TrainHeroic
Multi-sportThe Recovery cycle will focus on mobility, recovering from a long-season, and working the nagging injuries out of our system. We will still throw around heavy weight, because that’s just what explosive athletes do, but the volume will be low and we’ll back off quite a bit so that the nervous system has adequate time to regenerate.
3 sessions per week
Must use App app to view and log training
Program Training
Warmup
A
Complete the following: 10 Air Squats 10 Jumping Jacks 10 Push-ups Carioca (10 yds each way) Side Shuffle (10 yds each way) Toy Soldiers (10 yds) High Knees (10 yds) Skip For Height (10 yds) Backpedal (10 yds) 10 Mountain Climbers Striders (10 yds)
#1 - Pre-Hab
B
3 Rounds of the following: 10/side Turkish Get-Ups (use a light dumbbell or weightless) 10 Lying Handcuffs 10 Bird Dogs
C
Front Squat
3 x 10 @ 60 %
D1
Single Leg RDL
3 x 10
D2
Wall Climb
3 x 5
#4 - Finisher: 100 Squats for Time
E
100 reps for time: Air Squats Leaderboard instructions: Record total time
Homework
F
Complete the following stretches after your lift: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch
Heroic Warm-up
A
Activate your Central Nervous System & raise your core temperature with a series of 8 movements. Perform each movement for 10 reps: 10 Jumping Jacks 10 Push-ups 10 Flap Jacks 10 Groiners 10 Air Squats 10 Frog Jumps 10 Sit-ups 10 Burpees
#1 - Pre-hab
B
3 Rounds of the following: 10 Band Pull-Aparts 10 Pushups 10 Lying Handcuffs
C
Bench Press
3 x 10 @ 60 %
D1
Incline DB Bench Press
3 x 10
D2
1-Arm DB Row
3 x 10
#4 - Finisher: 100 Pushups for Time
E
100 reps for time: Hand-Release Push-Ups Leaderboard instructions: Record the total time it takes to complete all 100 reps
Homework
F
Complete the following stretches after your lift: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch
Warmup
A
Complete the following: 10 Air Squats 10 Jumping Jacks 10 Push-ups Carioca (10 yds each way) Side Shuffle (10 yds each way) Toy Soldiers (10 yds) High Knees (10 yds) Skip For Height (10 yds) Backpedal (10 yds) 10 Mountain Climbers Striders (10 yds)
#1 - Pre-Hab
B
3 Rounds of the following: 10 Hip Raises 10/side Lateral Lunges 1min/leg Pigeon Stretch
C
Clean Complex
3 x 1 @ 50 %
D
Back Squat
5 x 3 @ 60 %
E1
Split Squat
3 x 10
E2
Goblet Squat
3 x 10
Homework
F
Complete the following stretches after your lift: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch
Warmup
A
Activate your Central Nervous System & raise your core temperature with a series of 8 movements. Perform each movement for 10 reps: 10 Jumping Jacks 10 Push-ups 10 Flap Jacks 10 Groiners 10 Air Squats 10 Frog Jumps 10 Sit-ups 10 Burpees
#1 - Pre-hab
B
3 Rounds of the following: 10 Scarecrows 10 Deadbugs 10 Dumbbell Swings
C
Power Clean
5 x 3 @ 60 %
D
Bench Press
5 x 3 @ 60 %
E1
Dips
3 x 10
E2
Strict Bodyweight Pull-Up
3 x 10
Homework
F
Complete the following stretches after your lift: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch
