Dan Benton - Fitness & Performance Programs

Athletic PatternsThis program is designed for athletes to add short 10-20min workout blocks into your busy practice schedule to meet your athletic needs.These short modular blocks of exercises are designed to mix and match depending on your athletic needs. Each workout block has one main purpose listed in the title. You can go in order if desired or go out of order choosing the ones that sound the most fun and what you might need to work on for your sport. These workout blocks can be added it in after a practice, when you get home from school, or on a weekend when you don't have much going on. If enough time allows, you could even put together three to four different block for a full 40-60min workout!There are four progressive phases to this program with each phase building upon the previous one. Workouts are organized into three different weeks in the training app:WEEK ONEWarm Up: Speed warm up to help prep the body for speed and agility.Speed: Sprint drills to help with the timing and rhythm of sprint mechanics.Sprinting: Linear sprinting with different distances and a few basic sprint agility drills for working on deceleration and change of direction.Hopping: Multi-directional hopping exercises focusing on quick ground reaction time, control and balance.Agility: Cone, ladder and line drills to help improve agility and change of direction.WEEKS TWO & THREEWarm Up: Strength warm up to help prep the body for a strength and core workout.Core: Exercises for multi-plane core strength and body control.Plyometrics: Jumping exercises focusing on jumping height, distance and lateral direction.Throwing: Rotational strength and core exercises designed to help athletes throw, hit and kick with more power.Strength: Multi-joint exercises for the upper body and lower body to get stronger through the body.Mobility: Stretching and flexibility for overall muscle mobility and recovery.If you have enough time to build a full workout then you can choose three to four blocks within the same traininig week for a well balanced workout! Its recommended to train each workout block 2-3 times before moving up to the next phase.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge appLearn how you'll train on the Bridge app!

Athletic Strength & Speed ProgramThis program is designed for athletes looking to increase their speed and agility who have access to full gym equipment and a large open field. The intermediate level is not your level of sports but rather being familiar to speed drills, hopping, bounding, weight strength, core strength and plyometrics. If your body is used to any of these types of training then this program could be right for you.About the Program:The 12 week program has 5 workouts per week built into it to establish daily training habits throughout the week and to build overall strength, flexibility, core stability, explosiveness, sprint speed and agility. Days 1, 3, and 5 are shorter workouts designed to be done in a gym or garage with full weight equipment including a barbell, dumbells, kettlebells and a stability ball. Focus will be on core strength, strength training, and flexibility. Days 2 and 4 are designed to be done outside on a field with about 50 yards of space or more and focus on speed drills, jumping, bounding, sprinting and plyometrics.There are three phases to this program with each phase lasting 4 weeks and progressing in volume and intensity. I recommend testing your vertical jump, broad jump and your 40 times at the beginning and every 4 weeks to gauge your progress throughout the program. This program involves follow along videos demonstrating drills and exercises that improve an athlete's strength, speed, agility, and flexibility. If you have questions or have an exercise you don't think you are doing correctly, please message me in the bridge app and send me a video of you doing the exercise and I can assess what you might need to correct. Good luck and keep me posted on how its going!Program Duration: 12 weeks, 5 days per weekRecommended Equipment: Barbell set, squat rack, bench, dumbbell set, stability ball, track & field, mat for core and stretching.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app"Following this program increased my speed on the field and helped me earn MVP this year! Thanks, Bridge!" -Emily FLearn how you'll train on the Bridge app!

Welcome to the Stronghold Bootcamp virtual workout program!This program includes additional at-home workouts and mobility routines designed to compliment our bootcamp classes held twice a week. Thesecircuit-style conditioning classes encompass strength, agility and core exercises to keep you working hard while having fun. With functional training equipment such as the TRX, medicine balls, speed ladders, battle ropes, dumbbells, rip trainers, sleds and more, these classes will keep your body guessing!​​​Tuesdays & Thursdays at 6amLocation: Sweetwater Neighborhood | Austin, TX 78738For more online virtual programs, visit my Program StoreYou can also visit my website for more info about Stronghold Fitness

Customized Virtual Training ProgramThis program is designed for the person who wants to start a strength training routine using any equipment they have access to including their own body weight. I will customize the workouts based upon personalized needs such as specific goals, injuries, workout space and any additional equipment. I will also keep you accountable to your goals by checking in each week to make sure you are completing the workouts and are staying on track! There is a three month commitment on this program as I will be customizing the workouts around your goals, workout history, injuries or limitations, and equipment accessibility.Sample 12-week ProgramThe structure of this program is a minimum 12 weeks long with up to 6 workouts per week built into it to help establish daily training habits throughout the week and to build overall strength, flexibility, core stability. Number of workouts per week will be customized for the needs and schedule of the individual but could look as robust as this:Days 1, 3, and 5 are strength workouts focused on building general strength and flexibility.Days 2, 4, and 6 are shorter workouts built around core strength & mobility designed to promote recovery from the strength training days. I also recommend getting in some cardiovascular exercise during these days.Day 7 is a full rest day.There are three phases to this program with each phase lasting 4 weeks and progressing in volume and intensity.PhasePurpose# of weeks# of daysGeneral StrengthIntro to the exercises46Strength EnduranceIncrease sets, reps & weight46Dynamic StrengthReducing volume while increasing load and complexity46If you have questions or have an exercise you don't think you are doing correctly, please message me in the bridge app and send me a video of you doing the exercise so I can assess what you might need to correct. Good luck and keep me posted on how its going!Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Dumbbells and Exercise MatReady to train? Let's get started!Join today and let's start training together!