Athletic and Jacked

Prusator Training LLC

Bodybuilding, Multi-sport, General Fitness, Weightlifting, Combat Sports, Basketball, Football

Coach

Grant Prusator

We have two goals with this team: 1) To get you absolutely Jacked beyond belief, I'm talking turn you into a strong MF'r. Back to what you used to be as an athlete, possibly even more depending on how hard you want to work. 2) Get you moving better for everyday life so you can look good, feel good and play the sports you love and possibly dunk on your son in the driveway when he tries to lower the hoops with his friends.

We combine athletic performance exercises to help you to move more like an athlete with body building techniques to have you looking like a world class athlete. When we combine these weight lifting strategies together we get you feeling like an athlete again. Do not let father time tell you that you aren't an athlete anymore, reclaim that title with a specially designed program and attack it with that athlete mentality you already possess!!

$20 / mo

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Athletic Performance

Training like an athlete will help your overall athletic performance and help you move like an athlete again. Whether you want to play men's league basketball, slow pitch softball or run around in the back yard with your kids our movement training will help.

Look Like an Athlete

We mix our athletic performance with body building techniques so that not only will our athletes move better and feel like an athlete again but our program will help them look like an athlete again!

Mobility through Movement

We focus on mobility through movement. Life is about being able to move through natural ranges of motion. Our prep work and recovery routines will help you achieve higher mobility. As athletes we understand past injuries can hinder our movement so we help out with corrective exercises to train our body to function optimally again.

Variety of Workouts

As athletes we love challenges and we love tackling new challenges. Our program continues to improve and incorporate battle tested exercises to not only help you improve physically but to prevent you from getting bored and stagnant in the gym. The program will work in cycles required for progressive overload, but we will always keep it fresh and interesting.

Play the Sports you love for Longer

Often times we still love to compete in rec league basketball, slow pitch softball, sand volleyball and many other of our favorite sports but we don’t train for the stress our body goes through so we battle aches and pains the rest of the week. Training like an athlete prepares you to play the sports you love longer!

Features

Access to your coaches

Our Coaches will be accessible through the App to provide feedback on comments and answer any questions you have.

Programming 6 days per week

Our 6 days a week program will split between 3 lower body days and 3 upper body days. We will mix in athletic performance, body building and cardio.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best and give you a taste of the competition that you love.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app.

Equipment

Required

Squat Rack // Bench Rack // Dumbbells // Cable Machines

Recommended

Plyometric boxes // Kettle Bells // Elastic Bands

Sample Week

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

Sunday

Lower Body Strength

Dynamic Warm Up

1 x 10

Single Leg Bounds

3 x 3

Medicine Ball Jumps

3 x 3 @ 20 %

Medicine Ball Quick Circuit

3 x 15

Back Squat

5 x 4 @ 75, 75, 80, 80, 80 %

Kick Stand RDL

3 x 4

Lying Hamstring Curl

3 x 8 @ 70 %

DB Athletic Lunge

3 x 10 @ 30 %

Loaded Calf Marches

3 x 20 @ 80 %

Band Stretch Series

1 x 30

Monday

Curls for the Girls

Upper Body Band Series

2 x 20

Bench Press

8, 6, 4, 2, 15 @ 60, 70, 80, 85, 60 %

Alternating DB Bicep Curl

5, 5, 5, 5, 10 @ 75, 75, 75, 75, 40 %

Arnold Press

3 x 10 @ 30 %

Cable Rear Delt Fly

4 x 15 @ 30 %

Dumbbell Skull Crushers

4 x 15 @ 60 %

Barbell Bicep Curl

4 x 5

Robot Curls

3 x 10 @ 70 %

Robot Tricep Pushdown

3 x 25 @ 60 %

Wednesday

Explosive Force

Squat Prep Warm up

2 x 10

Hand Assisted Single Leg Air Planes

3 x 5

Pre-Hop Box Jump

3 x 3

Rolling Start 10 Yard Sprint

4 x 10

Drop Catch Front Squat

4 x 2 @ 60, 60, 70, 70 %

Oscillating Bulgarian Split Squat

3 x 5 @ 70 %

Dumbbell RDL

3 x 8 @ 75 %

Band Assisted Pogo Hops

3 x 20

Bench Stretch Series

2 x 30

Thursday

Super Pumped to be here

Shoulder Taps

3 x 10

Push Ups

3 x 10

Pull-ups

3 x 5

Bench Press

5, 5, 5, 10, 10, 10 @ 70, 75, 80, 60, 60, 60 %

Barbell Bicep Curl

5, 5, 5, 10, 10, 10 @ 75, 75, 75, 60, 60, 60 %

Dumbbell Incline Bench

5, 5, 10, 10 @ 75, 75, 60, 60 %

Barbell Bent Over Row

8, 10, 12 @ 75 %

Dumbbell Shrugs Pull Back

3 x 15 @ 80 %

Lateral Shoulder Raises

3 x 15 @ 30 %

Push Ups

4 x 10

Alternating DB Bicep Curl

3 x 5 @ 80 %

Robot Tricep Pushdown

4 x 10 @ 80 %

Coach

More from Prusator Training LLC

Grant Prusator

National Academy Sports Medicine- Certified Personal Trainer Former D1- Basketball Player for Indiana State Formerly Trained Competitive Boxers

Get back to being Jacked!!

As an athlete we take pride in working harder than our competition. Now that we are retired from playing, our competition becomes ourselves and destroying the idea that we are washed up. Revive your athlete mentality and train like an athlete again. It’s t

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FAQs

Do I have to do 6 Days a week

If your schedule does not allow you do do six days a week you are able to move the days. I would always recommend the say number of upper body days to the same number of lower body days. To get the most out of the program I recommend all 6 days.

How long do the workouts take?

The workouts will range from 45 minutes to 60 minutes depending on the rest time that you chose. I always recommend 90-120 seconds for rest but it depends on your specific goals and your daily schedule.

Will this program help me lose weight?

We have had athletes lose weight on the program but our clients see a reduction of body fat and an increase in muscle definition more then sheer weight loss. Diet and lifestyle choices also play a factor. The good news is you can always contact our coach for specific goal advice.

Will I actually get Jacked AF?

I am not one to sugar coat things. We give you the structure. You take the workout and push yourself consistently and eat right, then yes. You are going to get back to being that Jacked MF you used to be when you were on athlete. Possibly even more jacked, depends on how hard your willing to work.

The Proof