Training Plans

1x20 Work Capacity

5.0

Training Plan By Nick Shedd

Strength & Conditioning

Details

1x/week

1 week

This program is designed to enhance movement quality and build work capacity. For novice-intermediate athletes, it can build strength and muscle mass. For advanced athletes, it's a great way to prepare for a more intensive loading phase. It contains 20 exercises, performed for 1 set of 20 reps each.

Equipment

Landmine Attachment

Barbell

BodyWeight

Adjustable Bench

Adjustable Pulley

Suspension Trainer

Kettlebells

Mini Bands

Dumbbells

Medicine Balls

Resistance Bands

Flat Bench

Watt Bike/Spin Bike

Nick Shedd

5.0

About

Strength & Conditioning Coach

Nick is a human performance expert with over 15 years of experience in Strength and Conditioning, Injury Risk Mitigation and Performance Science. He has worked with youth athletes to US Military Special Operations personnel, Olympians, and professional athletes. He currently works for the Boston Red Sox, responsible for the S&C department vision and physical development of all 235+ players in their minor league system. From 2021-2023, Nick served as the Head of Strength and Conditioning for the Houston Astros baseball organization, overseeing the physical preparation of all major and minor league players. During his tenure, the organization won three AL West division titles, two American League championships, and one World Series (2022). From 2017 to 2019, he led the Strength and Conditioning and Performance Science for the US Women’s National Field Hockey Team which included World Cup and World League Finals appearances, as well as a podium finish in the 2019 Pan American Games.