Abdelrahman Elkhoderi

Strength & Conditioning, Multi-sport, Swimming, Functional Training
Coach
Abdelrahman Elkhoderi

WHO IT'S FOR: Intermediate athletes who can already perform full-range compound lifts and the hang and power positions of the Olympic lifts. If you compete in swimming, water polo, handball, volleyball, or martial arts -- or any sport that rewards power and speed -- this builds your off-season base.

WHAT IT DOES: 12 weeks of off-season athletic development -- heavy compound strength, targeted hypertrophy, and a mix of long- and short-contact plyometrics layered with Olympic-lift variations. The goal is simple: a bigger strength, power, and reflexive-speed base so you hit pre-season ahead of where you left off.

NO BS: This won't make you Mr. Olympia overnight, and it's not a weight-loss plan. Done with consistency, it will teach you to lift heavy with intent, move light loads fast, and move your own bodyweight explosively -- that's what builds a real athletic engine.

Built by a Certified Strength & Conditioning Specialist and sports physio, so you develop power without beating up your joints.

Features
5 sessions per week
Must use App app to view and log training
Program Training
$70
Get Off-Season Athletic Base
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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.
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Power that transfers to your sport
Every block raises your strength, rate of force development, and reactive speed — the qualities that show up on the field, court, mat, or in the water. You get more explosive where it counts, while a physio's programming keeps your joints healthy.
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

Coach
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coach-avatar Abdelrahman Elkhoderi

Athletic Strength & Performance Coach. Training Smart & Hard. Competitive Swimmer. Studying P.T Masters in Istanbul.

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