Full Body + Conditioning

Strength & Conditioning by Coach C

Functional Fitness, Functional Training, Football , Baseball , Field Sports
Coach
Joe Carillo

This 5-day program combines full-body strength training with dedicated conditioning sessions. Strength days focus on compound movements to build muscle and power, while conditioning days incorporate high-intensity workouts to improve cardiovascular health and endurance. By progressively overloading your muscles and prioritizing proper form, you can achieve significant gains in strength, power, and overall fitness. Remember to listen to your body, fuel it with a balanced diet, and stay hydrated to optimize your results and minimize the risk of injury.

$50
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Increased Muscle Mass and Strength
Consistent resistance training builds muscle tissue and enhances strength.
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Improved Cardiovascular Health
Regular conditioning sessions boost heart health, lower blood pressure, and improve cholesterol levels.
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Reduced Risk of Injury
Strong muscles and improved balance and coordination decrease the likelihood of injuries.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, Dumbbell, Trap Bar, TRX, air bike, row ergometer
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Falling Starts

4 x 20

B

Box Jump

3 x 5

C1

Front Squat

5 x 5

C2

Chin-Up

5 x 5

C3

DB Romanian Deadlift (RDL)

5 x 5

C4

DB Push Press

5 x 5

D1

Side Plank

3 x 0:20

D2

DB Tricep Extension

3 x 15

Monday
Week 1 Day 2

A1

Sled Push

4 x 30

A2

DB Farmer's Carry

4 x 0:45

A3

Double Under

4 x 20

Tuesday
Week 1 Day 3

A

Pro-Agility Drill

6 x 1

B

MB Side Throw

3 x 8

C1

Bench Press

5 x 5

C2

Glute-Ham Raise

5 x 8

C3

Chest-Supported DB Row

3 x 10

C4

DB Lateral Lunge

5 x 8

C5

Chest-Supported DB Row

5 x 8

D1

Dead Bug with Mini Bands

3 x 10

D2

Alternating DB Hammer Curl

3 x 10

Wednesday
Week 1 Day 4

A

Assault Bike

1 x 10:00

B

Rowing

1 x 10:00

C

Treadmill Work

1 x 10:00

Thursday
Week 1 Day 5

A

Flying 40s

4 x 40

B

Broad Jump

3 x 5

C1

Trap Bar Deadlift

5 x 5

C2

Push-Up

4 x 12

C3

TRX Row

4 x 12

C4

Step-Ups

4 x 12

D1

Landmine Anti-Rotation

3 x 10

D2

Reverse Hyperextension

3 x 12

Coach
More from Strength & Conditioning by Coach C
coach-avatar Joe Carillo

Joe Carillo is a Certified Strength and Conditioning Specialist recognized by the National Strength and Conditioning Association. Currently, he serves as the Head Strength and Conditioning Coach at a high school in Connecticut, overseeing the strength and conditioning programs for over 20 teams, along with leading weight training classes for the general student population.

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Ready to take your fitness to the next level? Our 8-week program is your ultimate solution. Transform your body, boost your energy, and unlock your full potential. Don't miss this opportunity to invest in your health and happiness. Enroll today!

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