Full Body Functional Athlete

Zach Colls

Functional Fitness, Functional Training, Football , Basketball, Soccer, Baseball , Golf
Coach
Dr. Zach Colls, PT, DPT, CSCS

This is a 12-week full body split (M/W/F) with conditioning days incorporated in between main lifting days on Tuesday, Thursday and Saturday, with Sunday a focus on mobility/recovery. The program is designed to enhance overall fitness and become an overall better functional athlete versus honing in on just strength, hypertrophy, power and/or endurance. All training variables are touched upon in this program in an effort to enhance your ability to get bigger, better, faster and stronger, all meanwhile staying pain-free. Training sessions on main days should last between 60-75 minutes and on conditioning days should be between 45-60 minutes.

$75
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Full Body Split with Conditioning
This is a full body split that has 3 main strength sessions, each session having a different focus. This program also includes conditioning methods in between the main lifting days to stay well rounded and ends the week with a day to work on weaknesses. You will be able to hit foundational movement patterns multiple times a week in a time efficient manner.
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Perform Pain Free
This program is designed to help you move/train in a pain-free manner while improving your overall fitness level. You will be addressing strength, power and hypertrophy, while also mixing in prehab throughout to help each joint of your body feel optimal and transfer to overall improvement in performance.
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Conditioning
Simply put - aerobic and anaerobic conditioning is essential to include in fitness programs to become an overall better athlete. These sessions are designed in a systemic manner to help you tap into different aerobic and anaerobic training zones.
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Look, feel and perform at your best
You will get stronger, faster, more mobile, learn to move better and improve your overall aesthetic.
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Leverage the pro athletes
This is a training program, not just workouts made for the hell of it with no rhyme and reason. Unlock your full potential and improve how you feel on a daily basis by training with a coach that has NBA travel experience and works with NBA, NFL and all professional athletes year round from both a training/performance perspective, as well as, physical therapy.
Features
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Programming 7 days per week
Daily strength, conditioning, and mobility 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
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Plates // Bench // Squat Rack // Conditioning modalities // Med balls
Recommended
Kettlebells // Slant board // Bands or chains // Sled
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Back Squat

4 x 6

B1

Single Arm Dumbbell Row

3 x 8

B2

Incline Dumbbell Bench Press

3 x 10

C1

Half-Kneeling Landmine Press

3 x 10

C2

B-Stance RDLs

3 x 10

D1

Pull-Ups

3 x 12

D2

Farmer's Carry

3 x 100

E

Kettlebell Swings

4 x 12

Monday
Week 1 Day 2

A1

Leg Raises (Knee Bent)

4 x 10

A2

GHD Sit-Ups

4 x 10

A3

Glute Ham Raises / Back Extensions

4 x 10

A4

Double Unders

4 x 0:20

B1

Sled Push

10 x 0:30

B2

Sled Pull

10 x 0:30

C

Assault Bike

4 x 0:20

Tuesday
Week 1 Day 3

A

Barbell Bench Press

4 x 6

B1

Rear Foot Elevated Split Squat

3 x 8

B2

Pull-Ups

3 x 8

C1

Dumbbell Lateral Raises

3 x 12

C2

Physioball Hamstring Curls

3 x 12

D1

Seated V-Grip Cable Rows

3 x 15

D2

Offset Farmer's Carry

3 x 100

E

Ball Slams

4 x 12

Wednesday
Week 1 Day 4

A1

Body Saws

4 x 10

A2

Half-Kneeling Cable Rotations

4 x 10

A3

Reverse Hyperextensions

4 x 10

A4

Double Unders

4 x 0:20

B

Sprints

1:00, 0:40, 0:20, 0:10

C1

Lateral Sled Pull

10 x 0:30

C2

Lateral Sled Pull

10 x 0:30

Thursday
Week 1 Day 5

A

Trap Bar Deadlift

4 x 6

B1

Barbell Push Press

3 x 6

B2

Goblet Loaded Carry

3 x 100

C1

Landmine Cossack Lunge

3 x 12

C2

Half-Kneeling Rotational Rows

3 x 12

D1

Lat Pulldowns

3 x 15

D2

Decline Chest Cable Flyes

3 x 10

D3

Single Leg Loaded Bridges

3 x 15

E

Inertia Wave

4 x 0:20

Friday
Week 1 Day 6

A1

Seated Incline Dumbbell Curls

3 x 8

A2

EZ Bar Skull Crushers

3 x 8

B1

Hammer Rope Cable Bicep Curls

3 x 12

B2

V-Grip Tricep Push-Downs

3 x 12

C1

Pronated (Reverse) Grip Cable Bicep Curls

2 x 15

C2

Tricep Cable Kickbacks

2 x 15

D1

Calf Raises on Leg Press

3 x 12

D2

Seated Calf Raise

3 x 12

D3

Tibialis Anterior Raises

3 x 15

E

Run

1 x 30:00

Saturday
Week 2 Day 0

Circuit

A

Complete 20+ minutes of mobility exercises

Prep

B

Upper Stretching.

2 x 30 Sec Each: Banded Cervical Stretch Banded Lat Stretch (Multi-angle) Chest/Bicep Stretch (high) Chest/Bicep Stretch (mid) Chest/Bicep Stretch (low) Upward Dog Stretch Childs Pose Stretch Shoulder Cross-Body Stretch Tricep Stretch Wrist Extensor Stretch Wrist Flexor Stretch

Prep

C

Lower Stretching.

Standing Quadriceps Stretch 2x30 seconds Standing Hamstring Stretch 2x30 seconds Kneeling Adductor Stretch 2x30 seconds Abductor/Pigeon Stretch Elevated on Bench 2x30 seconds IT Band Stretch: 2x30 seconds Standing Calf Stretch 2x30 seconds Bent Knee Soleus Stretch 2x30 seconds

Coach
More from Zach Colls
coach-avatar Dr. Zach Colls, PT, DPT, CSCS

Doctor of Physical Therapy Certified Strength and Conditioning Specialist USA Weightlifting Sports Performance Coach Works extensively with NFL and NBA athletes, as well as:, Olympic sports, professional tennis, professional soccer, collegiate athletics, adolescent athletics, weekend warriors and competitive triathlete groups. Bridging rehab and performance under one umbrella

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Functionally perform in a pain free manner.

Train like the pros and optimize your performance, while feeling good, staying well rounded and improving your aesthetic.

Get Full Body Functional Athlete
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FAQs
Who is this for?
Someone who has intermediate training experience and is looking to become more well rounded in a performance program that covers both strengthening and conditioning.
How long is each session?
Main lifting days should be ~60 minutes and conditioning days ~45 minutes. Depending on detail of warm-up and cool-down, sessions should not last more than 75 minutes.
What if I miss a day?
A few options here - 1. Just do the day missed the following day, 2, complete the day missed within sessions later in the week as this is a full body split where foundational movement patterns are touched upon multiple times throughout the week and/or 3. Move onto the next day.
Is support available?
Yes, please just send me a private message
What if I can’t train 6-7 days a week?
Stick with the main lifting days and mix in the conditioning sessions based upon goals. These could be done after lifting sessions in a modified manner or at the end of the week as a hybrid. Feel free to send a message for guidance!

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