Prime Train
FREE Gym
Program
"Train like an Athlete"
Written By
Tom Baulch
Presented By
Prime Training
Your Gym
Program...
A bit about Prime...
It is impossible to find a ‘one-size fits
all program.’ We all have different
goals, lifestyles, and needs on a daily
basis - This makes it extremely
difficult to write a single program that
yields results for individuals... which is
what most trainers do.
Your body is unique, and it should be
trained accordingly. No one knows you
better than… well you. Whether your
goal is weight loss, strength gain,
endurance, flexibility or just overall
health, a personalised program will
help you reach your goal sooner.
At Prime Train we individually tailor
nutrition programs that will target your
specific needs for outstanding results.
It is time to transform your health,
energy, success, and enthusiasm for
exercise. I hope you enjoy this
program… Let’s go!
1
Prime Training
Training like an athlete...
Prime was created by Pro Athlete
Trainer Thomas Baulch, attempting
to close the gap between athletes
and bodybuilders. The overall goal
of the venture was to establish a
new way of training to help athletes
stay injury free and increase their
performance.
Week Overview
Monday - Leg Strength
Tuesday - Upper Body Strength
Wednesday - Train Like an Athlete
Thursday - Power, Strength & Core
Friday - Priming for Game Day
Saturday / Sunday - Game / Rest
3
Explaining the
Program
Key, Supersets, video's,
etc...
Some important things to note before
you begin the program.
Warming up
Warm ups can be determined by the athlete,
do what you need to do to get your body
primed for the session.
Structure and Supersets
If an exercise is labelled A1 and A2 that just
means you do exercise 1 followed by
exercise 2, minimum to no rest.
AMAP?
This means as many as possible.
e/s?
This basically just means each side. So if it
is 3 reps e/s it just means 3 reps on your
left side and then 3 reps on your right side.
Video's
Click on the exercise you want and it will
send you to the video tutorial!
Monday
Leg Strength...
Monday is the day for LEG STRENGTH! We
do legs on Monday's to give us the most
amount of time to recover throughout the
week to maximise performance on the
weekend.
Leg strength is essential to improving
athletic performance and movement
patterns while also lowering the risk of
injury.
REST TIME BETWEEN EXERCISES: 1-2mins
WORKOUT TIME: 45mins - 1 hour
LEG STRENGTH WORKOUT
A BLOCK
A1. HALF DEPTH BOX SQUAT (3 X 6)
A2. FULL DEPTH BODYWEIGHT SQUAT (3 X 10)
B BLOCK
B1. HALF DEPTH SPLIT SQUAT (4 X 6e/s)
B2. LATERAL KETTLEBELL SWINGS (4 X 8e/s)
C BLOCK
C1. KETTLEBELL KNEE DRIVES (3 X 8e/s)
C2. MULTI-DIRECTIONAL LUNGE (3 X 1)
C3. BODYWEIGHT TIBIALIS RAISES (3 X 25)
Tuesday
Upper Body Strength...
Tuesday is the day for UPPER BODY STRENGTH!
We focus on muscle strength at the beginning of
the week as if puts maximal stress on our muscle
fibres and gives us the most amount of time to
recover throughout the week.
Building upper body strength allows athletes to
produce more power so is an essential day for
us!
REST TIME BETWEEN EXERCISES: 1-2mins
WORKOUT TIME: 45mins - 1 hour
UPPER BODY STRENGTH
A BLOCK
A1. BENCH PRESS (4 X 8)
B BLOCK
B1. PUSH PRESS (4 X 6)
B2. LATERAL RAISES (4 X 12)
C BLOCK
C1. DUMBBELL INCLINE BENCH PRESS (3 X 8)
C2. DUMBBELL ROW (3 X 8e/s)
FINISHER
F1. ARNOLD PRESS (3 X 6)
F2. PUSH UPS (3 X AMAP)
Wednesday
Training like an athlete...
Wednesday is the day to TRAIN LIKE AN
ATHLETE! This day will consist of a
multitude of athletic movements that will
improve our speed, balance, jump height,
and overall athletic capabilities. This is my
favourite day of the entire program as it is
extremely transferable to game day but also
is key for reducing injuries
REST TIME BETWEEN EXERCISES: 1-2mins
WORKOUT TIME: 45mins - 1.25 hours
TRAINING LIKE AN ATHLETE
A BLOCK
A1. SPEED DRIVES SINGLE (3 X 10e/s)
A2. SPEED DRIVES DOUBLE (3 X 10e/s)
B BLOCK
B1. TRAP BAR DEADLIFT INTO BOX JUMP (3 X 4)
note: Can use dumbbells or kettlebells
B2.KB KNEE DRIVE PASSES (3 X 5e/s)
C BLOCK
C2. DB LATERAL LANDING AND JUMPING (3 X 4e/s)
C3. SINGLE LEG CLEAN (3 X 4e/s)
FINISHER
F1. ELEVATED FAST FEET (3 X 30secs)
F2. SIDE TO SIDE PLATE STEPS (3 X 15secs)
Thursday
Power, Strength & Core
Thursday is primarily focused on building power and
increasing our speed as we move into the weekend.
Power is about producing maximum force quickly,
so we will drop the reps in this day of the workout
plan.
Power training can help develop stronger, more
resilient connective tissue; specifically tendons,
ligaments, fascia and joint capsules, which reduces
the risk of injury from sprains or strains. This fast
and efficient workout was designed to enhance
total-body power output and increase lean muscle
mass.
REST TIME BETWEEN EXERCISES: 1-2mins
WORKOUT TIME: 45mins - 1 hour
POWER & STRENGTH
A BLOCK
A1. CHIN UPS (3 X AMAP)
A2. MED BALL BENT OVER THROWS (3 X 4)
B BLOCK
B1. LANDMINE THROW AND CATCH (5 X 6e/s)
B2. RENEGADE ROW (5 X 4)
C BLOCK
C1. KNEELING PALOFF PRESS (3 X 8e/s)
C2. SKATER WALL SLAMS (3 x 4e/s)
FINISHER
F1. BATTLE ROPES (30sec x 3)
F2. SWISS BALL ALPHABET (3 X 26)
Friday (Optional)
Priming for Game Day...
Friday is used as a priming day for Saturday.
This day will have a low amount of load and
basically focus on getting our body game
ready. Priming exercise can enhance
subsequent performance measures in as little
as 2 hours and up to 48 hours following its
completion.
WORKOUT TIME: 10mins - 30mins
PRIMING FOR GAME DAY
OPTIONS:
15-30 minute Low output cycle
30 minute walk
15 minute row
Light bodyweight circuit
Pilates
Yoga
15-30mins swimming
20 min Sauna
Light 10min Jog
Saturday / Sunday
Play like an Athlete...
Now you are best prepared for the
weekend! Remember the only thing
holding you back is your mind! I
hope that this program instills
confidence in your ability to
dominate the competition.
Don't let anything hold you back.
Good luck...
GAME DAY / REST
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Includes: Gym, Running, Athleticism, Mobility & More!
Video Library of Exercises and Workouts
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