• Athletic Core Training
    Athletic Core Training
    US$29.99 Learn More
    Athletic Core Training
    Athletic Core Training
    Brought to you by Miami Heat strength and conditioning coach, Bill Foran, Athletic Core Training shows you the best core stability exercises for athletes and how to implement them into a training plan.

    Unlock your athleticism by building a strong and stable core that allows the transfer of energy from the hips (which are the power generators) and minimize energy leaks in the kinetic chain.

    Sit ups and hyperextensions work the core musculature, but do so at the expense of your athleticism and potentially your spinal health. Researchers have found that repeated flexion and extension may contribute to disc herniations and other injuries. Developing an athletic core that is stable in the right places and mobile in the right places will not only lead to increased power and athleticism, but you will also be more more resistant to injuries.

    eBook includes:
    Explanation of Core and Spinal Anatomy
    Explanation of How to Integrate Exercises Into Your Program
    Sample Training Weeks
    Sample Progressions
    94 of the Best Core Exercises
    Thoracic Mobility Exercises
    Anti Extension/Anterior Exercises
    Posterior Exercises
    Anti Lateral Flexion Exercises
    Anti Rotation Exercises
    BONUS - Power Exercises (Med Ball Toss Variations)

    Benefits Include:
    More Efficient Power Generation from Hips and Shoulders
    Decreased Risk of Injury
    Ability to Move and Resist Movement in All 3 Planes
    Increased Thoracic Mobility
    Increased Lumbar Stability
    6 Pack Abs

    Any athlete or gym goer looking to bulletproof your core and turn your body into an efficient machine should have this guide!
  • Jump Higher Program
    Jump Higher Program
    US$39.99 Learn More
    Jump Higher Program



    The JUMP HIGHER PROGRAM was developed by MIAMI HEAT Strength and Conditioning Coach Bill Foran. This 12 week program will develop total body strength, and the plyometrics and power exercises will help you to enhance your neuromuscular power.

    Developed for basketball players, this program works for any athlete looking to improve total body strength and power (i.e. Volleyball, Football, Track and Field athletes).

    Benefits Include:

    • Increased Vertical Jump
    • Increased Sprint Velocity
    • Improved Core Stability
    • Increased Upper Body Strength
    • Increased Work Capacity and Endurance
    • Decreased Risk of Injury
    • Decreased Body Fat

    Because not all athletes are alike, different athletes will respond better to different training protocols. This program contains two separate training programs based on your individual needs

    We include a STRENGTH Emphasis Program and a SPEED Emphasis program that will address your own needs based on genetics, training history, and individual limiting factors.

    The 12 week program is broken down into phases:

    STRENGTH EMPHASIS

    Introduction - 2 weeks

    This is to introduce the body to all of the movements in order to learn technique and build a strength base that is important to have before beginning the later phases.

    Hypertrophy - 2 Weeks

    This phase increases volume in order to increase the size of the muscle fibers because a larger muscle will be stronger, and strength is a prerequisite for the power that will be developed in later phases.

    Strength - 4 Weeks

    This phase reduces repetitions and increases intensity in order to further maximize strength with less focus on size. The strength and power developed here will make a difference in the next phase.

    Power - 4 Weeks

    This is the phase that brings it all together. A decrease in the volume of strength training and in increase in the volume of power training will improve your explosiveness and jumping ability.

    SPEED EMPHASIS

    Introduction - 2 weeks

    This is to introduce the body to all of the movements in order to learn technique and build a strength base that is important to have before beginning the later phases.

    Strength - 2 Weeks

    This phase reduces repetitions and increases intensity in order to further maximize strength with less focus on size. The strength and power developed here will make a difference in the next phase.

    Strength/Power - 4 Weeks

    A decrease in the volume of strength training and in increase in the volume of power training will improve your explosiveness and jumping ability.

    Speed/Power - 4 Weeks

    Now that the base is built, this phase increases speed and explosive movements to maximize power output. This phase takes advantage of post activation potentiation by performing high intensity strength exercises supersetted with a biomechanically similar explosive exercises.

    The eBook file includes:

    • 12 weeks worth of printable charts (Both the STRENGTH Emphasis and SPEED Emphasis are included)
    • Strength and power exercises for both lower body and upper body
    • Core stability exercises to efficiently utilize your power
    • Links to exercise technique videos
    • Alternative exercises based on equipment access or personal preference
    • Instructions on how to use the charts
    • BONUS:Tips for increasing your vertical jump NOW!