OS: Hypertrophy: Training by Jamie Ames in TrainHeroic

OS: Hypertrophy

Athletic Identity Project

Basketball, Strength & Conditioning, Multi-sport, Field Sports, Softball, Volleyball, Baseball , Soccer
Coach
Jamie Ames

Welcome to your Off-Season training. This first cycle, you are going to focus on building muscle. You want you to go back next season the biggest, baddest MF out there and this is where we start.

The off-season is your time to take advantage of the gym and put in the work to get bigger, stronger, and faster.

TRAIN SMART

This isn't your typical "BRO" program.

Pack on the muscle without getting hurt. With built in corrective exercise, this program makes sure you're ready to move fast and lift heavier in the next cycle.

The off-season cycle is 6 days per week with the 6th day optional cardio and conditioning pieces. If you want to stay ready while packing on the muscle, you'll hit those Saturdays.

Are you ready to start your off-season?

Ready to be built like a brick house and take up more space in the key?

Let's get going!

benefit-image-0
Access to experienced coaching.
I'm not going to give you the program and send you off. If you have a problem or question and need help, I'm right here to help. I'm here for you 24/7. You can message me or leave it in the chat and have your question answered.
benefit-image-1
Access for a year.
At 6 weeks, you can run this program through multiple times before transitioning to more specific training for sport. You have access to this program for a year, so you can get the most out of every week.
benefit-image-2
Pick your weights.
Of course, %80 or higher is best for building strength and mass. If you're not feeling great on any day, you can always lighten the load. The program is there to guide you, reps and sets are created for you, but you choose the intensity.
benefit-image-3
Stop the guess work.
Stop guessing what you should be doing; wandering around the gym picking random machines to hit your next light set of 12-15, using the pullup bar like a set of monkey bars. Get user friendly, scientific programming that takes out all of the guesswork for you.
Features
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Don't sweat over a lifeless PDF. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell + Plates // Dumbbells // Physio Bands // Pull Up Bar // Air Bike // Stationary Bike or similar
Recommended
Kettlebells
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Lower A

A1

Dead Bug

3 x 0:30

A2

Physioball Leg Curl

3 x 10

A3

Banded Good Morning

3 x 10

B1

DB Rear Foot Elevated Split Squat

3 x 10

B2

Goblet Squat

3 x 12

B3

Single Leg RDL

3 x 10

C

Back Squat

2 x 10

D

Back Squat

4 x 8

E1

DB Shrug

3 x 12

E2

DB RDL to Shrug

3 x 8

Monday
Push

A1

Band Pull-Apart

3 x 12

A2

Banded Row

3 x 12

A3

Barbell Push-Up

3 x 10

B1

DB Chest Fly

4 x 12

B2

DB Pullover

4 x 12

B3

Bench Dips

4 x 12

C

Close Grip Bench Press

10, 8

D

Close Grip Bench Press

4 x 6

E1

Standing Arnold Press

4 x 10

E2

DB Lateral Raise

4 x 10

Tuesday
Aerobic/Trunk

A1

Dead Bug

4 x 30

A2

Band Rotations

4 x 15

A3

Plank

4 x 0:30

B

Assault Bike

1 x 20:00

Wednesday
Lower B

A1

4-Way Dead Bug

3 x 0:20

A2

Glute Bridge

3 x 10

A3

Glute-Ham Raise

3 x 10

B1

Romanian Deadlift

4 x 10

B2

DB Reverse Lunge

4 x 10

B3

Barbell Hip Thrust

4 x 8

C

Tempo Front Squat

5 x 5

D1

Calf Raise Isometric Hold

3 x 0:30

D2

Calf Raise

4 x 8

Thursday
Pull

A1

Band Face Pull

3 x 10

A2

Banded Row

3 x 10

A3

Prone Y's, T's

3 x 5 @ 0:30

B1

Pendlay Row

4 x 10

B2

45 Degree Incline DB Row

4 x 10

B3

DB Reverse Fly

4 x 10

C

Deadlift

5 x 3

D1

Seated Incline DB Curls

10, 10, 10, MAX

D2

DB Tricep Extension

10, 10, 10, MAX

D3

Barbell Bicep Curl

10, 10, 10, MAX

D4

Tricep Pushdown

10, 10, 10, MAX

Friday
Optional

A

Cardio

B

Russian KB Swing

1 x 100

Saturday
REST DAY

A

Rest Day

Coach
coach-avatar Jamie Ames

A former Varsity Basketball player in Canada and now experienced Registered Kinesiologist. My clinical experience keeps athletes working hard but staying away from possible injuries they may face.

closer-image-1
closer-image-2
Start your off season!

Don't wait, get started with your off-season now. Make sure you start your season bigger, stronger, and faster than the opponent; hit this first.

Get OS: Hypertrophy
closer-image-3
FAQs
Who is this training for?
This training looks like it's directed towards basketball athletes specifically, but if you're not 6'10" with a gorilla hand that could cradle a newborn baby; you could also use this program. It is a hypertrophy program, not sport specific.
Is there a contract?
This is a one-time purchase, and you have access to this program for 1 year. No contract.
What if I miss a day?
Your program is there for you when you get to it. Ideally, you follow the 6x/wk but life gets in the way sometimes. The workouts repeat and all work towards the same goal. Whatever you've missed you could always hit on the optional day, or forget about it.
What should I expect on an average training day?
The average training day has some day-specific prep, hard-hitting hypertrophy, strength work, then a finisher for the day. Some days are a bit easier than others, but you're still going to make the gains.
OS: Hypertrophy