NF1 PROGRAM LIBRARY

This program is designed to build a base level of strength and muscle gain for individuals who would only like to hit the gym 3 days per week. Individuals who choose this program should have a strong foundation in the major movement patterns (squat, bench, deadlift) with the barbell.

The goal of this program is to provide short, efficient workouts that maximize time, while building muscle size with a carryover aerobic effect.\r\n\r\nEach week, you will keep the same clock timer per EDT set, but try to increase the number of sets done within that time

If you are short on time, or would like to simply improve you\re overall conditioning and cardio

The goal of this program is to gain size and strength over a 3 day split. The split is 3 total body days with an emphasis on one movement pattern per day. The initial phase will be a full body focus each day with light conditioning. You may add conditioning days as desired.

This program is 3 days per week, for 3 weeks working on all components of athletic conditioning, with an emphasis on aerobic conditioning and work capacity.

The goal of this program is to improve overall athleticism (via plyometrics, aerobic & anaerobic conditioning, functional full-body exercises) with a focus on full-body higher intensity strength (80% +)\r\nOn your strength circuits try to increase the weight you use by 5%-10% to create progressive overload. On your Aerobic and Back and Forth day, wear a HR monitor so it doesn\t spike up too high

This program focuses on active recovery by incorporating low-intensity aerobic movement, mobility, flexibility, stability, and controlled breathing. The aim is to promote recovery and improve mobility while maintaining full-body coverage. The routines are designed to enhance control and expand mobility without adding additional fatigue.

This three-week Intermediate General Health program focuses on improving sustainable cardiovascular endurance, pacing, and general work capacity using various aerobic exercises. The program incorporates walking, cycling, and elliptical sessions to gradually build aerobic capacity and includes mobility and recovery exercises for balance.

This program is designed to enhance shoulder stability, improve scapular movement, build rotator-cuff endurance, increase thoracic mobility, and strengthen forearms, catering specifically to baseball players aiming to maintain arm health and performance.

This program focuses on intermediate muscle gain for arms, specifically targeting biceps and triceps using gym equipment. Each session includes a warmup, strength supersets, and a recovery component, all designed to fit within a 45-minute window.

A 3-week Speed program for Baseball.

This program is a 3 day per week conditioning program to get in shape fast before the basketball season. It can be done for 4 out of 5 practice days along with other conditioning through sport

This three-week beginner fitness program focuses on building a foundation for general health. Athletes will engage in fundamental resistance training, cardiovascular conditioning, mobility, stability, and recovery with an emphasis on simple, low-complexity movements. Each routine includes dynamic preparation, a full-body workout, manageable conditioning, and recovery to enhance overall fitness. The program progressively increases resistance, repetitions, or work duration over the weeks, targeting a relative intensity of RPE 5–7.

Train your full body like the athletes do while changing your body composition. This is a 3 day split that allows you to train major movement patterns 2x per week.

Train your full body like the athletes do while changing your body composition. This is a 3 day split that allows you to train major movement patterns 2x per week.

The goal of this program is improve body composition through aerobic anaerobic conditioning as well as higher volume weight training. Altering your nutrition during this program will have the biggest effect in losing unwanted weight.

This is an at home, body weight workout that can be complete within 30-45 minutes.

A 3-week Speed program for Football.

This program includes aerobic and anaerobic conditioning to help build a general base