FIERCE

Big Cat Performance

Volleyball, Basketball, Softball, Lacrosse, Track & Field
Coach
Caleb Coe PT, DPT, CSCS

This program is about female athletes claiming back their identity as athletes. The sports medicine community have failed female athletes by convincing them they are fragile, easily broken, and destined for injury. Female athletes are given "ACL prevention programs" that look more like a watered down YMCA Silver Sneaker programs and they are inundated with Big Booty influencer's who's only job is to grow a peach. It is time for female athletes to train like athletes again. It IS NOT sexy. It IS hard. It's IS NOT easy. It IS worth it. Join us and unlock your athletic potential.

$50
Get FIERCE
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HUMAN FIRST
This program is designed to make you stronger, faster, and more resistant to injury all at the same time. No need for different blocks or phases. We can improve all at the same time.
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TRAIN LIKE AN ATHLETE
Too many programs are designed to make athletes powerlifters. This program is for ATHLETES. So sure we lift heavy but we also, jump, sprint and throw,
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PROGRESSIVE NOVELTY
This program is always mixing it up without hitting the same workouts over and over again while still allowing you to track strength gains.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
3 days per week of strength/speed training. 2 days per week of optional mobility.
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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 longe.
Equipment
Required
Standard Commercial Gym Access // Plyo Boxes // Benches/Bars // Dumbells // Space to Sprint
Recommended
Seated Calf Raise Machine // Trap Bar Deadlift // Resistance Bands // Cable Machine
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Sample Week
Week 1 of 8-week program
Sunday
Lower Body

A

My Dynamic Warmup

1 x 5:00

B

Speed Lateral Line Hop

3 x 0:20

C

Lateral Reactive Bound

3 x 5

D

Lunge Acceleration

6 x 20 @ 1:00

E1

Back Squats

5 x 5

E2

Box Jumps

5 x 3

E3

Weighted SL Calf Raise

4 x 8

F1

DB RFESS

2 x 8

F2

Wall Kickstand SL RDL

2 x 12

F3

Star Plank Lift

2 x 10

Monday
Optional Mobility

A1

Glute Stretch

3 x 0:45

A2

Couch Stretch

3 x 0:45

B1

Standing Ankle CAR

3 x 30

B2

Wall Figure 4 Stretch

3 x 0:45

C1

Elephant Walk

3 x 0:45

C2

Adductor Hip Circles

3 x 0:45

Tuesday
Upper Body

A1

Tall Kneel Rotational Wall Slam

2 x 5

A2

Alt SA Dead Hang

2 x 5

B1

BB Incline Bench Press

4 x 5

B2

DB SA Push Press

4 x 5

B3

ECC/ISO Supine Row

4 x 6

C1

DB Bench Press BCP

2 x 8

C2

Lat Pulldown Machine

2 x 10

C3

Multidirectional Pogo: Frontal

2 x 0:20

D1

Overhead Tricep Cable Extension

2 x 15

D2

DB Hammer Curl

2 x 10

D3

KB SA OH Situp

2 x 6

Wednesday
Optional Mobility

A1

Glute Stretch

3 x 0:45

A2

Couch Stretch

3 x 0:45

B1

Standing Ankle CAR

3 x 30

B2

Wall Figure 4 Stretch

3 x 0:45

C1

Elephant Walk

3 x 0:45

C2

Adductor Hip Circles

3 x 0:45

Thursday
Lower Body

A

My Dynamic Warmup

1 x 5:00

B

Speed SL Lateral Line Hop

2 x 0:15

C

Jump Session

1 x 15:00

D1

Box Squats

5 x 3

D2

Seated Box Jumps

5 x 3

D3

SL Seated Calf Raise

4 x 8

E1

DB Skater Squat

2 x 6

E2

Partner Banded Nordic Curls

2 x 6

E3

Side Plank Hip Lift

2 x 8

Coach
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coach-avatar Caleb Coe PT, DPT, CSCS

Caleb is a former All-American Linebacker at Olivet Nazarene University turned sports performance trainer and physical therapist based out of Atlanta GA. Caleb is passionate about learning about the intricacies of the human body and (usually) enjoys the never ending goose chase of uncovering all of its secrets to maximize performance.

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