Joey Greany

All workouts are scientifically based and created by Coach Joey Greany M.S, C.S.C.S. Workouts are progressive , customized, and individualized from the information gathered. Programs include a general warm up which consists of a variety of movement drills, general core training, and recovery post workout. To keep programs individualized and on the cutting edge, your information is kept on file, logging each program you have progressed through. Each workout plan comes with a 1 hour phone consultation.

Workouts available

Program manuals include detailed pictures of exercises and exercise information

 

8 week program $39.99

Team workouts (8 week program) $550.00

 

Phone Consultation on workouts or other related strength training topics.

 

30 min $59.00

 

1 hour $99.00

 

8 or 10 Week Workout Program Options - Program manuals include detailed pictures of exercises and exercise information

Strength & Stabilization Training

In this program the athlete progresses through a variety of movement skills, in which to develop an athletic foundation. The focus of this program is to develop a solid foundation that the athlete can build upon. Exercises are multi-directional and multi- dimensional, and are maintained within an unstable environment. This causes the athlete to depend upon muscles that they are not accustomed to using. As the athlete progresses through this program and gains stability; weight, sets, and repetitions are increased. This can be done 2-3 times per week. This works well with agility training two times per week. Also, it is great for both in-season and off-season training. Sets, repetitions, tempo, and rest intervals are prescribed.

Speed & Power Training

Athletes will be instructed on proper running mechanics to improve over all speed performance. Speed Drills are designed to enhance acceleration and running economy. Plyometrics and reaction drills will help to improve first step quickness and power. Exercises include jumping, sprinting, medicine ball throwing and Olympic lifting. As the program progresses; weight, sets, and repetitions are increased. It can be split between agility training or strength training for a 2-4 day cycle depending on whether or not you are in-season or off- season. Sets, repetitions, tempo, and rest intervals are prescribed.

Complex Training

This program is more advanced. Athletes are combining strength training with power training. This type of training develops elasticity in the muscle tissue which promotes explosive power. Exercises will include a strength training exercise for 5-6 repetitions and then immediately followed by an explosive exercise for the same muscle group for 10-12 repetitions. This program can be done 3-4 times a week. It is best to complete this program prior to start of season. Sets, repetitions, tempo, and rest intervals are prescribed.

Maximum Strength Training

This program is designed to develop your maximum strength. Exercises include bench press, dead lift, and squat. Athletes will be instructed to test their 1RM (1 repetition max). Sets and repetitions are then progressed throughout the program, leaving you at your maximum strength when you are finished. Sets, repetitions, tempo, and rest intervals are prescribed. This program is great for the beginning of off-season work. It can be cycled through again before the start of the season.

Maximum Muscle Development

This program is designed to develop maximum muscle mass. It focuses on high volume training with emphasis on eccentric deceleration. It will increase your muscle size and definition. Exercises include isolated muscle groups and split routines. Sets, repetitions, tempo, and rest intervals are prescribed.

 

Special Programs

Flexibility and mobility training - 15 minutes - $25.00 DVD ORDER NOW!

Flexibility and mobility are important in all training programs. The athletes who are more flexible and mobile are less likely to have non-contact injuries. It is one thing to stretch a muscle to a point but are you mobile enough to move into athletic positions? Exercise will include a variety of flexibility and mobility training routines that can be done during a warm up or at the end of practice or game.

 

Dynamic warm up - 20 minutes - $25.00 DVD ORDER NOW!

Athletes are put through a variety of dynamic movements which ignite the central nervous system, therefore preparing the body for activity. Failing to prepare the body for activity will most likely result in an injury. It is great to do with teams or it can be done with individual workouts.

 

Agility training - 15 Minutes - $25.00 DVD ORDER NOW!

This is designed for athletes to improve their footwork and rate of force development. Foot work is the mesh between movement and athletic power. All sports acquire agility as some point and time. Many athletes can reach their maximum speed, but are then unable to decelerate or stop. This is where most injuries occur, especially in younger athletes. As an athlete progresses through this program, their footwork and coordination will improve. The ability to accelerate, decelerate and dynamically stabilize is crucial in all athletes and training programs. This program can be done both off-season and in- season, and as part of a warm-up.

Advanced Core Training - 8 minutes - $25.00 DVD ORDER NOW!

Athletes are put through a strenuous core training session with never before seen exercises. If you are looking to take your core strength and power to the next level this program is for you!

Speed and Plyometric Training DVD - 15 minutes - $25.00 DVD ORDER NOW!

In this DVD athletes are instructed on proper running machanics and speed drills. The focus is to develop the first 8 to 10 steps which is acceleration. Plyometric training is introduced at the biginners level. Exercises become harder in the intermediate level and very challenging in the advanced level. Every sport requires speed, acceleration, and power. This dvd will take your development to another level!