Prep Phase - New to Training

Build Your Base. Ignite Your Strength. Prepare for Greatness

The Prep Phase is your launchpad into serious athletic development. Over 5 weeks, you’ll follow a structured training plan that focuses on total-body strength, speed drills, and conditioning work designed for beginners. With clear guidance, injury prevention tips, and performance tracking, this program sets the foundation for future gains. Whether you’re starting fresh or rebuilding, this is where momentum begins.

Goal:
Athletic Performance

Weight lifting, Functional, Bodyweight

5 weeks program 2 days/week 30-45 mins

Level:
Beginner

Goal:
Athletic Performance

Weight lifting, Functional, Bodyweight

5 weeks program 2 days/week 30-45 mins

Level:
Beginner

Need to see it to believe?

I’ve known JR for years and last summer we approached him with a goal for our oldest son who is 14 and starting High School baseball this coming spring. We were hopting to build substantial muscle, strength and weight. JR has worked with Brennan for about 6 months now and he’s gained over 20lbs., is leaner, stronger and more prepared for his next step. Thanks for being a GREAT trainer and motivator.

B.S.

Results! Results! Results! JR inspires his clients to maximize their potential. My son, Garrett, already had experience working with JR as his high school football defensive coordinator. I knew based on their pre-existing relationship that JR would undoubtably be the best choice to train Garrett and prepare him for the future rigors of college football. The results that Garrett achieved over 5 months of training with JR are remarkable. Garrett increased his maxes as follows: bench press up 65 lbs, squat up 130 lbs, deadlift up 150 lbs, clean up 75 lbs. JRs does not train his clients just to max, but this is a result of the overall power and strength gains that were a result of his training techniques. If you are willing to do the work, JR will help you meet and exceed your goals! (By T.K.)

G. Keeler

This wasn’t clean. It wasn’t polished. It was a dirty bulk—and it was exactly what I needed. I committed to the goal: 200 lbs or bust. No more playing small, no more overthinking. I ate, I trained, and I executed. The result? I crushed my old limits and packed on serious size—more muscle, more strength, and more momentum than I’ve ever had. I’m bigger, stronger, and finally exceeding the goals I used to think were ‘too aggressive.’ This phase taught me what it really means to go all-in. No tracking every crumb. No second-guessing. Just heavy lifts, high-calorie meals, and a mission to build. I’m not just chasing 200—I’m owning it. And the best part? I know exactly what to do next. If you're tired of spinning your wheels and ready to grow like a savage, stop holding back. Bulk like you mean it.

Coach JR Does It Too!

B.S.

About the program

This phase is for athletes who have completed the Beginner Phase or already have basic movement proficiency. This is the stage where you begin to increase intensity and volume to prepare for the demands of higher-level training. What You’ll Focus On: ● Strength Development – Lay the groundwork for explosive power by building raw strength in key muscle groups. ● Speed & Acceleration – Begin focused drills for faster first-step quickness, burst speed, and straight-line acceleration. ● Endurance & Stamina – Build cardiovascular capacity so you can outlast your competition on the field. ● Athletic Conditioning – Prepare your body to handle the physical demands of the next phases without burnout or injury. Results You’ll See: ● Increased strength and physical power ● Faster acceleration and sprint speed ● Enhanced stamina, allowing you to push through fatigue

Workouts

W1/D1

5.0

W1/D2

5.0

W2/D1

5.0

W2/D2

5.0

W3/D1

5.0

JRs does not train his clients just to max, but this is a result of the overall power and strength gains that were a result of his training techniques

T.K.

If you have a desire to invest in your health Coach JR is a step in the right direction.

C.S.

JR has worked with "B" for about 6 months now and he’s gained over 20lbs., is leaner, stronger and more prepared for his next step.

J.S.

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Lifetime Access

Once you purchase, you own the program forever!

Reminders

Set workout reminders to stay on track!

Get support & accountability from our amazing community

Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Coach will be right there to cheer on you.

Bonus material

When you join the Elite Athlete Blueprint, you don’t just get elite-level training — you get access to bonus material designed to elevate your performance, recovery, and mindset. ✅ Agility & Conditioning Program ($197 Value) Develop lightning-fast footwork, explosive change of direction, and game-ready conditioning to outlast your competition and dominate in any sport. ✅ Fuel Like a Champion eBook ($97 Value) Train hard and fuel smart. Learn what to eat, when to eat, and how to maximize recovery with meal plans, performance snacks, and powerful shake recipes that simplify elite-level nutrition. ✅ Recipes, Meal Plans & Recovery Tips Ditch the guesswork — these athlete-approved recipes make it easy to stay on track, save time, and perform at your best. ✅ Ongoing Performance Resources From mindset strategies to recovery protocols, you'll have the tools to stay sharp physically and mentally—on and off the field. 🔥 These bonuses are 100% FREE when you enroll today. No extra fees. No upsells. Just the full system you need to perform like a pro.

About Coach JR

Online personal trainer

I’m Coach JR — a U.S. Air Force veteran, certified strength coach, and athlete development specialist with over 15 years of experience coaching football and training 500+ athletes from youth to the pros. I’ve taken the same leadership and discipline I used in combat and built a proven system that combines strength, speed, agility, recovery, nutrition, and mental toughness. Inside this app, you’ll find full-year training phases, mindset coaching, and performance tools built to help you lead, compete, and dominate—on and off the field.

Frequently asked questions

What makes this app different? How do I know it will work for me?

If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!

I’m a beginner, is this for me?

No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.

Do I need to purchase equipment?

It depends on the workout! Make sure to check out each program to see what is required to complete it. No matter what you have access to, there’s something for everyone to help you get in shape!

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