KP Sports Performance

Basketball, Soccer, Football , Volleyball, Track & Field
Coach
Kyle Paraggua

Features
6 sessions per week
Must use App app to view and log training
Program Training

$47
Get Athletic Bodyweight Program
benefit-image-0
BECOME ELITE, ELUSIVE + AGILE
Develop your multidirectional speed and agility so that you can blow by defenders, start and stop on a dime, and make game-changing plays.
benefit-image-1
INCREASE YOUR VERTICAL POWER
Maximize your vertical gains and jump explosively in your sport. With Vertical Power training days, you'll be able to dunk higher, get that head-turning rebound, and out-jump the opponent!
benefit-image-2
DEVELOP KILLER LINEAR SPEED
Put in that linear speed work so you can stop playing catch-up and sprint freakishly fast on the field, on the track, or on the basketball court.
benefit-image-3
BUILD YOUR BODYWEIGHT STRENGTH
Master your bodyweight and get stronger without needing any weights or equipment. Every exercise video demonstration will help you perform well and see optimal results.
benefit-image-4
ZERO GUESSWORK. THE FORMULA IS ALL HERE.
The plan is all here to take your game to an elite level! This 2-phased program is strategically designed over 8 weeks. Get 4 training days plus 2 active recovery days per week, all laid out for you.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

ABP - Adductor T-Spine Rotation

2 x 8

A2

ABP - WGS

2 x 8

A3

ABP - Lateral Lunge Complex

2 x 8

B1

ABP - 180 Lateral Lunge

2 x 1 @ 20

B2

ABP - Side Swipe

2 x 1 @ 20

B3

ABP - Lateral March

3 x 20

C1

ABP - Lateral Shuffle Stick

2 x 8

C2

ABP - Lateral Push Shuffle

2 x 8

C3

ABP - Lateral Crossover

2 x 8

D1

ABP - Rapid Feet Hip Turn

3 x 5

D2

ABP - Quick Lateral Hops

3 x 15

E

ABP - Hip Turn Shuffle

3 x 5

F

ABP - Split Stance 2 Cone Decel

3 x 5

G

ABP - Quick Hurdle Crossover

3 x 10

H

ABP - Crossover Reverse Pivot

3 x 6

I

ABP- Backpedal Reverse Pivot Sprint

3 x 6

J

ABP - Tempo Run

3 x 2 @ 1212

Monday
Week 1 Day 2

A1

ABP - Bodyweight Squat

2 x 8

A2

ABP - Behind The Neck Hip Hinge

2 x 8

A3

ABP - Arm Swipe

2 x 8

B1

ABP - Forward Lunge Rotation

2 x 10

B2

ABP - Loaded Hybrid Mobility

2 x 8

B3

ABP - Frankenstein

3 x 10

C1

ABP - Double Leg Snapdown

2 x 8

C2

ABP - Single Leg Snapdown

2 x 8

C3

ABP - Double Leg Snapdown Vertical Jump

2 x 8

D1

ABP - Double Leg Speed Box Hops

3 x 10

D2

ABP - Ankle Hops

3 x 15

D3

ABP - Single Leg Vertical Jump

3 x 6

E1

ABP - Jumping Depth Drop

3 x 5

E2

ABP - Drop Jump

3 x 10

F

ABP - 2-Step Vertical Jump

3 x 6

G

ABP - Running Single Leg Vertical Jump

3 x 6

Tuesday
Week 1 Day 3

A1

ABP - Dynamic Plank

3 x 10

A2

ABP - Supine Knee Hug

3 x 10

A3

ABP - Squat to Stand

3 x 10

A4

ABP - Supine Leg Raise

3 x 10

A5

ABP - Single Leg RDL Reach

3 x 10

A6

ABP - Spiderman Lunge

3 x 10

Wednesday
Week 1 Day 4

A1

ABP - Glute Bridge March

2 x 10

A2

ABP - WGS

2 x 10

A3

ABP - Split Stance Iso Rotation

2 x 5

B1

ABP - Forward Lunge Rotation

2 x 10

B2

ABP - Loaded Hybrid Mobility

2 x 5

B3

ABP - Frankenstein

2 x 10

C1

ABP - A-Skip

2 x 2 @ 20

C2

ABP - A-Skip Double Switch

2 x 2 @ 20

C3

ABP - B-Skip

2 x 2 @ 20

C4

ABP - C-Skip

2 x 2 @ 20

C5

ABP - Split Jumps

2 x 6

D

ABP - 2 Point Sprint

3 x 2 @ 20

E

ABP - 3 Point Sprint

3 x 2 @ 30

F

ABP - Flying Sprint

3 x 1 @ 10, 20, 30

G

ABP - Snapdown Broad Jump

3 x 6

H

ABP - Tuck Jumps

3 x 6

I

ABP - Single Leg Tuck Jumps

3 x 6

J1

ABP - Wall Drill Quick Switch

3 x 12

J2

ABP - Stationary High Knees

3 x 15

J3

ABP - Sprint Backpedal

3 x 15

Thursday
Week 1 Day 5

A1

ABP - Modified Yoga Pushup

2 x 10

A2

ABP - Dynamic Plank

2 x 10

A3

ABP - Prone YTW

B1

ABP - Drop Squat Inch Worm

2 x 10

B2

ABP - Loaded Hybrid Mobility

B3

ABP - Forward Lunge Rotation

C

ABP - Drop Squat

D1

ABP - Drop Squat

2 x 8

D2

ABP - Plyo Pushup

2 x 8

D3

ABP - Single Leg Bent Over YTW

2 x 5

E1

ABP - OH Reach Reverse Lunge Quick Switch

3 x 8

E2

ABP - Lateral Bear Crawl

3 x 8

F1

ABP - Drop Pushup

3 x 8

F2

ABP - Lateral Lunge Shoulder Raise

3 x 8

G1

ABP - Single Leg Box Squat

3 x 8

G2

ABP - Single Leg RDL Airplane

3 x 5

G3

ABP - Underhand Chinup

3 x 5

H

ABP - Plyo Pushup

I

ABP - Single Leg Bent Over YTW

Friday
Week 1 Day 6

A1

ABP - Foam Roll Adductors

3 x 12

A2

ABP - Pigeon Stretch Rotation

3 x 10

A3

ABP - Reverse Nordic Iso

3 x 30

A4

ABP - Reverse Nordic

3 x 10

A5

ABP - WGS to Childs Pose

3 x 10

A6

ABP - Rotational RDL Knee Drive

3 x 10

A7

ABP - RFE Hip Flexor Stretch

3 x 10

Coach
More from KP Sports Performance
coach-avatar Kyle Paraggua

FAQs
What Is The Athletic Bodyweight Program?
The Athletic Bodyweight Program is an 8-week online training program that helps athletes develop speed, agility, power, and conditioning without any equipment!
What is included in this program?
This program includes access to the Athletic Bodyweight Program PDF, exercise video demonstrations, and bonus eBook.
Who's this program for?
This program is for all athletes of any sport that want to get faster and more explosive! If you’re a parent or a coach, this program is also great for you to do with your youth athletes.
Can this program be done at home?
Yes, you can do the Athletic Bodyweight Program anywhere – even at home! Bonus points if you have access to an open space or a field, but the program includes alternative exercises if you’re working with a smaller space.

More from KP Sports Performance

teams
programs
Athletic Bodyweight Program
Join Today!