stage
Plyometrics
Increased intensity in jumping drills, such as squat jumps.
Speed
Incorporation of interval sprints and shuttle runs.
Power
Introduction to moderate weightlifting focusing on compound movements.
Isometric Training
Advanced static holds (e.g., plank variations).
Concentric Training
More complex lifts with moderate weights.
Eccentric Training
Controlled lowering phases with moderate weights.
Advanced Stage
Plyometrics
Advanced drills such as box jumps and depth jumps.
Speed
Complex sprinting drills, including resisted sprints and overspeed training.
Power
Olympic lifts (e.g., cleans, snatches) for explosive strength.
Isometric Training
Advanced holds and compound movements (e.g, isometric squats with weight).
Concentric Training
Heavy lifts focusing on explosive concentric phases.
Eccentric Training
Negative lifts with heavy weights to build maximal strength.
Next Level Hoopers
Beginner Stage
Plyometrics
Jump rope exercises and basic jump drills.
Speed
Basic agility ladder drills and footwork patterns.
Power
Bodyweight exercises focusing on lower body strength.
Isometric Training
Static holds in defensive stances and core exercises.
Concentric Training
Controlled push-ups and squats.
Eccentric Training
Slow descent in bodyweight exercises to build strength.
Intermediate Stage
Plyometrics
More complex jump drills and introduction to depth jumps.
Speed
Increased intensity in agility drills and introduction of sprint intervals.
Power
Moderate weight resistance training focusing on explosive movements.
Isometric Training
Longer duration static holds and introduction of dynamic isometrics.
Concentric Training
Moderate weight resistance exercises with controlled movements.
Eccentric Training
Emphasis on controlled eccentric phases with moderate weights.
Advanced Stage
Plyometrics
Explosive plyometric drills like bounding and hurdle jumps.
Speed
Advanced cone drills and reaction time exercises.
Power
Incorporation of resistance bands and weighted exercises.
Isometric Training
Advanced isometric holds with resistance.
Concentric Training
Focus on explosive movements in compound lifts.
Eccentric Training
Slow, heavy eccentric phases in strength training.
Next Level Soccer
Beginner Stage
Plyometrics
Basic bounding drills and mini hurdle jumps.
Speed
Introduction to sprinting techniques and agility drills.
Power
Bodyweight squats and lunges focusing on proper form.
Isometric Training
Core stabilization exercises (e.g., planks).
Concentric Training
Basic resistance band exercises.
Eccentric Training
Slow, controlled movements in foundational exercises.
Intermediate Stage
Plyometrics
Progression to single-leg plyometric drills.
Speed
Incorporation of shuttle runs and interval training.
Power
Introduction of moderate weight resistance training.
Isometric Training
Longer holds and more challenging core exercises.
Concentric Training
Controlled movements with moderate weights.
Eccentric Training
Emphasis on eccentric control with moderate weights.
Advanced Stage
Plyometrics
Advanced drills such as single-leg hops and plyometric push-ups.
Speed
High-intensity interval training (HIIT) and resisted sprints.
Power
Weighted exercises like squats and deadlifts.
Isometric Training
Advanced core holds and compound isometric exercises.
Concentric Training
Focus on explosive lifts with heavier weights.
Eccentric Training
Incorporation of eccentric overload techniques.
Next Level Volleyball Training
Beginner Stage
Plyometrics
Basic vertical jump training and lateral bounds.
Speed
Footwork drills focusing on quick lateral movements.
Power
Introduction to strength training with bodyweight exercises.
Isometric Training
Static holds in defensive positions.
Concentric Training
Controlled bodyweight push-ups and squats.
Eccentric Training
Slow lowering phases in fundamental exercises.
Intermediate Stage
Plyometrics
Increased intensity in vertical jump training and plyometric drills.
Speed
Introduction of more complex agility drills and sprint intervals.
Power
Moderate weight resistance training focusing on explosive movements.
Isometric Training
Longer static holds and dynamic isometric exercises.
