Flash Rodriguez MS CSCS Official: Instagram | Linktree

🦖APEX Predator Training Manual

Train like an athlete. Think like a coach.

APEX Predator is more than a workout program—it’s a complete strength & conditioning system designed to build ⚡ speed, 💥 power, 💪 strength, and 🫁 conditioning while teaching the principles behind elite athletic performance.

Built from methods used with athletes at the University of Minnesota, University of Oregon, and IMG Academy, this system helps you understand not just what to do, but why you’re doing it.

📖 Includes:
✅ 14 weeks of programming
✅ 5 progressive training phases
✅ Sprint, jump & acceleration training
✅ Upper-body strength & hypertrophy
✅ Conditioning development
✅ VBT to 1RM conversion chart
✅ Training philosophy & coaching notes
✅ Printable workout cards
✅ Workout tracking app & PR monitoring
✅ Private Discord community

Whether you’re preparing for Apex Athlete or chasing elite performance, APEX Predator provides the blueprint.

Apex Predator Training Manual

⚡ GET FAST

8 Weeks. Proven Structure. Real Speed.

If you’re an athlete or lifter looking to improve acceleration, top speed, and explosiveness — this program is for you.

Get Fast is an 8-week progressive speed system built using the same methods I’ve used training athletes at Minnesota, Oregon, and IMG Academy.

This isn’t random drills or conditioning circuits.
It’s calculated speed development.

⸻

🔬 Built on Proven Principles

This program progresses through 3 strategic phases:

• Strength Phase – Build force production
• Power Phase – Improve explosiveness
• Speed Phase – Transfer it to true game speed

Influenced by elite sprint methodologies similar to Les Spellman and ALTIS, this system focuses on mechanics, intent, and measurable progression.

Every phase builds on the last.
Every rep has a purpose.

⸻

🎯 Who It’s For

✔️ Field and court athletes
✔️ Intermediate lifters wanting more explosiveness
✔️ Athletes serious about improving speed the right way
✔️ Anyone tired of “conditioning” being labeled as speed training

⸻

💥 What You’ll Gain
	•	Faster acceleration
	•	Improved max velocity
	•	Better sprint mechanics
	•	Increased on-field explosiveness

⸻

For $20, you’re getting the same structure and philosophy used in high-level performance environments — packaged into an 8-week system you can start immediately.

No fluff.
No wasted reps.
Just a proven roadmap to get faster

Get Fast

💪 GET STRONG

8 Weeks. Proven Structure. Real Strength.

If you’re an athlete, intermediate lifter, or just someone tired of spinning your wheels in the gym — this program is for you.

Get Strong is an 8-week structured strength system built using the same training principles I’ve used with athletes at Minnesota, Oregon, and IMG Academy.

This isn’t random workouts thrown together.
It’s calculated strength development.

⸻

🔬 Built on Proven Methodology

This program follows Triphasic Training principles, progressing through:

• Eccentric Phase – Build control and structural strength
• Isometric Phase – Increase force production and stability
• Power Phase – Convert strength into explosiveness

You’ll also see strength influences similar to Westside Barbell methods:
	•	Max effort lifts
	•	Dynamic effort work
	•	Intent-driven execution
	•	Structured progression

Every phase builds on the last.
Every rep has a purpose.

⸻

🎯 Who It’s For

✔️ Athletes looking to improve strength and explosiveness
✔️ Intermediate lifters ready to break plateaus
✔️ General population lifters who want a serious, structured plan
✔️ Anyone who wants to train with intent instead of guessing

⸻

💥 What You’ll Gain
	•	Increased absolute strength
	•	Better bar control and tension
	•	Improved power output
	•	A deeper understanding of how to actually train

⸻

For $20, you’re getting the same structure and philosophy used in high-level athletic performance settings — packaged into an 8-week system you can follow immediately.

No fluff.
No wasted volume.
No program hopping.

Just a proven roadmap to get stronger.

Get Strong

💪 ARM CARE
4 Weeks. Proven progress. No more pain. 

If you’re a throwing athlete, rotational athlete, or someone who is dealing with elbow or shoulder pain — this program is for you.

Arm Care is a 4-week structured arm health and performance system designed to build resilient shoulders, elbows, and supporting musculature. Each week includes 3 complete training days with guided warmups, mobility work, and strength exercises to keep your arms moving and performing the way they should.

This program has been used with high school baseball players, college quarterbacks, professional tennis players, and athletes of every age and ability in between.

This isn’t random band work or generic rehab exercises.

It’s intentional arm development.

⸻

🔬 Built on Reverse Triphasic Principles

This program follows a reverse Triphasic progression, strategically developing tissue health, strength, and speed:

• Week 1 – Isometric Phase – Improve tendon health, joint stability, and foundational strength
• Week 2 – Eccentric Phase – Build muscle and increase tissue tolerance through controlled lowering
• Week 3 – Mitochondrial Fiber Density – Condition the muscles to handle repeated efforts and workload
• Week 4 – Speed Phase – Train the arms to move fast and absorb force at game speed

Each phase prepares your arms for the next.

Every week builds durability and performance.

⸻

🎯 Who It’s For

✔️ Baseball, softball, and throwing athletes
✔️ Quarterbacks and overhead athletes
✔️ Tennis and rotational sport athletes
✔️ Lifters who want healthier shoulders and elbows
✔️ Athletes of any age or ability looking to protect and strengthen their arms

⸻

💥 What You’ll Gain

• Healthier shoulders and elbows
• Stronger connective tissue and tendons
• Better muscular endurance in the arms
• Improved speed and control in arm movement
• A simple system to keep your arms feeling and performing their best

⸻

For $20, you’re getting a complete 4-week arm care system used with athletes from youth levels to professionals — packaged into a program you can start immediately.

No random band circuits.
No guessing what exercises to do.

Just a clear plan to build stronger, more resilient arms. 

Arm Care

Fast & Faithful Podcast on YouTube

$40 off The Feed

Free AG1 vitamins, travel packs, and $15 off

Balance Meditation 

$19 Chiropractor Appointment

Flash Rodriguez MS CSCS

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Start speaking a new language in just 3 weeks

Flash Rodriguez MS CSCS

Speed & Performance Coach

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