Performance Programs

Coach
Tim Boland

Features
5 sessions per week
Must use App app to view and log training
Program Training

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What is your athletic profile?
Many things contribute to the athletic profile of which you currently possess. Drawing a definitive line in the sand and identifying your strengths and weaknesses is the initial step in achieving your performance goals.
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Your performance matters
Enhancing your physical performance can provide you with a abundance of benefits. Whether its improving your ability to perform physical tasks, reducing the risk of injury, or improving your ability to think and make effective decisions regardless of the level of fatigue of which you are subjected to are all key aspects to improving the lethality of you and your team.
Features
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Access to your coaches
Coaches who can provide the feedback you need to grow and develop.
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Detailed instruction
Comprehensive , clear and precise video and written explanations. All of which can enable you to focus on performing your best.
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Delivered through TrainHeroic
In app delivery means that your results, will be available forever. This allows retest in the future where you can assess your progress over time.
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Sample Week
Week 1 of 1-week program
Sunday
Testing Day 1

A1

Height (cm)

A2

Weight (kg)

B1

Right side - Knee to wall test

B2

Left side - Knee to wall test

B3

Through the conduct of either of the above, was there the presence of pain? Please enter '1' for yes, or '2' for no.

C1

Left side - 30/30 hop test

C2

Right side - 30/30 hop test

C3

Through the conduct of either of the above, was there the presence of pain? Please enter '1' for yes, or '2' for no.

Conditioning

D

Basic RAMP Warm Up Guide

Follow the below sequence. Choose your own exercises to meet the intent of preparing you physically and mentally for the exercise to come. Raise - Spend 3-5min carrying out basic exercises looking to raise your core temperature, increase blood flow to peripheral muscles, and increase synovial fluid production within the joints. Activation - Spend 3-5min performing low level isolation or isometric exercises which can aide in the activation and excitement of muscles directly involved in stabilising joints in the activities that follow, or that have presented you with issues in the past. Mobilisation - Spend 3-5min performing exercises that dynamically place all muscles and joints through their full range of motion. Potentiation - Spend 3-5min performing exercises that directly replicate the actions or exercises in the main body of the session, gradually increase the intensity or volume to a level that is proportionate to that of which you are about to conduct.

E

Explosiveness Assessment

F

Power Assessment

G

Knee dominant strength assessment

H

Upper body horizontal press strength assessment

Speed/Agility

I

Anaerobic Power Assessment

The following assessment is looking to measure your maximal power output. This will assess your ability to perform a high intensity effort for a short duration of time where oxygen will not be a significant source of energy. Choose the option that best suites: - You - The gear you have available - Your goals - Your previous training history (for example, conducting a high intensity sprint has a high potential to lead to hamstring strains, doing this without adequate lead up has a high propensity for injury. Remember: Watch the video for specific details, record your score, and identify the option you chose in the 'circuit comments'. Option 1: 200m Sprint (record the time taken) Option 2: 30sec Max Effort Concept 2 Row Erg (record the average wattage) https://youtube.com/shorts/2E3v36TOXKo?feature=share Option 3: 30sec Max Effort Concept 2 Ski Erg (record the average wattage) https://youtube.com/shorts/7Hs5K-yhxFQ?feature=share Option 4: 30sec Max Effort Assault Bike (record the average wattage) https://youtube.com/shorts/v6h55sbxmlg?feature=share

Monday
Testing Day 2

A1

Shoulder Scratch (left arm uppermost))

A2

Shoulder Scratch (right arm uppermost)

A3

Through the conduct of either of the above, was there the presence of pain? Please enter '1' for yes, or '2' for no.

B1

Active straight leg raise (left side)

B2

Active straight leg raise (right side)

B3

Through the conduct of either of the above, was there the presence of pain? Please enter '1' for yes, or '2' for no.

Conditioning

C

Basic RAMP Warm Up Guide

Follow the below sequence. Choose your own exercises to meet the intent of preparing you physically and mentally for the exercise to come. Raise - Spend 3-5min carrying out basic exercises looking to raise your core temperature, increase blood flow to peripheral muscles, and increase synovial fluid production within the joints. Activation - Spend 3-5min performing low level isolation or isometric exercises which can aide in the activation and excitement of muscles directly involved in stabilising joints in the activities that follow, or that have presented you with issues in the past. Mobilisation - Spend 3-5min performing exercises that dynamically place all muscles and joints through their full range of motion. Potentiation - Spend 3-5min performing exercises that directly replicate the actions or exercises in the main body of the session, gradually increase the intensity or volume to a level that is proportionate to that of which you are about to conduct.

Upper Body Push - Muscular Endurance Test

D

The following test is looking to assess the level muscular endurance of which you possess. It is very easy to allow your ego, to cut corners in order to attain a higher score. Ensure each repetition is completed with a full and complete range of movement, at the moment that you cannot do that, stop the test immediately. Choose the option that best suites: - You - The gear you have available - Your goals - Your previous training history For the option that you choose, perform as many repetitions as possible, record your score in the space provided and in the 'circuit comments' record the alternative that you completed. 1) Maximum Bodyweight Dips 2) 2min Maximum Push Ups 3) Cadence Push Ups 4) 75% Bodyweight Bench Press

Upper Body Pull - Muscular Endurance Test

E

The following test is looking to assess the level muscular endurance of which you possess. It is very easy to allow your ego, to cut corners in order to attain a higher score. Ensure each repetition is completed with a full and complete range of movement, at the moment that you cannot do that, stop the test immediately. Choose the option that best suites: - You - The gear you have available - Your goals - Your previous training history For the option that you choose, perform as many repetitions as possible, record your score in the space provided and in the 'circuit comments' record the alternative that you completed. 1) Strict Bodyweight Pull Ups with a 2/2sec cadence 2) Strict Bodyweight Pull Ups 3) TRX/Ring Supine Pull Ups with feet elevated. 4) TRX/Ring Supine Pull Ups with feet on ground.

