Abdelrahman Ahmed

Strength & Conditioning, Swimming, Power Sports , Water Polo, Handball, Volleyball
Coach
Abdelrahman Ahmed

This Program is designed for Intermediate level Athletes.
Intermediate means an athlete that can perform full range compound lifts as well as hang & power positions of Olympic lifts.
Athletes in the fields of Swimming, Waterpolo, Handball, Vollyball, Martial arts may benefit from this program.

The Program is focusing on Off-Season type training in other words, overloading in compound lifts, hypertrophy work, mix between long & short ground contact Plyometrics and Olympic weightlifting, all to build your basic strength, power and reflexive speed base to be ready for the season to come.

There's no BS promises here, If this program is done with consistency you'll become Mr.Olympia, a World class athlete or lose ridicules amount of weight.

However, this program will help build your overall athletic performance base by lifting heavy stuff with the intent of being explosive, lifting light stuff fast for speed and lifting your bodyweight fast for Explosiveness.

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Plyometrics
Plyometrics is the type of training that gives you superpowers when you become good at it. Any athlete you know has to have plyometric training in their program in order to run fast, jump high on both or 1 leg and lift mountains. It's not only used for explosive power but also for tendon & bone health which is especially very useful for any athlete no matter the sport.
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Olympic Lifts
Olympic weightlifting essentially is a snatch and Clean & Jerk, yet for other sports, we only need some variations of these 2 lifts in order to increase power, speed, and rate of force development which is crucial for anyone who wants to gain an extra edge in speed.
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Compound Lifts
When training in Off-Season doing compound lifts in a full range of motion is essential to building overall strength due to the lifts being multi-joint. Why done in full range? Obviously, sport-specific movement required to produce a lot of force varies between each sport, yet working in full range helps build more muscle, strengthen weaker ranges in joints, therefore reduces risk of injury.
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Accessories
Accessory is meant for the smaller muscle groups that when worked on, give great compensation to the larger ones. In essence, accessory focuses on increasing mobility or strength in smaller muscles to stabilize their respective joints.
Features
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Access to your coaches
Using the heroic app you can ask for feedback or ask the coach about anything.
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Programming 5 days per week
Daily strength, power, and reflexive training that’s accessible and challenging for athletes of Intermediate levels.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Detailed instructions as well as video instructions on how to perform each exercise.
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Sample Week
Week 1 of 12-week program
Sunday
S.Cs Day 1

A1

Hip Snatch

3 x 3 @ 45 %

A2

Snatch High Pull

3 x 3 @ 75, 80, 80 %

B

Front Squat

4 x 5 @ 70 %

C1

Incline DB Row

3 x 5 @ 75 %

C2

Weighted Dips

3 x 10 @ 0, 22.05, 22.05 kg

D

Paloff Press w/rotation

3 x 6

Monday
S.Cs Day 2

A1

Weighted Seated Box Jump

3 x 3

A2

Half Kneeling Box Jumps

3 x 3

A3

Upper Altitude Drops

3 x 3

B

Bench Press

4 x 5 @ 154.32 kg

C1

DB ATG split squat

3 x 6

C2

Single Leg RDL

3 x 6

Tuesday
S.Cs Day 3

A1

Power Clean + Push Jerk

3 x 3 @ 65 %

A2

Block Clean Pull

3 x 2 @ 85, 90, 90 %

B

Zercher Squat

4 x 5 @ 70 %

C1

Neutral grip pull up

3 x 10

C2

Barbell back extension

6, 8, 8

Wednesday
S.Cs Day 4

A1

Depth drop to Box Jump

3 x 3

A2

Depth Drop + Hurdle Hop + Broad Jump

3 x 3

B

Deadlift

4 x 5 @ 70 %

C1

Nordic curls

3 x 5

C2

Seated Good Morning

3 x 5

Thursday
S.Cs Day 5

A1

Block Snatch

3 x 3 @ 70 %

A2

Block Clean

3 x 3 @ 70 %

B1

Back Squat

4 x 5 @ 70 %

B2

Snatch grip RDL

4 x 5 @ 70 %

C1

Plank cross pulls

3 x 5

C2

DB Farmer's Carry

3 x 15

FAQs
Off-Season Athletic Base