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
Features3 sessions per week
Must use App app to view and log training
Program Training
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.
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
Programming 3 days per week
Structured and targeted warm ups for mobility and to get the most out of your strength and conditioning work.
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
Week 1 of 8-week program
Sunday
Phase 1 Lower
A
Front Squat
4 x 6 @ 5, 5, 8, 8
B
Seated DB Press
4 x 10
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
6 x 30
Tuesday
Phase 1 Conditioning
A
Run
1 x 35:00
B
Assault Bike
1 x 35:00
Wednesday
Phase 1 Upper
A
Bench Press
4 x 6 @ 5, 5, 8, 8
B
Romanian Deadlift (RDL)
4 x 8
C1
Half-Kneeling KB Press
3 x 24
C2
Pull-Up
3 x MAX
D
Suitcase Carry
6 x 30
E
Barbell Bicep Curl
1 x MAX
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