Training Programs

PLT4M offers a complete approach to fitness education and athletic performance training, built exclusively for high schools.

FIT 101: Introduction to Fitness

101 (1)

Quick Look

  • 30 Workouts over 6 Weeks
  • 3 “Training” Days per Week
  • 2 Guided Mobility Session per Week

Testing & Tracking

Culminates in a final “assessment” of:

  • 1 Mile Run (Aerobic capacity)
  • Push Up / Pull Up / Air Squat (Strength Capacity)
  • Squat Therapy (Mobility)
  • 2 Min Burpee Test (Anaerobic Capacity)
  • Plank Hold (Stability)
  • PLT4M MetCon (Overall Fitness)

Description:

An introduction to all things movement and fitness! The aim of this program is to provide each and every student a foundation upon which they can develop their personal fitness or performance training moving forward. We seek to cement proper mechanics through all of the fundamental human movements, begin to develop relative strength & mobility while also introducing the concept of capacity.

DAILY SCHEDULE:

Each training day begins with a guided warm up, followed by movement education and technique work. Then, a workout is prescribed and explained in detail (for groups & individuals) that reinforces the major education points of the day, while introducing elements of capacity and intensity.

REQUISITES:

  1. No formal requirements, open to all students!
  2. HIGHLY RECOMMENDED:
    1. Program is best performed in an instructor-led, class setting. Not “on their own”.
    2. Athletes can and should review videos and materials prior to or after class, but teacher should lead without the devices in each student’s hand.

GREAT FOR:

Everyone! Grades 6-12. Anyone looking to get into fitness should begin with this fundamental program. Long term results come from setting a good foundation!

FIT 102: Introduction to Training

fit102 x shrunk

Quick Look

  • 30 Workouts over 6 Weeks
  • 4 “Training” Days per Week
  • 1 Guided Mobility/Recovery Session per Week

Testing & Tracking

Includes a re-assessment of:

  • 1 Mile Run (Aerobic capacity)
  • Push/Pull/Squat (Strength Capacity)
  • Squat Therapy (Mobility)
  • 2 Min Burpee Test (Anaerobic Capacity)
  • Plank Hold (Stability)
  • PLT4M MetCon (Overall Fitness)

Description:

An introduction to the wide world of resistance and capacity training! We are expounding upon our mastery of human movement by adding weighted instruments and intensity. Athletes will learn various compound movements and loaded versions of our fundamental movement patterns. We will add elements of competition and intensity, growing our mental and physical work capacity as well.

DAILY SCHEDULE:

Each training day begins with a guided warm up, followed by movement education and technique work. After learning and prepping our movements for the day, athletes will perform a scripted workout with the intention of pushing themselves via time or volume.

REQUISITES:

Students should have a basic understanding of human movement mechanics. For example, they should know the points of performance within an air squat before attempting a loaded squat.

GREAT FOR:

Grades 7 – 12 — Students and athletes who have a basic understanding of movement and are looking to move on into the world of fitness and performance training.

RECOMMENDED:

  1. Completion of Introduction to Fitness

FIT 201: Introduction to Weight Training - Part 1: The Powerlifts

FIt201

Quick Look

  • 25 Workouts over 5 Weeks
  • 3 Instructional “Weightlifting” Days per Week
  • 1 Team Training Session per Week
  • 1 Guided Mobility/Recovery Session per Week

Testing & Tracking

Establishment of first-time maxes for:

  • Back Squat
  • Bench Press
  • Deadlift

Includes a re-assessment of:

  • 1 Mile Run (Aerobic capacity)
  • Push/Pull (Strength Capacity)
  • 1 Minute Max Jump Rope (Skill)
  • Squat Therapy (Mobility)
  • 2 Min Burpee Test (Anaerobic Capacity)
  • PLT4M MetCon (Overall Fitness)

Description:

An introduction to the world of barbells!

Our primary focus, here, is becoming comfortable with a loaded bar for the first time. Namely, we will be introducing the 3 “Powerlifts” – aka the Back Squat, the Bench Press, and the Deadlift. These 3 movements are widely considered the foundational “Strength” movements. Not only will learning them be directly beneficial to health and performance through the development of baseline, full-body strength, they will also serve as a great jumping off point for the rest of our weight room movements.

