Steal this total body template: 1. Sprint (4x15yd) 2. Jump, Throw,...
Pat Basil@pbasilstrength
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Oct 13, 2025
~1 min read
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1
Steal this total body template:
1. Sprint (4x15yd)
2. Jump, Throw, or both (DB Jump/MB Punch)
3. Main lower body lift (Split Squat)
4. Main Upper body lift (Incline Bench)
5. Assistance lower body lift (Nordic Ham)
6. Assistance upper body lift (TRX Row)
7. Direct core (Shoulder Tap)
1. Sprint (4x15yd)
2. Jump, Throw, or both (DB Jump/MB Punch)
3. Main lower body lift (Split Squat)
4. Main Upper body lift (Incline Bench)
5. Assistance lower body lift (Nordic Ham)
6. Assistance upper body lift (TRX Row)
7. Direct core (Shoulder Tap)
2
Coaches!
Need help with your training program design?
I have a Large Group Training Guide for you that explains how to structure your programs to flow seamlessly in your space.
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Need help with your training program design?
I have a Large Group Training Guide for you that explains how to structure your programs to flow seamlessly in your space.
Want it for free?
Click this link below
patbasil.com/get/