Phase 1 Introduction.

Welcome! There will be a new video introducing each phase, so don't worry about watching this every time. Transcript: Hey, what’s up everyone, and welcome to the ultimate performance Training, 2023/24 off-season! I’m your resident strength coach, Ollie, and I’ll be here at the start of each new phase to discuss what I want you to focus on and how to adapt the training plan to your schedule. First off, let’s make sure you’re familiar with the structure and flow of the Train Heroic app. The workouts are programmed on a calendar, but you can move workouts around as needed to fit your schedule. For our first phase, I want you to focus on creating a really solid base. That means focusing on using the best technique you possibly can. Since the exercises you’ll see are based on these basic movements, your goal is to master them. I also want you to keep track of how your body feels week-to-week. Keep a journal, use your notes app, whatever. It’s important to keep track of positive changes and potential roadblocks. Lastly, let’s talk about the minimum effective dose. If you’re someone who doesn’t have a lot of time but still wants to make gains, here are some tips to accomplish that: - Check out the workouts and videos ahead of time so you’re not wasting time once you’re at the gym - Fully learn and understand what you require to feel warmed up to accomplish it as efficiently as possible

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - A Skips in Place, 30 seconds - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Double Leg Pogo Circuit

Perform the following single pogo variations for 10 to 20 reps each. Be light and springy. 2 x 10 Forwards and backward (10 in each direction) 2 x 10 Zig Zag Line Hops (10 in each direction) 2 x 10 Continuous sideways hops (10 in each direction) 2 x 10 Double Leg Pogos for Height (max intent)

Penultimate Arm Swing Action (explanation)

2 x 20

Approach Max Effort Jump

4 x 2

Approach Max SL Jump

4 x 2

Goblet Squat

3 x 8

Goblet Cossack Lunge

3 x 10

Single Leg Calf Raise

3 x 8 @ 0 lb

Optimal Pigeon Progressions

1 x 30

Single Leg Iron Cross Mobility

1 x 30

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Hanging w/ Breathing

1 x 90

Perform 30 seconds or more of the following: Kneeling T-Spine Rotations @wall w/ foam roller 90/90 Hip Internal/External Rotations Active Ankle Mobility Shoulders CARs @wall

Extensive "A" Skips

1 x 60

Extensive Lateral Skips

1 x 60

Pushup Isometric

3 x 15

Single Leg Hamstring Bridge ISO

3 x 30

Spanish Squat

3 x 45

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Hanging w/ Breathing

1 x 90

Single Leg Hip Hinge (explaination)

1 x 1

Single Leg Pogo Circuit

Perform the following single pogo variations for 10 to 20 reps each. Be light and springy. 2 x 10/s Single Leg Line hops 2 x 10/s Zig Zag Line Hops (10 in each direction) 2 x 10/s Continuous sideways hops (10 in each direction)

Single Leg Lateral Plyo Progressions

3 x 30

Standing Vertical Jump

3 x 6

Kickstand RDL

3 x 8

Chin Up

3 x 6

Single Arm Dumbbell Row

3 x 8

Hamstring Slider Curl (progressive)

3 x 8

Lat Stretch

1 x 30

Hamstring Flossing

1 x 30

Cooldown

1 x 5:00

Zone 2 Cardio

1 x 20:00

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Hanging w/ Breathing

1 x 90

Elevated Plyo Pushup

3 x 6

Slider Push-ups (progressive)

3 x 6

Rear Foot Elevated Split Squat (progressions)

3 x 8

Dumbbell Bench Press

3 x 8

Walking Dumbbell Lunges w/ Rotation

3 x 16

Single Arm Overhead Press

3 x 8

Wide Stance Lengthening

1 x 30

Hamstring Flossing

1 x 30

Cooldown

1 x 5:00