Athletes will learn the movements gradually, before coming to and recording a baseline “max” in each of the major lifts. This will help direct training within more advanced programs down the road. All the while, athletes will continue to develop and track the broad fitness markers introduced in earlier programs.

DAILY SCHEDULE:

Each weightlifting day begins with a detailed brief of the lesson’s specific goals and points of performance. Then, we provide a guided warm up, followed by in-depth movement education and technique work. After the major movement, athletes will learn and complete various accessory work and capacity training, often wrapped up with a competitive “finisher” to keep up motivation and engagement.

REQUISITES:

Students should have a basic understanding of human movement mechanics. For example, they should know the points of performance within an air squat before attempting a loaded squat.

GREAT FOR:

Grades 9 – 12 – Students and athletes who have a basic understanding of movement and are looking to move on into the world of fitness and performance training.

RECOMMENDED:

  1. Completion of Introduction to Fitness
  2. Completion of Introduction to Training

FIT 202: Introduction to Weight Training - Part 2: The Olympic Lifts

FIT202

Quick Look

  • 25 Workouts over 5 Weeks
  • 3 Instructional “Weightlifting” Days per Week
  • 1 Team Training Session per Week
  • 1 Guided Mobility/Recovery Session per Week

Testing & Tracking

Establishment of first-time maxes for:

  • Front Squat
  • Strict Press
  • “Clean” – through the Hang Clean

Includes a re-assessment of:

  • 1 Mile Run (Aerobic capacity)
  • Push/Pull (Strength Capacity)
  • 1 Minute Max Jump Rope (Skill)
  • Squat Therapy (Mobility)
  • 2 Min Burpee Test (Anaerobic Capacity)
  • PLT4M MetCon (Overall Fitness)

Description:

More barbells!

Our primary focus in this program is the continuation of our education on the use of a barbell. In Part 1, we learned how to perform the 3 “Powerlifts” – aka the Back Squat, the Bench Press, and the Deadlift. This time around, we are working with variations of each that make up something officially referred to as “Weightlifting”. This is a field of field training dominated by the two “Olympic Lifts”: the Clean & Jerk, and the Snatch. Specifically, we will be working 3 fundamental elements of that “Clean & Jerk” movement. These are: the Front Squat, the Overhead Press, and the Hang Clean. All 3 movements are excellent fitness and performance tools and do well to propel our movement education forward. Additionally, we will be introducing DB variations of the Snatch movement as well.

Athletes will learn the movements gradually, before coming to and recording a baseline “max” in each of the major lifts. This will help direct training within more advanced programs down the road as well as serve as another point of data for progress and ability tracking. All the while, athletes will continue to develop and track the broad fitness markers introduced in earlier programs.

DAILY SCHEDULE:

Each weightlifting day begins with a detailed brief of the lesson’s specific goals and points of performance. Then, we provide a guided warm up, followed by in-depth movement education and technique work. After the major movement, athletes will learn and complete various accessory work and capacity training, often wrapped up with a competitive “finisher” to keep up motivation and engagement.

REQUISITES:

Students should have a basic understanding of human movement mechanics. For example, they should know the points of performance within an air squat before attempting a loaded squat. Ideally, that have already learned the barbell Powerlifts and set up baseline level of full-body strength on which to build.

GREAT FOR:

Grades 9 – 12 – Students and athletes who have a basic understanding of movement and are looking to move on into the world of fitness and performance training.

RECOMMENDED:

  1. Completion of Introduction to Fitness
  2. Completion of Introduction to Training
  3. Completion of Weight Training – Part 1: The Powerlifts

FIT 203: Introduction to Weight Training - Part 3: The Olympic Lifts (cont'd)

FIT203

Quick Look

  • 25 Workouts over 5 Weeks
  • 3 Instructional “Weightlifting” Days per Week
  • 1 Team Training Session per Week
  • 1 Guided Mobility/Recovery Session per Week

Testing & Tracking

Establishment of first-time maxes for:

  • Jerk Press
  • “Clean” – through the Full Clean

Includes a re-assessment of:

  • 1 Mile Run (Aerobic capacity)
  • Push/Pull (Strength Capacity)
  • 1 Minute Max Jump Rope (Skill)
  • Squat Therapy (Mobility)
  • 2 Min Burpee Test (Anaerobic Capacity)
  • PLT4M MetCon (Overall Fitness)

Description:

Wrapping up our Strength Education!

