Crown Code LLC

A program designed for all strength and power sport athletes. 12-weeks developing strength and power are perfect for the off-season or every day training if you're a weekend-warrior. Based around 3 intense training days per week and 2 active recovery, general conditioning and speed mechanics days.

Whether you suffer from tight hips, ankles, shoulders or back, this mobility program is designed to address inadequacies throughout the body, improve range of motion and improve joint and limb control throughout newly acquired ranges of motion. This program includes a daily mobility routine, and 6 days of mobility training that can be used to supplement whatever training your are currently participating in. Each day focuses on 1-2 joints to work on.This program is designed to teach you several ways to train mobility with the hopes of you continuing with the principles and skills you have acquired during your work within this program. Videos and tutorials are included with each and every exercise included and should be referenced as often as needed.

This program is for our hard-hat people. People that want a routine that is simple and consistent. This program is designed to add major strength and some lean muscle mass, you just have to add the work. And it will be work.In this 16-week program you will focus around 3 major strength days and 2 active recovery/aerobic days. The main movements, of this program are the squat, bench press and deadlift. You will compete with yourself everyday whether its trying to finish the warm up faster, do an extra rep on the primary movement or add some extra weight to secondary movements.

This program is a body weight only program. It is designed to push the tempo in training and utilize your own body weight as resistance. The goal of this program is to move better, elevate your heart rate and hit as many reps as possible in the given time. Each workout is designed to be about 30 min.

Prepare for next season with this baseball-specific program. The 6 phases of this program will help improve your vertical, along with foot speed and lateral quickness. In addition to performance gains, this program will increase your durability and decrease your risk of injury.This 16-week beginner program will be perfect for laying a foundation for athletic development. This program focuses on building basic strength, teaching young athletes great technique, improve quality of movement, and improve confidence.

Improve your movement efficiency so you can improve speed, coordination, and agility. This soccer-specific program will improve performance while decreasing injury and providing lasting power so you can still have your speed and power in the 90th minute. This program consists of 6 phases designed to build a solid foundation, increase your durability, improve capacity, and enhance strength and power.This 16-week beginner program will be perfect for laying a foundation for athletic development. This program building basic strength, teaching young athletes great technique, improve quality of movement, and improve confidence.

This program lays the foundation for your volleyball strength training. The program will progress through 5 phases. It is a full-body workout designed to increase your range of motion, movement efficiency and general stability--all keys to dealing with the demands of the sport. This program lays the foundation for your future training and will help you to increase your mobility, stability and functional strength.This 16-week beginner program will be perfect for laying a foundation for athletic development. This program building basic strength, teaching young athletes great technique, improve quality of movement, and improve confidence.

This program builds on the foundation of your volleyball strength training program. The program will progress through 5 phases. It is a full-body workout designed to increase your range of motion, movement efficiency and general stability--all keys to dealing with the demands of the sport. This program lays the foundation for your future training and will help you to increase your mobility, stability and functional strength.This 16-week intermediate program will be expound upon the foundation already built for athletic development. This program will focus more on power and sport specific exercises while continuing to build strength, reinforce great technique, improve quality of movement, and improve confidence.

This 12-week indoor volleyball off-season program is designed for the advanced athlete, the athlete that has taken the time in training to properly prepare for the demands and intensities required to safely and properly perform several of these exercises. The program is designed to moderately pursue strength increase while keeping the volume significantly lower than the previous two programs (intermediate and beginner). The focus is on improving rate of force development (explosiveness) and reactive/elastic capabilities (twitchiness) of the athlete.This program will not only improve the athletes' ability to jump but also improve their efficiency when doing so. Thus preparing them for the demands of practices and competition. This program should be completed prior to any pre-season practices.

This program is designed to help you build your lower body. If you want a bigger butt, more defined legs, then this is the program you want. Program is focused around 3 primary lower body days, and 2 active recovery days. Add some batter to your cake :)