Abdelrahman Elkhoderi
Multi-sport
Coach
Abdelrahman Ahmed
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Build real, usable strength
This program focuses on full range-of-motion compound lifts to help you build strength that actually carries over to sport. Instead of chasing numbers only, you develop control, stability, and force production through the entire movement—making you stronger in positions that matter on the field or court.
Stay explosive while getting stronger
Strength and power are trained together. Basic plyometric and power exercises are included throughout the program so you don’t feel slow or heavy as loads increase. This helps you keep your speed, reactivity, and explosiveness while building a stronger foundation.
Train with structure and confidence
Every week follows a clear progression, so you always know why you’re doing each exercise and how it fits into the bigger picture. The first phase builds your base, and the second phase prepares you for heavier, more intense training—reducing guesswork and helping you train with confidence.
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 4 days per week
4 days per week to manage both fatigue and give more time to focus on sport specific practice.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
Each Block includes notes, Rest periods between sets and how to perform each block.
Delivered through TrainHeroic
An easy and simple way to access, log and track your progress as well as connecting with your coach through session comments seamlessly.
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Broad Jump
3 x 3
B
Power Clean
3 x 2 @ 65 %
C1
Back Squat
4 x 5 @ 70 %
C2
Weighted Chin Ups
4 x 5 @ 70 %
D
Bench Assisted Nordic Curls
3 x 3
Monday
Week 1 Day 2
A
Plyo Push-Up
3 x 3
B1
Deadlift
4 x 5 @ 70 %
B2
Barbell Bench Press
4 x 5 @ 70 %
C
Plate Back Extension
3 x 5
Wednesday
Week 1 Day 4
A
Depth Drops
3 x 3
B
Clean Pull
3 x 2 @ 75 %
C1
Front Squat
4 x 5 @ 70 %
C2
Barbell Seal Rows
4 x 5 @ 70 %
D
Cable Chop
3 x 5
Thursday
Week 1 Day 5
A
Medicine Ball Slam
3 x 3
B1
RDL
4 x 5 @ 70 %
B2
Close Grip Bench Press
4 x 5 @ 70 %
C
Decline Reverse Crunch
3 x 5
Coach
Abdelrahman Ahmed
Abdelrahman Ahmed
Athletic Strength & Performance Coach. Training Smart & Hard. Competitive Swimmer. Studying P.T Masters in Istanbul.
FAQs
Who is this Program for?
Benefits to expect from this Programn
Athlete's who need overall strength & power development for their sport with minimum 1 year of lifting experience
Better force production & application in your respective sport.
Better Coordination during athletic movements.
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