In the final part of our introduction to weight training, our focus is on the final 3 barbell variations of our core lifts. In Part 1, we learned how to perform the 3 “Powerlifts” (Back Squat, Bench Press, Deadlift). In Part 2, we began learning pieces of the Olympic Lifts (Front Squat, Strict Press, Hang Clean). Now we are introducing another round of “OLY” lift elements – aka the Overhead Squat, the Push/Jerk Press, and the full Clean.

Athletes will learn the movements gradually, before coming to and recording a baseline “max” in each of the major lifts. This will help direct training within more advanced programs down the road as well as serve as another point of data for progress and ability tracking. All the while, athletes will continue to develop and track the broad fitness markers introduced in earlier programs.

DAILY SCHEDULE:

Each weightlifting day begins with a detailed brief of the lesson’s specific goals and points of performance. Then, we provide a guided warm up, followed by in-depth movement education and technique work. After the major movement, athletes will learn and complete various accessory work and capacity training, often wrapped up with a competitive “finisher” to keep up motivation and engagement.

REQUISITES:

Students should have a basic understanding of human movement mechanics. For example, they should know the points of performance within an air squat before attempting a loaded squat. Ideally, that have already learned all previous barbell movements as well, having built up experience and basic strength ability upon which to build.

GREAT FOR:

Grades 9 – 12 – Students and athletes who have a basic understanding of movement and are looking to move on into the world of fitness and performance training.

RECOMMENDED:

  1. Completion of Introduction to Fitness
  2. Completion of Introduction to Training
  3. Completion of Weight Training – Part 1: The Powerlifts
  4. Completion of Weight Training – Part 2: The Olympic Lifts

FIT 301A: Personal Weight Training

FIT301

Quick Look

  • 60 Workouts over 12 Weeks
  • 4 Weight Training Days per Week
  • 1 Guided Active Recovery Session per Week

Testing & Tracking

  • Continual Tracking of…
    • Back Squat
    • Bench Press
    • “Clean”
  • New Assessment of…
    • Hang Clean
    • Full Clean
    • Front Squat
    • Deadlift

Fitness

  • Jump Rope (Skill)
  • Push/Pull/Squat (Strength Capacity)
  • 2 Min Burpee (Anaerobic Conditioning)
  • Squat Therapy (Mobility)
  • Plank Hold (Stability)

Description:

An in-depth and advanced weight training program for athletes that like to pump iron! While all of our programs contain elements of “The Big 3” – Power, Control, Capacity – during this program, the emphasis is placed on strength and work capacity. Athletes will undergo cycles within the power and olympic lifts, and compliment with accessory strength and positional work.

DAILY SCHEDULE:

Each weight training day contains a brief warm up, some technique and positional mobility, then concentrated strength development through the core lifts. It is supplemented with basic accessory work and quick but intense finishers.

REQUISITES:

Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months).

GREAT FOR:

Athletes, grades 9-12 who already have a complete fundamental fitness education and wish to continue their training with a focus on strength, rather than overall fitness, or athletic development.

RECOMMENDED:

  1. Completion of Introduction to Fitness
  2. Completion of Introduction to Training
  3. Completion of Weight Training – Part 1: The Powerlifts
  4. Completion of Weight Training – Part 2: The Olympic Lifts
  5. Completion of Weight Training – Part 3: The Olympic Lifts (cont’d)

FIT 301B: Personal Fitness

Fit 301B Personal Fitness

Quick Look

  • 48 Sessions over 10 Weeks
  • 3 Individual Workout Sessions per Week
  • 1 Team Training Session per Week
  • 1 Guided Mobility/Recovery Session per Week

Testing & Tracking

Establishment of first-time maxes for:

