Glory Performance Training

Field Sports, Power Sports , Multi-sport
Coach
Zachary Cramer

Great program for those without access to equipment. four week program with five workouts a week. Three days are strength/power based with a focus on plyometrics and isometrics for tendon health and strengthening your athletic foundation. The other two days contain mobility work for both upper and lower body as well as a short conditioning piece to help build both your aerobic and anaerobic energy systems. Great for beginner and expert alike, thorough demonstration videos to make sure you know exactly what to do!

Features
5 sessions per week
Must use App app to view and log training
Program Training
benefit-image-0
Boost your athleticism
Comprehensive progression of plyometric and strength training throughout the program will leave you feeling like a more springy and resilient athlete.
benefit-image-1
Tendon Health
Isometric exercises throughout each week to support growth and repair of your ankle, knee, and elbow tendons.
benefit-image-2
A Professional Coach
Coach Zac has been working with athletes from as young as 7 years old to as old as 36 and everything in between. He also has a wide range of experience coaching and designing programs for working professionals and general public in both group and individual settings. If you have a question, he has the answer.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 5 days per week
Plyometric and strength training 3 days a week, split up by 2 low intensity days that involve mobility exercises as well as some light conditioning.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
No equipment necessary!
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

WORLD'S GREATEST STRETCH

1 x 3

A2

Finger Push-ups

2 x 10

A3

Squat To Hamstring Stretch

2 x 5

B1

Pogo (jump in place)

3 x 0:15

B2

Front Plank on Elbows

3 x 0:30

C1

Bottom of Push-Up Hold

3 x 0:10

C2

Push-Up

3 x 5

D1

Bottom of Squat Hold

3 x 0:15

D2

Air Squat

3 x 10

Finisher Circuit

E

2 rounds of: - 20 walking lunges (10 ea. leg) - 10 Pillar To Plank * No rest between rounds, focus on quality over speed on these movements.

F1

Wall Facing Chest Stretch

1 x 0:30

F2

Couch Stretch (Hip Flexors)

1 x 0:30

Monday
Week 1 Day 2

A1

90/90 Hip Switch

2 x 5

A2

Downward Dog To Cobra

2 x 5

A3

Iron Cross

2 x 5

A4

Scorpion

2 x 5

A5

Ankle Rockers

2 x 5

A6

Wrist Circles

2 x 5

HIIT Conditioning

B

Every Minute On The Minute (EMOM) x 10 minutes: - 10 burpees *Every minute on the minute (EMOM) is a timed interval, you will start at minute 0, complete the prescribed exercises, and then rest before the next minute starts.  *If you cannot complete the 10 burpees in less than 1 minute, then drop to the amount of burpees that allows you to rest 10-15 seconds before the next minute begins.

Tuesday
Week 1 Day 3

A1

Inchworm

2 x 5

A2

Deep Squat Stretch

2 x 0:30

B1

Single Leg Pogo

3 x 0:10

B2

Vertical Jump

3 x 3

C1

Bench Dips

3 x 12

C2

Supine Leg Raise

3 x 15

D1

Lunge Iso Hold

3 x 0:15

D2

Supermans

3 x 15

E1

Long Lever Glute Bridge Iso

2 x 0:20

E2

Sprinter Sit-Ups

2 x 20

F1

Wall Hamstring Stretch

1 x 0:30

F2

Wall Groin Stretch (Bent Leg)

1 x 0:30

F3

Child's Pose

1 x 0:30

Wednesday
Week 1 Day 4

A1

Walking Leg Swings (prep)

1 x 10

A2

Standing Hip CAR

1 x 5

Aerobic Conditioning

B

30 minutes on a piece of cardio equipment or outdoor run / bike at 60-70% of your max heart rate. If you don't have a heart rate monitor than keep your pace slow enough to where you can still speak a full sentence without running out of breath. This isn't meant to be high intensity cardio, more of a slow and steady pace throughout the entire 30 minutes.

C1

Dynamic Thread The Needle

2 x 3

C2

Supine Thoracic Extension (No Equipment)

2 x 5

D

Pigeon Stretch on Floor

1 x 0:45

E

Seated Toe Touch

1 x 0:30

Thursday
Week 1 Day 5

A1

Inchworm Push-Up

2 x 5

A2

Adductor Rock Backs

2 x 5

A3

Wall Assisted Tib Raises

2 x 15

B1

Broad Jump

3 x 3

B2

Ice Skaters

3 x 5

C1

Single Arm Doorway Row

3 x 8

C2

Prone Swimmers

3 x 8

D1

Single Leg Glute Bridge

3 x 8

D2

Contralateral Deadbug Hold

3 x 0:15

E

Walking Lunges

2 x 20

F1

Frog Stretch

1 x 0:30

F2

Backward Facing Wrist Stretch

1 x 0:30

F3

Figure 4 Stretch On Wall

1 x 0:30

closer-image-1
closer-image-2
Work Smart AND Hard

We don't want you just to break a sweat, we want you to gain results from all that hard work! These programs are carefully crafted to ensure you progress your fitness throughout the program and still go out and play your sport at a high level without feeli

Get Equipment-less Athlete
closer-image-3
FAQs
Do I need any equipment for this program?
Nope! Everything can be done without equipment.
Do I have access to a coach If I have questions?
Yes! You will have access to a coach for feedback on your workouts and any questions you may have!
Who's this program for?
This program is geared towards athletes of any experience level, ages 7+. This is a safe and effective program for anyone looking to boost their athleticism without having to buy equipment or a gym membership.
Equipment-less Athlete