Concentric Training
Moderate resistance exercises with controlled movements.
Eccentric Training
Emphasis on eccentric control with moderate weights.
Advanced Stage
Plyometrics
Advanced vertical jump programs and depth jumps.
Speed
High-speed reaction drills and agility training.
Power
Heavy lifting programs focusing on explosive power.
Isometric Training
Advanced isometric exercises with resistance.
Concentric Training
Explosive push movements with weights.
Eccentric Training
Negative reps with heavy loads.
Next Level Overall Athletic Speed Training
Beginner Stage
Plyometrics
Introduction to jump training and bounding.
Speed
Basic sprint drills and agility ladder exercises.
Power
Foundational strength training with a focus on technique.
Isometric Training
Static holds to improve overall stability.
Concentric Training
Controlled resistance exercises.
Eccentric Training
Emphasis on slow, controlled descents in exercises.
Intermediate Stage
Plyometrics
Progression to more complex plyometric exercises.
Speed
Incorporation of interval sprints and agility drills.
Power
Moderate weight resistance training focusing on explosive movements.
Isometric Training
Longer duration static holds and dynamic isometric exercises.
Concentric Training
Controlled movements with moderate weights.
Eccentric Training
Emphasis on eccentric control with moderate weights.
Advanced Stage
Plyometrics
Complex plyometric routines and depth jumps.
Speed
Advanced sprint mechanics and overspeed training.
Power
High-intensity weight training for explosive strength.
Isometric Training
Challenging isometric holds with added resistance.
Concentric Training
Explosive lifts focusing on the concentric phase.
Eccentric Training
Heavy eccentric-focused exercises for strength gains.
Next Level Elite Vertical Training
Beginner Stage
Plyometrics
Basic jump training and plyometric box drills.
Speed
Speed drills to improve reaction time and quickness.
Power
Bodyweight exercises focusing on explosive movements.
Isometric Training
Core and lower body stabilization exercises.
Concentric Training
Controlled lifting phases in bodyweight exercises.
Eccentric Training
Slow, controlled lowering phases in jumps and lifts.
Intermediate Stage
Plyometrics
Progression to more intense plyometric drills.
Speed
Incorporation of sprint intervals and agility drills.
Power
Moderate weight resistance training focusing on explosive power.
Isometric Training
Longer static holds and dynamic isometric exercises.
Concentric Training
Controlled movements with moderate weights.
Eccentric Training
Emphasis on eccentric control with moderate weights.
Advanced Stage
Plyometrics
Advanced jump training with added resistance.
Speed
High-intensity drills for maximal speed and agility.
Power
Heavy lifting focusing on explosive power development.
Isometric Training
Advanced stabilization exercises with weights.
Concentric Training
Focus on explosive concentric movements.
Eccentric Training
Eccentric overload training for maximal strength.
Next Level Baseball and / or Softball Power / Structure / Speed Program
Beginner Stage
Plyometrics
Basic jump training and agility drills.
Speed
Basic jump training and agility drills.
Power
Foundational strength training focusing on technique.
Isometric Training
Core and shoulder stabilization exercises.
Concentric Training
Controlled lifting phases in resistance exercises.
Eccentric Training
Emphasis on slow, controlled descents in exercises.
Intermediate Stage
Plyometrics
Increased intensity in plyometric drills specific to baseball/softball.
Speed
Incorporation of interval sprints and agility drills.
Power
Moderate weight resistance training focusing on explosive power.
Isometric Training
Longer static holds and dynamic isometric exercises.
Concentric Training
Controlled movements with moderate weights.
Eccentric Training
Emphasis on eccentric control with moderate weights.
Advanced Stage
Plyometrics
Advanced plyometric drills specific to baseball/softball.
Speed
High-intensity speed and agility drills.
Power
Heavy lifting focusing on explosive power and rotational strength.
Isometric Training
Advanced stabilization exercises with resistance.
Concentric Training
Focus on explosive concentric movements in lifts.
Eccentric Training
Heavy eccentric-focused exercises for strength gains.