  • 2 Min Double Under Test

Includes possible re-assessment of:

  • 1 Mile Run (Aerobic capacity)
  • Push/Pull (Strength Capacity)
  • Squat Therapy (Mobility)
  • 2 Min Burpee Test (Anaerobic Capacity)
  • PLT4M MetCon (Overall Fitness)

Description:

The perfect program for athletes that are serious about their fitness, but don’t desire to throw around barbells or heavy weights every day (or that do not have regular access to such equipment). While “strength” will absolutely be worked in, the emphasis here is on movement, work capacity, and conditioning. Over the course of the program, athletes will work through a multitude of movement variations, from bodyweight to loaded MBs/DBs/KBs/etc, and do so with varying weight, volume, and intensity. Each day’s main “workout” will be unique, keeping things both fun and challenging, and helping all athletes to develop true all-around fitness and performance.

DAILY SCHEDULE:

Every session begins with a outline of the daily goals and how to approach each element of training. Then, we provide a guided dynamic warm up with position-specific mobility, followed by in-depth movement prep. Many days will include accessory work aimed at strength development and injury prevention as well. Then, the bulk of our training time is dedicated to the daily “Finisher”. Finishers combine movements and fitness elements into varying time domains and formats, designed to constantly engage and motivate for the best results.

REQUISITES:

Being a “300-Level” program, Personal Fitness is intended only for experience athletes. Athletes should already have had a thorough education on all things training. From basic movement patterns to the execution of compound resistance lifts, each athlete should be well-versed in all forms of fitness. Ideally, each 100- and 200-Level program has already been completed. It is NOT for first-timers.

GREAT FOR:

Students and athletes who have a complete education on all things fitness and performance and are looking to take training into their own hands for the first time without a special focus on strength training or athletic performance.

RECOMMENDED:

  1. Completion of Introduction to Fitness
  2. Completion of Introduction to Training
  3. Completion of Weight Training – Part 1: The Powerlifts
  4. Completion of Weight Training – Part 2: The Olympic Lifts
  5. Completion of Weight Training – Part 3: The Olympic Lifts (cont’d)

ATH311A: In-Season Training

ATH311A

Quick Look

  • 40 Workouts over 10 Weeks
  • 2 Weight Training Days per Week
  • 1 Active Recovery Workout per Week
  • 1 Pre/Post-Game Mobility Session per Week

Testing & Tracking

  • StrengthContinual Tracking of…
    • Back Squat
    • Bench Press
    • “Clean”

Description:

This program is designed for athletes engaged in a competitive athletic season. Our focus, here, is on maintenance – allowing the athlete to remain as close to peak performance as possible for the duration of a season. We aim to keep as much of our hard-earned gains from the off-season as possible, while also keeping the body healthy and resistant to injury during the rigors of competition.

DAILY SCHEDULE:

Each weight training day contains a workout brief and guided warm up. Then, we work peak power output and strength maintenance through our core barbell lifts. We supplement with strength capacity (unilateral work, push/pull, etc) across numerous movement planes, and targeted injury prevention work.

The active recovery session is a low-intensity (lightweight) workout designed to spur recovery after a grueling competition, or prime the engine before another.

The mobility session is meant as something of a physical and mental “reset”. It is 100% light movement and guided mobility work, great for recovery after a big game, or as gentle prep for an upcoming competition.

REQUISITES:

Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months). Your season is NOT the time to try training for the first time without proper education!

GREAT FOR:

Athletes, grades 9-12 who already have a complete fundamental fitness education and wish to train through a competitive athletic season in order to maintain peak performance.

