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E.A.T

Chris Alexander

Coach
Chris Alexander

An 8 week program designed to help athletes & everyday individuals become stronger, faster, and more explosive. This is the perfect program for you if you're an athlete or an ex athlete who still wants to feel good moving your body! 6 training sessions a week, 4 lifting sessions with 2 sprint sessions.

$50
Get E.A.T
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Strength Development
Build big time strength in your squat, bench, and clean. Create the physique you have always wanted while also increasing your athleticism!
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Speed & Explosiveness
Get fast, explosive, and bouncy with sprint work, vertical jumps, and broad jumps designed to improve your acceleration, top-end speed, power, explosiveness, and overall athleticism. Develop the ability to produce force quickly, move efficiently, and become more powerful with every step and jump.
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Coach Design Programming
Developed by a coach with experience training MLB, NFL, and NHL athletes, as well as collegiate and high school athletes. Every session is built around proven strength, speed, power, and athletic development principles.
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Train Heroic App
Coach-designed programming delivered through the TrainHeroic app, giving you structured workouts, exercise demonstrations, progress tracking, and professional-level programming all in one place.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Dumbbells
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
Monday
Week 1 Day 2

A

Triple Broad Jumps

1 x 5

B

Resistance Sprints

3 x 1 @ 15

C

Flying 10's

4 x 1 @ 20

D

40 Yard Dash

Tuesday
Week 1 Day 3

A

Vertical Jump

10 x 1

B

Hang Clean

4 x 3

C

Back Squat

4 x 4

D1

DB Walking Lunge

3 x 8

D2

Single Leg RDL

3 x 8

E

Calf Raise

3 x 20

Wednesday
Week 1 Day 4

A

Barbell Bench Press

3, 6, 6

B

Chin-Up

3 x 6

C1

DB 1/2 Kneeling SA Press

3 x 8

C2

Bird Dog Row

3 x 8

D1

DB Bicep Curls

3 x 20

D2

Tricep Extension

3 x 20

D3

Cable Facepull

3 x 20

Thursday
Week 1 Day 5

A1

Hurdle Hops

5 x 1

A2

Triple Jump

3 x 1

B1

Resistance Sprints

3 x 1 @ 15

B2

Flying 10's

3 x 1 @ 30

C

Sprint

3 x 60

Friday
Week 1 Day 6

A

Seated Broad Jumps

1 x 6

B

Block Cleans

4 x 2

C

Barbell Hip Thrust

3 x 8

D

Reverse Lunges

3 x 6

E1

Prone Machine Hamstring Curl

3 x 10

E2

Copenhagen Raise

2 x 10

Saturday
Week 1 Day 7

A

Banded Bench Press

4 x 6

B

Bent Over Row

3 x 6

C1

Barbell Overhead Press

3 x 8

C2

1-Arm DB Row

3 x 8

D1

DB Bicep Curls

3 x 12

D2

Tricep Extension

3 x 12

D3

DB Reverse Fly

3 x 12

Coach
More from Chris Alexander
coach-avatar Chris Alexander

Coach Chris is a former Division III football player with a degree in Exercise Science and experience working in a collegiate weight room. He has worked with athletes at every level, from high school and college athletes to professionals in the MLB, NFL, and NHL. His training focuses on developing stronger, faster, and more explosive athletes through proven strength and performance principles.

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Become The Athlete You Want To Be

Stop training just to work out—start training with purpose. Build strength, speed, power, explosiveness, and athleticism with a program designed to help you perform at your best and become the athlete you know you can be.

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FAQs
Do you need to play a sport to do this program?
NO! This program is for everyone!

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