Alpha Athlete - Wave Cycle

Nathan Kiely Athletic Performance

Field Sports, Rugby, Gaelic Football, Football , Baseball , Lacrosse, Multi-sport, Plyometrics, Power Sports , Soccer, Speed, Strength & Conditioning

Coach

Nathan Kiely

Have you ever noticed every other online strength and conditioning program is chained to the weights room? We all know what matters most happens out on the field, right? So why do we ignore the role of speed, agility and quickness in our program? One more thing - does your strength program bother to consider when, where, how and why you're working on your speed development? Does it complement or clash with your other training?

If these questions resonate with you, then the Alpha Athlete Wave Cycle is designed specifically for you. This program applies advanced speed development programming with complementary strength and power training to create a holistic plan to make you the undisputed top dog on the field.

Build explosive strength and power that creates impact in the game and high end speed, agility and quickness to react and capitalise on game-breaking moments.

This 6-week cycle is designed to be used over and over again, whether you're in the off-season, the preparation phase, or even in-season, this program will work and continue to create great gains all year round.

$99

Get Alpha Athlete - Wave Cycle

Speed, agility & quickness

Field-based programming for field-based athletes. This is where the game is played, so why not get good at the stuff that will transfer the most?

Complementary strength & power training

A weights program that works WITH your field sessions, not against them, to eek every ounce of performance out of your body.

Injury prevention and robustness

Build bullet proof hamstrings to handle high end speed work and stay fit and healthy all season long.

Comprehensive video demos & tutorials

Every exercise, every session comes with video demonstrations and tutorials to ensure you know exactly HOW, not just WHAT to do.

Any phase, any sport

This program is built for adaptability. American football, cricket, rugby, football... If you need to be fast and explosive while running around on a field, this program is for you.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year.

Equipment

Required

Assorted bands // Barbell & bumper plates // Glute-hamstring developer // Bench & power cage // Plyometric box // Dumbbells // Suspension trainer (rings/TRX) // Cones & stopwatch // Medicine ball // Mini hurdles

Recommended

Sprint sled // Aqua bag // Bench pull // Farmer's handle // Bike, rower or assault bike