RECOMMENDED:

  1. Completion of Introduction to Fitness
  2. Completion of Introduction to Training
  3. Completion of Weight Training – Part 1: The Powerlifts
  4. Completion of Weight Training – Part 2: The Olympic Lifts
  5. Completion of Weight Training – Part 3: The Olympic Lifts (cont’d)

ATH311B: 4- Day Off-Season Weight Training

ATH311B

Quick Look

  • 60 Workouts over 12 Weeks
  • 4 Weight Training Days per Week
  • 1 Guided Active Recovery Session per Week

Testing & Tracking

  • Strength
    • Continual Tracking of…
      • Back Squat
      • Bench Press
      • “Clean”
    • New Assessment of…
      • Hang Clean
      • Full Clean
      • Front Squat
      • Deadlift

    Fitness

    • Jump Rope (Skill)
    • Push/Pull/Squat (Strength Capacity)
    • 2 Min Burpee (Anaerobic Conditioning)
    • Squat Therapy (Mobility)
    • Plank Hold (Stability)

Description:

As with any of our programs, this is ultimately aimed at developing a complete athlete through conjugate Power, Control, & Capacity development. The emphasis during these particular 12 weeks, though, is placed on Strength & Durability. We will get really strong through 3 smaller strength cycles of the powerlifts, while also building up raw work capacity with auxiliary strength movements and metabolic conditioning finishers. Throughout it all, we will continue to work power, mobility, stability, skill & engine building so that we can stay healthy and effectively use this strength on the field of competition.

DAILY SCHEDULE:

As with any of our programs, this is ultimately aimed at developing a complete athlete through conjugate Power, Control, & Capacity development. The emphasis during these particular 12 weeks, though, is placed on Strength & Durability. We will get really strong through 3 smaller strength cycles of the powerlifts, while also building up raw work capacity with auxiliary strength movements and metabolic conditioning finishers. Throughout it all, we will continue to work power, mobility, stability, skill & engine building so that we can stay healthy and effectively use this strength on the field of competition.

REQUISITES:

Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months).

GREAT FOR:

Athletes, grades 9-12 who already have a complete fundamental fitness education and wish to prepare for a sport season. They should not be actively engaged in a competitive athletic season.

RECOMMENDED:

  1. Completion of Introduction to Fitness
  2. Completion of Introduction to Training
  3. Completion of Weight Training – Part 1: The Powerlifts
  4. Completion of Weight Training – Part 2: The Olympic Lifts
  5. Completion of Weight Training – Part 3: The Olympic Lifts (cont’d)

ATH311C: 3-Day Off-Season Weight Training

311C 3-Day Off Season

Quick Look

  • 60 Workouts over 12 Weeks
  • 4 Weight Training Days per Week
  • 1 Guided Active Recovery Session per Week

Testing & Tracking

  • Strength
    • Continual Tracking of…
      • Back Squat
      • Bench Press
      • “Clean”
    • New Assessment of…
      • Hang Clean
      • Full Clean
      • Front Squat
      • Deadlift

    Fitness

    • Jump Rope (Skill)
    • Push/Pull/Squat (Strength Capacity)
    • 2 Min Burpee (Anaerobic Conditioning)
    • Squat Therapy (Mobility)
    • Plank Hold (Stability)

Description:

As with any of our programs, this is ultimately aimed at developing a complete athlete through conjugate Power, Control, & Capacity development. The emphasis during these particular 12 weeks, though, is placed on Strength & Durability. We will get really strong through 3 smaller strength cycles of the powerlifts, while also building up raw work capacity with auxiliary strength movements and metabolic conditioning finishers. Throughout it all, we will continue to work power, mobility, stability, skill & engine building so that we can stay healthy and effectively use this strength on the field of competition.

DAILY SCHEDULE:

As with any of our programs, this is ultimately aimed at developing a complete athlete through conjugate Power, Control, & Capacity development. The emphasis during these particular 12 weeks, though, is placed on Strength & Durability. We will get really strong through 3 smaller strength cycles of the powerlifts, while also building up raw work capacity with auxiliary strength movements and metabolic conditioning finishers. Throughout it all, we will continue to work power, mobility, stability, skill & engine building so that we can stay healthy and effectively use this strength on the field of competition.

REQUISITES:

Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months).

GREAT FOR:

Athletes, grades 9-12 who already have a complete fundamental fitness education and wish to prepare for a sport season. They should not be actively engaged in a competitive athletic season.

