Sports Specific Coaching

Coach
Jon Brienesse

This is a Builder based workout program designed to encapsulate a Strong Base then progress to building Size for the New Strength followed by an Explosive Component before a Deload and Testing Week.

Weeks 1-3 = Strength

Weeks 4-6 = Hypertrophy

Weeks 7-9 = Explosive

Week 10    = Deload (Recovery Light Weight)

Week 11    = 1RM Testing (CNS Day, Bench Test, Squat Test)

There are challenges for you to complete each session, keeping you keen and pushing for progression.

Features
4 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 4 days per week
Work through Max Efforts and Specific Secondary focused sessions that split the week into 2
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Exercise Video Guidance
Videos for EVERY exercise to help you better understand, but still read the coaches instructions to see the focus of the exercise.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through the app.
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Sample Week
Week 1 of 11-week program
Sunday
Max-Effort Upper Body week 1 - SB911

A

DeFranco's 5 min Upper Body Warm-up

1 x 5:00

B

Bench Press

12, 10, 8, 7, 5

C

Bench Press

D

Push-Up

4 x 20

E1

Seated Row

12, 12, 10, 8

E2

Prone W, T, Y, I

4 x 20

F1

DB Lateral Raise

4 x 12

F2

Barbell Bicep Curl

4 x 12

G

Static Stretch

1 x 5:00

Monday
Max-Effort Lower Body week 1 - SB911

Prep

A

Limber 11

1. Foam Roll Hip/Glute: 10-15 passes 2. Foam Roll Adductors: 10-15 passes 3. SMR Glutes (lax ball): 30sec. – 2min. 4. Bent-knee Iron Cross x 5-10 each side 5. Roll-overs into V-sits x 10 6. Rocking Frog Stretch x 10 7. Fire Hydrant Circles x 10 fwd/10 bwd 8. Mountain Climbers x 10 each leg 9. Cossack Squats x 5-10 each side 10. Seated Piriformis Stretch x 20-30sec. each side 11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

B

Squat to Box (Reduced Movement Depth)

12, 10, 8, 7, 5

C

Squat to Box (Reduced Movement Depth)

D

Alternating Bodyweight Lunge

3 x 10

E

Barbell RDL

4 x 12

F

RKC Plank

2 x 8

G

Static Stretch

1 x 5:00

Wednesday
Eccentric Upper Body week 1 - SB911

A

DeFranco's Upper Body Warm-Up

1 x 10:00

B

Incline DB Bench Press

12, 10, 6, 6, 6

C

Incline DB Bench Press

1 x 50

D1

Pull-Up

3 x 12

D2

Bent Over Rear Delt Fly

3 x 15

E

DB Shrug

3 x 12

F1

Barbell Bicep Curl

1 x 100

F2

Banded Tricep Pushdown

1 x 100

G

Static Stretch

1 x 5:00

Thursday
Eccentric Lower Body week 1 - SB911

Prep

A

SMR/Mobility/CNS Stimulation Lower-Body Warm-up

General Movement / Dynamic Mobility / CNS Stimulation 1. Dynamic SMR on Lower Body x 1 min each leg 2. Double Band Traction Bear Squats x 10-20 reps 3. Goblet Squats x 10 reps 4. Goblet Squats with Prying x 10 reps 5. Rear Foot Elevated Hip Flexor Stretch x 1 minute each leg (Couch Stretch) 6. Strider Stretch on Bench x 1 minute each leg (Front foot elevated) 7. Hip External Rotator Stretch on Bench x 1 minute each leg 8. RKC Planks – Max Tension x 3 x 10 sec holds 9. Face Pulls x 2 sets x 10-15 reps 10. Flow: Squat->Inch Worm->Push--up x 3-5 Runs 11. Glute Bridges x 10 reps 12. Single-Leg Glute Bridges x 10 reps each leg 13. Box Jumps (bi-lateral) x 5 max effort/focused jumps This warm up is a bit different but contains all 4 focuses of a warm up procedure.

B

Bulgarian Split Squat

10, 8, 5, 5, 5 @ 0, 0, _ , _ , _ kg

C

Isometric Lunge Hold

1 x 1

D

Barbell Hip Thrust

3 x 10

E

Cossack Squat

2 x 10

F

Anti-Rotation Alphabet w/Band

2 x 26

G

DB Farmer's Walk

@ 3:00

H

Static Stretch

1 x 5:00

Basic Builder - Hypertrophy - SB911