Training Plans

Foundational Strength for All Athletes

5.0

Training Plan By Nick Shedd

Strength & Conditioning

Details

3x/week

12 weeks

This program is designed for athletes that are young and new(er) to the weight room, or high level athletes looking for a precursor to long-term heavy loading. The first four weeks utilize the 1x20 method (1 set of 20 reps for 20 exercises). The purpose is to grow muscle, improve bloodflow to joints (cartilage, tendons, ligaments), build work capacity, and groove quality movement patterns. The following two blocks (4 weeks each) are still high volume for muscle growth, but get more specific by progressing the movements and intensity. Note, this program uses adjustable pulley/cable machines, resistance bands, kettlebells, and dumbbells. It is intended to build a foundation of weight room competence before moving into barbell loading.

Equipment

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.