The Basics Copy

About The Basics

The Basics program is designed with the prep athlete in mind, or anyone who's still within the first 5 years of training. This program consists of 5 training days, Monday - Friday, geared towards advancements in speed, power and strength. The training is designed to establish a base level of strength, build good movement patterns, and teach athletes how to move through space quickly, safely, and most importantly as fast as possible. Any high level athlete will tell you that strength, power and speed are the building blocks of athleticism.

The Power Athlete team has implemented this template with 1000's of athletes from the arctic circle to New Zealand and have seen it produce the same results for beginner athletes: Increased strength, power, speed and athletic ability.

Beginners need to train like beginners to establish a sound athletic base, and The Basics will ensure that.

Are you a team sports coach? Then you can sign up for 3 FREE WEEKS of membership to The Basics program. Click here to find out how to get more info.


Tell me more...

Athleticism doesn't have to be a gift, it can be earned. It doesn't matter the sport, the stronger, faster, and more powerful athlete tends to prevail. God given talent will only take you so far. The sooner an athlete commits to a intelligent strength and conditioning program, the further ahead they will be of the competition.

Every athlete has to start somewhere. And for you or your athletes, that's with The Basics. We will be establishing your base level of strength with a tried and true linear progression model that has produced the same results across the globe. A base level of strength is the strength that you or your athletes will be able to call upon throughout your athletic career, and far beyond.

As we increase your strength, we need to teach you how to use that strength dynamically so you can use it on the field, court, pitch, or whatever your competitive battle ground may be.

And who are we kidding! Speed kills in sport. No one ever walks away from the game saying "man, I was TOO fast today!" Our sprint progressions will result in making you faster, stronger, and more powerful. This newly developed speed will be the difference when the game is on the line.

This is the first step to the rest of your athletic career; you have your work cut our for you.


Sample Training Day

Movement Prep
Combo these warm ups by moving onto the next movement after each set. Once you get to the last movement, rinse and repeat from the top.
Dead Bug Home Position - 3 x :30

Hold the home position for 30 seconds, then move onto spidermans.
Spiderman Complex to Vertical Rotation - 3 x 2
Take your time with this spider man complex. Hold elbow drop, and each vertical reach for at least 4 long breaths... Try to keep minimal tension to hold position, but allow yourself to squeak out just 1 more inch through each stretch.

Kneeling Arm Swings - 3 x :15
Get 5 seconds of "jogging" tempo on your arm swing, then progress to 10 seconds of "sprinting" tempo. Keep those shoulders relaxed. Remember, punch and hammer, cheek to cheek!

Sprint Prep
Combo this warm up by completing ALL SETS of each movement first, before moving on.
High Kicks - 3 x 10yd
3 lengths of 10 yards of high kicks. Get 3 rounds before moving on.

Butt Kicks - 3 x 10yd
3 lengths of butt kicks before moving on.

High Knee A Skips - 3 x 10yd
Let's get some high knee A-skips in... focus on height! Try to accumulate as many steps as possible within the 10 yards. Get all 3 sets finished before moving on to flying starts.

Flying Starts - 4 x 20yd
Let's start from a standing position. Accelerate through the first 10 yards, and then open up for the 2nd 10 yards. I don't want you hitting 100% top end speed yet, just enough to start getting ready for sprints.

Be sure to record your fastest time on these sprints
Sprint - 6-10 x 60yd
Today we're going to do some 60 yard shuttle runs, 30 yards out, and 30 yards back. This isn't about "conditioning" it's about being able to run AS FAST AS YOU CAN. So make sure you have *plenty* of rest in between each sprint. Figure it should take you about 10 seconds to run your shuttle, you should rest at least :90s to 3 minutes depending on how big of an athlete you are. Be sure you have a time for each round, and record your fastest time.

Back Squat - 3 x 5
You need to squat 3 solid sets of 5 reps. Let's add 5lbs to last squat session (that's 2.5 lbs on each side of the bar) and get after it! Take as many warm up sets as needed and as time allows. If this is your first day back squatting, then you need to start conservative. There's nothing to prove out of the gate. Get to a weight that just starts to get heavy, and we'll start there.

Shoulder Press - 3 x 5
You need to press 3 sets of 5 reps. Let's add 2lbs to last squat session (that's 1lb on each side of the bar) and get after it! Take as many warm up sets as needed and as time allows. If this is your first day pressing, then you need to start conservative. There's nothing to prove out of the gate. Get to a weight that just starts to get heavy, and we'll start there.


About the Training
Time Commitment: 40-60 minutes
Desired Training Response: Establish a Base Level of Strength, Athleticism
Author: John Welbourn
Required Membership: Must Subscribe through Train Heroic
Additional Features:
*Every day includes training narratives from John Welbourn to help guide you through training
*Every movement is linked to video movement demo

Tell me more...

Minimum Equipment List:
Squat Rack
Dumb Bells
Kettle bells
Slam Balls
Bumper Plates
Flat / Adjustable Bench or similar
Tow Sled / Prowler or similar
Jump Stretch Bands (thin to thick) / A plate loaded or kaiser cable machine
Air Bike / Rower / Stationary Bike / or similar

Recommended Equipment:
Assault-Bike, Concept 2 Rower, Air-dyne

Don't have a piece of equipment? Our forums contain a movement substitution and DIY equipment guides for this program!

Give it a try, you can find a sample week here!


Common Questions

I don't think I'm a beginner, will this work for me?

Yes. Because if you don't KNOW that you're not a beginner, then we would recommend starting here.

I'm not an "athlete" should I do this program?

Yes. This program is designed to establish a base level of strength which is an essential process for the field sport athlete. This is also a VERY beneficial thing for the "average Joe/Jane".

I don't have a place to do sprints, what's a good sub for sprints?

There is ABSOLUTELY NO SUBSTITUTE for sprinting. In order to get our athletes faster, we must allow them to run as fast as they can. With that said, if you're the "average Joe/Jane" and are sprinting is not required of your training goals, then sub with any stationary fixed movement cardio device (bike, rower, versaclimber, etc.).

Is there a contract?

Your subscription is month to month, and you can cancel or upgrade at any time.

Where can I find answer to questions you haven't listed here?

Head to the contact page, and submit your question.


One of the biggest challenges facing high school coaches is maintaining athlete engagement and tracking results. Our business partner, TrainHeroic, helps you meet your athletes in their terms: anytime, anywhere, digitally and socially.

The Power Athlete Basics program is delivered to you and your athletes over the TrainHeroic platform, enabling you to effectively distribute your workouts to your athletes' smartphones. This game-changing platform makes it easy for them to log their results and allows them to see how they stack up against their teammates on a leaderboard.

Best of all, it gives you insights to your athletes' attendance, participation and progress.

As our trusted partner, a professional from TrainHeroic will contact you to see if the full-featured solution makes sense for you and your athletes.


Free 3 Week Trial for Sport Coaches!

Coach, we want to extend 3 free weeks of The Basics program to you and your team! Fill out the form below with your contact info, tell us a bit about your team(s). Once we receive your info, a friendly pro from TrainHeroic will be in touch with ASAP to walk you through the next steps!