Conditioning

F

Aerobic Capacity Assessment Short

The following assessment is looking to measure your aerobic energy systems proficiency in the delivery and utilisation of energy. Choose the option that best suites: - You - The gear you have available - Your goals - Your previous training history (for example, conducting a high intensity sprint has a high potential to lead to hamstring strains, doing this without adequate lead up has a high propensity for injury. When/if utilising the machines, follow the same processes to set up the machine computers in order to obtain the most accurate information from the conduct of the workout. Option 1: 1600m Run (record the time taken) Option 2: 2km Concept 2 Row Erg (record the average wattage) Option 3: 2km Concept 2 Ski Erg (record the average wattage) Option 4: 10min Assault Bike (record the average wattage)

Tuesday
Testing Day 2

Conditioning

A

Basic RAMP Warm Up Guide

Follow the below sequence. Choose your own exercises to meet the intent of preparing you physically and mentally for the exercise to come. Raise - Spend 3-5min carrying out basic exercises looking to raise your core temperature, increase blood flow to peripheral muscles, and increase synovial fluid production within the joints. Activation - Spend 3-5min performing low level isolation or isometric exercises which can aide in the activation and excitement of muscles directly involved in stabilising joints in the activities that follow, or that have presented you with issues in the past. Mobilisation - Spend 3-5min performing exercises that dynamically place all muscles and joints through their full range of motion. Potentiation - Spend 3-5min performing exercises that directly replicate the actions or exercises in the main body of the session, gradually increase the intensity or volume to a level that is proportionate to that of which you are about to conduct.

B

Weighted Strict Pullup

Conditioning

C

Swim Assessment

The following assessment is designed to assess both your swimming proficiency, as well as providing another mechanism to assess your aerobic capacity. Choose the swimming distance that best suites: - You - Your training history - Your goals - Your swimming ability (should be able to be completed in one continuous effort with no halts). Choose your desired alternative and record your score in the space provided as well as the alternative chosen in the 'circuit comments'. Option 1: 200m Option 2: 400m Option 3: 600m Option 4: 800m

Wednesday
Testing Day 2

Conditioning

A

Basic RAMP Warm Up Guide

Follow the below sequence. Choose your own exercises to meet the intent of preparing you physically and mentally for the exercise to come. Raise - Spend 3-5min carrying out basic exercises looking to raise your core temperature, increase blood flow to peripheral muscles, and increase synovial fluid production within the joints. Activation - Spend 3-5min performing low level isolation or isometric exercises which can aide in the activation and excitement of muscles directly involved in stabilising joints in the activities that follow, or that have presented you with issues in the past. Mobilisation - Spend 3-5min performing exercises that dynamically place all muscles and joints through their full range of motion. Potentiation - Spend 3-5min performing exercises that directly replicate the actions or exercises in the main body of the session, gradually increase the intensity or volume to a level that is proportionate to that of which you are about to conduct.

B1

Left - Biering Sorenson Hold

B2

Right - Biering Sorenson Hold

B3

Through the conduct of either of the above, was there the presence of pain? Please enter '1' for yes, or '2' for no.

C

Lower body hinge dominant strength assessment

D

Upper body vertical push strength assessment

Thursday
Testing Day 2

Conditioning

A

Basic RAMP Warm Up Guide

Follow the below sequence. Choose your own exercises to meet the intent of preparing you physically and mentally for the exercise to come. Raise - Spend 3-5min carrying out basic exercises looking to raise your core temperature, increase blood flow to peripheral muscles, and increase synovial fluid production within the joints. Activation - Spend 3-5min performing low level isolation or isometric exercises which can aide in the activation and excitement of muscles directly involved in stabilising joints in the activities that follow, or that have presented you with issues in the past. Mobilisation - Spend 3-5min performing exercises that dynamically place all muscles and joints through their full range of motion. Potentiation - Spend 3-5min performing exercises that directly replicate the actions or exercises in the main body of the session, gradually increase the intensity or volume to a level that is proportionate to that of which you are about to conduct.

B1

Left Single Leg Squat Test

B2

Right Single Leg Squat Test

B3

Through the conduct of either of the above, was there the presence of pain? Please enter '1' for yes, or '2' for no.

Aerobic Capacity Assessment - Long

C

The following assessment is looking to measure your aerobic energy systems proficiency in the delivery and utilisation of energy. Choose the option that best suites: - You - The gear you have available - Your goals - Your previous training history (for example, conducting a high intensity sprint has a high potential to lead to hamstring strains, doing this without adequate lead up has a high propensity for injury. When/if utilising the machines, follow the same processes to set up the machine computers as used in the anaerobic capacity assessment on day one, in order to obtain the most accurate information from the conduct of the workout. Option 1: 5km Run (record the time taken) Option 2: 5km Concept 2 Row Erg (record the average wattage) Option 3: 5km Concept 2 Ski Erg (record the average wattage) Option 4: 30min Assault Bike (record the average wattage) Option 5: 10km Run (record the time taken) Option 6: 60min Pack march with 30kg of additional load. Option 7: 10km Concept 2 Row Erg (record the average wattage) Option 8: 10km Concept 2 Ski Erg (record the average wattage) Option 9: 60min Assault Bike (record the average wattage). Record the alternative you use in the circuit comments.

D

Illinois Shuttle Run

8) Testing Week