RACI

Strength & Conditioning, Football , Basketball, Soccer
Coach
Team RACI

This is an 8 week program that is focused on building foundational strength, hypertrophy, and improving baseline conditioning

Features
3 sessions per week
Must use App app to view and log training
Program Training
$99
Get Relentless Athlete: Offseason Preparation
benefit-image-0
Physician Led Programming and Coaching
Learn while improving your health and performance from coaches with over a decade of Doctorate level Education and previous Collegiate Athlete Experience.
benefit-image-1
Limit Overtraining
Take the guesswork out of knowing that you are doing enough without doing too much. Overtraining leads to a higher risk of injury. Our programs are built to create the changes you need without doing too much. Get ready to get bigger, stronger, and feel great in the process.
Features
feature-icon
Programming 3 days per week
Structured and targeted warm ups for mobility and to get the most out of your strength and conditioning work.
feature-icon
Delivered through TrainHeroic
Stop wweating 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
Recommended
BarbellsBenchSquat RackDumbellsKettlebellsBox for JumpingCable Machine
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Workout 1 Warm Up

A

Foot Sitting

1 x 30

B

Side Plank #1

1 x 45

C

90/90 Hip Switch

1 x 10

D

Split Squat Iso

1 x 45

E

Sprints

5 x 10

Sunday
Phase 1 Lower

A

Front Squat

5 x 5 @ 5, 5, 8, 8, 8

B

Seated DB Press

4 x 8

C1

Split Squat

3 x 12

C2

Hamstring Iso Hold

3 x 0:30

D

Calf Raise

2 x 15

E

DB Farmer's Carry

10 x 30

Tuesday
Workout 2 Warm Up

A

My Dynamic Warmup

1 x 5

B

Balance Runner

1 x 5

C

A March Hands on Hips

2 x 10

D

A Skip

2 x 10

E

Landing Prep

2 x 5

F

Broad Jump

2 x 5

G

Box Jumps

2 x 5

Tuesday
Phase 1 Conditioning

A

Run

1 x 30:00

B

Assault Bike

1 x 30:00

Thursday
Workout 3 Warm Up

A

Quad Serratus Press

1 x 15

B

Side Plank #1

1 x 45

C

Wall Windmill

1 x 15

D

Pull Up Iso

1 x MAX

E

Pogo Hops

5 x 20

Thursday
Phase 1 Upper

A

Bench Press

5 x 5 @ 5, 5, 8, 8, 8

B

Romanian Deadlift (RDL)

4 x 8

C1

Half-Kneeling KB Press

3 x 12

C2

Pull-Up

3 x 12

D

Shoulder Raises

3 x 10

E

Suitcase Carry

10 x 30

Coach
More from RACI
coach-avatar Team RACI

More from RACI

programs
Relentless Athlete: Offseason Preparation
Join Today!