Programs

All of these programs are hosted on Train Heroic.  You can click on a button below to purchase a program and download the Train Heroic FREE App to access the programs on your smart phone.  You will receive an access code for each program you purchase, and this will open the program on your app.  Be sure to read the program instructions and click on the TIPS links to see videos on how to perform most of the exercises.  You can also adjust the days that you prefer to complete your workouts as long as you stick to a similar work/rest pattern.  Dramatic changes to the schedule may decrease the effectiveness of the program.

Disclaimer:  You are engaging in these programs voluntarily.  Be sure to consult with a physician before starting this, or any training program to ensure this is appropriate for you.  If any exercise causes pain, stop immediately and consult with a medical or exercise professional for guidance.

Foundational Strength Program

This program is appropriate for athletes 12-13 years old who have gone through the Beginner Strength Program or for most athletes over 13 year old.  It is significantly more advanced than the Beginner Program, but less involved than the Advanced Programs.  This program will develop overall balanced strength, power and work capacity in a 2 or 3 day/week rotation that allows an athlete plenty of time for sport practice/development.  A full weight room is needed.

Beginner Strength Program

This program is intended for athletes 10-13 years old with no strength training background.  It focuses mainly on body control and a very slow progression.  The program is 2 day per week and will take you approximately 30-45 minutes to complete.  The following equipment is highly suggested:  dumbbells, kettlebells, pull-up bar or pulldown machine, resistance bands.

3-Day Strength Program

This is an intense 6-week routine that is designed to be repeated 2-4 times, giving you 3-6 months of consistent progress.  The 3-day version includes three total-body workouts per week.  Each workout will take approximately 60 minutes to complete.  It is highly recommended that athletes complete the Foundational Program, or have significant training experience, before starting the Advanced Program.  A weight room with barbells and dumbbells is needed.  This workout can be done individually or with groups/teams.

4-Day Strength Program

This is an intense 6-week routine that is designed to be repeated 2-4 times, giving you 3-6 months of consistent progress.  The 4-day version includes upper/lower split workouts, 2 upper and 2 lower body each week.  Each workout will take approximately 45-60 minutes to complete.  It is highly recommended that athletes complete the Foundational Program, or have significant training experience, before starting the Advanced Program.  A weight room with barbells and dumbbells is needed.  This workout can be done individually or with groups/teams.

Vertical Jump Program

Want to jump out of the gym?  This advanced program is perfect for developing incredible lower-body power.  The program is designed to be done 2-3 days/week with each session lasting approximately 60-75 minutes and includes lower-body strength & power work.  No upper body training is included in the Vertical Jump Program.  Basic weight room equipment is needed including kettlebells, hex bar, dumbbells and a squat rack.

Off-Season/Pre-Season Speed & Conditioning Program

This is a 6-week, off-season or pre-season program designed to be done 3 days a week.  It is appropriate for most field and court sports that require a high degree of speed and conditioning (football, soccer, lacrosse, basketball, etc.).  Program is to be done 3 days per week with each workout lasting approximately 60 minutes and can be done individually, or with groups/teams.  This is an intense program that includes intense speed/agility work, plyometrics and conditioning.

Football Speed Training Program

This is a 6-week speed/agility/conditioning program designed to be done 3 days/week.  It can be spread out over nine weeks if you choose to only train twice a week.  Access to a field and track are highly encouraged, but most drills can be modified to fit into smaller areas.  A weighted sled for resisted sprinting is highly encouraged.  The program includes position-specific drills for each position.  This can be done individually or in groups.   Most workouts take about one hour.

Lacrosse Strength, Speed & Conditioning Program 

This is an 8-week complete training program that includes strength training, speed/agility development and lacrosse-specific conditioning for athletes 13 & up.  It can be done individually or with a group and is perfect for off-season or pre-season training.  A field or open space is needed for the speed/agility/conditioning, and a weight room or standard strength training equipment are required for the strength training program.  The program includes two speed/agility/conditioning workouts and two strength training workouts each week.  Lacrosse skill work is not included.

Soccer Strength, Speed and Conditioning Program

This is an 8-week complete training program that includes strength training, speed/agility development and soccer-specific conditioning for athletes 12 & up.  It can be done individually or with a group and is perfect for off-season or pre-season training.  A field or open space is needed for the speed/agility/conditioning.  Very minimal equipment is required for the strength training program (dumbbells/kettlebells & a barbell).  The program includes two speed/agility/conditioning workouts and two strength training workouts each week.  Soccer skills are not included.