The Power Project: Training by Caleb Coe CSCS SPT in TrainHeroic

The Power Project

Big Cat Performance

Football , Baseball , Basketball, Power Sports , Strength & Conditioning, Field Sports, Wrestling, Powerlifting, Speed, Weightlifting
Coach
Caleb Coe CSCS SPT

This is a four day a week program focusing on strength, speed, power and injury resistance. This program follows the West Side Barbell model but is adapted specifically for athletes. The lay out is as follows Monday: Max Effort Lower, Tuesday: Max Effort Upper, Thursday: Dynamic Effort Lower, and Friday: Dynamic Effort Upper. The sessions are adapted to train athletes to maximize their athletic potential, decrease risk of injury, and move/feel better. This program is perfect for anyone, of any sport or stage of life who is dedicated and willing to push the boundaries of their own physical capabilities.

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True Strength
Cool your back squat went up, but did you actually get stronger? Or did you just get better at squatting. We use variety and nuance in every lift to ensure you are actually getting strong and not just getting better at the lift. This ensures the strength transfers to the field.
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Injury Reduction
We can never fully prevent injury. However, we can significantly reduce them. We do this by stressing muscles in a variety of positions, durations and loads. Most injury prevention programs are too easy and low level to really foster and change. Our program helps you mimic the stress experienced during sports and prepares you for the forces needed to be explosive.
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Speed Demon
Speed is a direct correlation of strength, power and elasticity. Our program addresses all of these attributes and targets them in a multifactorial and variable environment.
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Fun
Training should be fun. For those of you sick of doing the same exercises 3x10 this program adds variety, nuance, and real challenge that will take you to the next level.
Features
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Programming 4 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
Equipment
Required
Barbell // Dumbbells // Adjustable Bench Press // Cable Machine
Recommended
Resistance Bands // Plyo Box // Glute Ham Developer (45 Degree or GHD)
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Sample Week
Week 1 of 12-week program
Sunday
Max Effort Lower

A

Russian Lunge

2 x 0:30

B

2 Point Acceleration Sprint

4 x 20

C1

Back Squats

5 x 5

C2

Approach Box Jump

5 x 3

C3

Ankle CAR

4 x 0:30

D1

ECC DB RFESS

3 x 8 @ 0:05

D2

Partner Banded Nordic Curls

3 x 8

D3

Star Plank Lift

3 x 10

E1

Seated Calf Raises

2 x 12

E2

Reverse Crunches

2 x 10

Monday
Max Effort Upper

A1

Scapular Pullup ISO

2 x MAX

A2

Rebound Shoulder Abduction

2 x 0:30

B1

BB Bench Press

5 x 5

B2

Band Assisted Plyo Pushup

5 x 5

B3

DB SA BOR

4 x 8

C

Full ROM Dips

1 x MAX

D1

Kneeling 2:1 LM Press

3 x 8

D2

ECC Pull-Ups

3 x 5

D3

Prone Y Raise

3 x 12

E1

Seated DB Curl

3 x 10

E2

2 DB OH Tricep Extension

3 x 12

E3

Extended Plank

3 x 0:45

Wednesday
Dynamic Effort Lower

A

Multidirectional Pogo: Frontal

2 x 0:20

B1

Consecutive Broad Jump

4 x 1

B2

90/90 Hip Transition

3 x 10

C1

Box Squats

5 x 3

C2

Depth Box Jump

5 x 2

C3

Band Assisted Jump

5 x 5

D1

SL Goblet Box Squat

3 x 8

D2

BB RDL

3 x 8

D3

Copenhagen Hip Lift

3 x 10

E1

Lateral Goblet Squat

2 x 8

E2

SL Calf Raise

2 x 12

Thursday
Dynamic Effort Upper

A1

Shoulder ER/ABD ISO

3 x 0:10

A2

Rebound Bent Over Shoulder Abduction

3 x 0:30

B1

BB ISO Bench Press

5 x 3 @ 0:05

B2

MB Supine Throw

5 x 5

B3

Feet Elevated Supine Row

4 x 10

C

2:1 ECC Cable Row

1 x 8

D1

Full ROM Pushups

3 x 15

D2

DB SA OH Carry

3 x 1:00

D3

DB Bench Pullover

3 x 10

E1

Seated DB Hammer Curl

3 x 12

E2

Cable Tricep Pushdown

3 x 15

E3

DB ER

3 x 10

Coach
coach-avatar Caleb Coe CSCS SPT

Former All-American Linebacker who started his own strength and conditioning business where he as worked with youth and college athletes of varying levels and sports. He is currently getting his Doctorate of Physical Therapy at the University of Dayton and plans to open his own practice when he graduates.

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THE POWER PROJECT

Designed to help you level up as an athlete and human being.

Get The Power Project
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FAQs
Who is this training for?
This is for any athlete or former athlete who is serious about take their athletic abilities to the next level. This is designed for any sports, any experience and any skill level.
Will I get strong or fast?
All of the above. We approach the weight room as a TOOL to make you a better athlete and human. We address strength, power, speed, and more in this program. Our goal is to use the weight room to prepare you for your sport.
The Proof
verified-athlete-avatar Hayden Hanson

High School Basketball

Verified Athlete

"Caleb has helped me compete at a varsity level. I have gained 25 lbs since I started with him. I have also became a lot stronger. Before him I could barley dunk, but now I can dunk with ease. He helped me come a long way in just one year."

The Power Project