RECOMMENDED:

  1. Completion of Introduction to Fitness
  2. Completion of Introduction to Training
  3. Completion of Weight Training – Part 1: The Powerlifts
  4. Completion of Weight Training – Part 2: The Olympic Lifts
  5. Completion of Weight Training – Part 3: The Olympic Lifts (cont’d)

ATH312: Speed, Agility; Conditioning

312

Quick Look

  • 48 Sessions over 12 Weeks
  • 4 Complete Sessions per Week
  • Followed “By Day” or “Buffet-Style”

Testing & Tracking

  • 1 Mile Run (Aerobic Capacity)
  • 300 Yd Shuttle (Anaerobic Capacity)
  • 40-Yard Dash (Speed)
  • Broad Jump (Power)
  • 5-10-5 (Agility)

Description:

Designed to develop an athlete’s aerobic and anaerobic capacity while increasing overall speed and agility by teaching them the fundamentals of acceleration & deceleration, change of direction, and efficient movement mechanics.

DAILY SCHEDULE:

Each week is broken up into 4 complete sessions – each with 2 distinct elements as well as warm up and cool down. Elements and sessions may be mixed and matched at will. This way, the program can fit any schedule or need. Those sessions cover the following: Mechanics, Stability, Power, Footwork, Linear and Lateral Speed & Agility, Aerobic & Anaerobic Conditioning.

REQUISITES:

Suggested only for athletes who have had a full education of both movement and basic training.

GREAT FOR:

Athletes, grades 6-12 who already have a fundamental fitness education and wish to prepare for a sport season by learning the basics of athletic movement. They should not be actively engaged in a competitive athletic season.

RECOMMENDED:

  1. Completion of Introduction to Fitness
  2. Completion of Introduction to Training

ATH401: Total Athlete

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Quick Look

  • 50 Workouts over 10 Weeks
  • 3 Weight Training Days per Week
  • 1 Pillar Workout (Team Training)
  • 1 Guided Active Recovery Session per Week

Testing & Tracking

  • Strength
    • Continual Tracking of…
      • Back Squat
      • Bench Press
      • “Clean”
    • New Assessment of…
      • Hang Clean
      • Full Clean
      • Front Squat
      • Deadlift
      • Push Press

    Fitness

    • 1 Mile Run (Aerobic Capacity)
    • Double Under Test (Skill)
    • Strict Push Up/Pull Up (Strict Strength Capacity)
    • 2 Min Burpee (Anaerobic Conditioning)
    • Squat Therapy (Mobility)
    • Push Up Plank Hold (Stability)

Description:

Building complete athletes, day in and day out. This 10-week program employs a very complex conjugate approach to developing Power, Control, & Capacity – the 3 key elements of competitive athleticism.

Power is grown through raw strength development (the powerlifts) and rate of force production work (olympic lifts, plyos, speed, agility). Control is developed through stability, mobility, and skill practice. Capacity is layered on through volume accessory strength, classical conditioning, and MetCons. We also seek to bring teams together with our weekly Pillar workouts. Competitive team-based training that builds better athletes and a winning team culture.

DAILY SCHEDULE:

Each and every single day is painstakingly laid out and explained in complete detail. We brief every workout, then guide athletes through a full warm up that includes mobility, injury prevention, technique, and movement prep. From here, the workouts are completely personalized. Each movement is precisely explained, with prescribed weights tied to individual metrics with suggested scaling/modification procedures based on intended stimulus. Our coaches are there with you, from start to finish.

REQUISITES:

Program is suggested for athletes and teams that have significant experience training within the PLT4M system. Should be self-motivated, willing to prepare for each lift prior to showing up, and have a healthy awareness of their own strengths and weaknesses for proper scaling and modification. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months).

GREAT FOR:

Athletes, grades 10-12 who already have a complete fundamental fitness education and wish to truly dedicate themselves to self-improvement through a sophisticated and demanding training program.

RECOMMENDED:

  1. Completion of Introduction to Fitness
  2. Completion of Introduction to Training
  3. Completion of Weight Training – Part 1: The Powerlifts
  4. Completion of Weight Training – Part 2: The Olympic Lifts
  5. Completion of Weight Training – Part 3: The Olympic Lifts (cont’d)

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Schedule a 15-minute demo and learn how PLT4M can integrate technology and fitness education at your school!