Sample Week

Week 1 of 6-week program

Monday

Game day -4 or -5 | PM speed, agility & quickness

Dynamic Warm Up - Blue Program

Ankle Dribble Build-Up

2 x 30

Triple Exchange

2 x 10

A-Skip Active

2 x 10

Scissor Bound

2 x 30

Fly In Mini-Hurdle Wickets

1 x 3 @ 20

60 m Sprint From Two-Point Standing Start

2 x 60

Monday

Game day -4 or -5 | AM strength & power

Hip Flow Mobility

Thoracic flow mobility

Glute Bridge With Miniband +/- AB/AD

2 x 8

Band Face Pull + Overhead Press

2 x 8

Hang Clean Speed Shrug

2 x 10 @ 44.09 kg

High Hang Muscle Clean

2 x 10 @ 44.09 kg

Toes - Shrug - Drop and Catch

2 x 10 @ 44.09 kg

Hang Clean Pull + Hang Power Clean

4 x 2 @ 75 %

Seated Box Jump - Hands Behind Head

4 x 4

MB Overhead Slam + Shot Put

4 x 4 @ 11.02 kg

High Bar Back Squat

2 x 8 @ 55 %

Chin Up Negatives

3 x 5 @ 120 %

Barbell RDL

2 x 8 @ 60 %

Dead Bug - Feet Banded With Plates In Hands

2 x 6 @ 6.61 kg

DB Curl And Press

2 x 10 @ 70 %

Pallof Press Half Kneeling

2 x 8

Tuesday

Game day -3 or -4 | Off-legs conditioning

Watt Bike

1 x 3 @ 8:00

Rowing

4 x 500

Assault Bike

Wednesday

Game day -2 or -3 | AM strength & power

Hip Flow Mobility

Thoracic flow mobility

Hip Bridge Series

2 x 5

Overhead wall slide with mini-band

2 x 8

High Hang Snatch High Pull

2 x 10 @ 44.09 kg

Snatch Balance

2 x 10 @ 22.05 kg

Hang Snatch High Pull + Hang Power Snatch

4 x 2 @ 75 %

Pogos

4 x 10

MB Lateral Toss

4 x 4 @ 11.02 kg

Close Grip Bench Press

3 x 8 @ 70 %

Barbell Reverse Lunge Step Up + Hip Lock

3 x 3 @ 50 %

SL Eccentric Hamstring Slide Out

2 x 5

Side Plank Hold

2 x 30

45° Ring or TRX Row

2 x 15

Landmine Torsonator

2 x 8

Wednesday

Game day -2 or -3 | PM speed, agility & quickness

Dynamic Warm Up - Blue Program

Single Exchange

2 x 10

Lateral Bound And Stick

1 x 10

Stiff Leg Cycles

1 x 10

Lateral Shuffle Two Out One Back

2 x 10

Acceleration Bounds

2 x 20

Carioca

1 x 30

Accelerate And Stop

2 x 3 @ 5, 10

Sled Sprint

3 x 10

30 m Sprint From Two-Point Standing Start

4 x 30

Friday

Game day

Friday

Game day or game day -1 | AM Priming session

Hip Flow Mobility

Thoracic flow mobility

Miniband Glute Activation

Band Pull-Apart

2 x 20

Barbell Behind The Neck Push Jerk

4 x 4 @ 65, 70, 75, 80 %

Tuck Jump

4 x 5

MB Caber Toss

4 x 4 @ 11.02 kg

Assisted Jumps

4 x 8

Friday

PM - Top-up high-speed running

Dynamic Warm Up - Blue Program

Stiff Leg Cycles

1 x 10

A-run

2 x 10

Gallop

1 x 30

Skater Bounds Continuous

2 x 20

Backpedal Turn And Sprint

3 x 20

Sprint With Head Rotated Tracking Behind

3 x 20

Square Zig Zag

3 x 15

40 m Sprint From Two-Point Standing Start

6 x 40

Coach

More from Nathan Kiely Athletic Performance

Nathan Kiely

Professional physical performance coach for elite athletes

High performance programming in your pocket

Comprehensive and complementary speed, agility and quickness training, combined with periodised strength and power training, with an underpinning appreciation of load management and injury risk mitigation. This is high performance programming delivered rig

Get Alpha Athlete - Wave Cycle

FAQs

Who is this training for?

Are you frustrated by siloed strength and conditioning programs that ignore speed, agility and quickness development in exchange for chasing arbitrary weights room numbers? Well, then this is absolutely for you!

What if I miss a day?

This program is designed specifically to be adaptable with a suggested training schedule, but a missed session or modified weekly plan certainly will not derail your progress. It will work with, not against, your other commitments.

What should I expect on an average training day?

Two weights sessions and two field sessions each training week. Additionally, there are top-up off-legs conditioning options. Finally, the program has a game day priming session to get you fired up for competition. Bonus: extra pre-season speed, agility and quickness session.

What if I have a question?

TrainHeroic comes with an in-build chat function that gives you a direct line to me, your coach Nathan Kiely. Need a form check? Send me a video through the app. Got a niggle and need an exercise modification? Just shoot me a message and we can find an appropriate regression just for you.

What sort of training facilities do I need?

A good functional training gym like a CrossFit box or strength and conditioning center is usually the best place for a program like this. Globo-gym/24-hour fitness type locations will usually lack the required equipment and make for a pretty rubbish training environment anyway.

How long does the program last?

This is a 6-week wave cycle so it'll take you 6-weeks to work through all the sessions. However, the great thing is that it's made to be completed over and over again! Just update your training maxes in the TrainHeroic app and rinse and repeat - you'll make new gains each time your cycle around.

Is this program right for my sport?

I recommend this for American football skill positions, cricket batters, keepers and spinners, all rugby league athletes, rugby union back and middle 5, baseball position players, all football, lacrosse, Gaelic football and Australian rules footballers who need speed and explosiveness + many more.

Do I need to know the Olympic lifts?

No, there are regressions to other ballistic jumps in the program if you don't or can't perform the power clean or power snatch, so you'll still get all the same gains! However, if you're keen to learn this program also includes drills and tutorials to help you groove and refine the techniques.

When do I do the field sessions?

Complete the field sessions immediately prior to your regular skills training - they usually take 15 - 20 minutes to complete and serve as a great way to get warm and prepped to train at your best.

I've got a history of hamstring injuries, should I do a speed program?

Absolutely. The research is in - the best way to prevent hamstring injuries is regular exposure to very high-speed running with educated mechanics and complementary strength and power training. The best injury prevention program is a good physical performance program.

What is TrainHeroic

The one stop shop for your program, workout tracking, exercise instructions/demos and communication with your coach. Download the app, navigate to today's session on your calendar and away you go! I'm thrilled to partner with TrainHeroic because it makes the user's (your) experience so much better.

The Proof