Elite Fitness Foundations: Training by Thomas D'Arcy-Smith in TrainHeroic

Elite Fitness Foundations

TDS Training

CrossFit, Functional Training, Olympic Lifting, Strength & Conditioning
Coach
Thomas D'Arcy-Smith

If you are a CrossFit or functional fitness athlete who needs a fresh start to training, beginning a new season or brand new to the sport altogether, this program is for you! Master the three essentials of high performance fitness: Strength, Skill and Capacity. Over four weeks you will lay the foundations upon which elite fitness can be built. Each session is designed to prioritise quality training across all areas of fitness.

Less pain. Higher quality training. Massive potential. The work starts here.

*This program can be tailored to you, and you can work alongside a coach on a 1-to-1, for an additional fee. *

Please make any enquiries via email at tdstraining20@gmail.com

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
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Delivered through TrainHeroic
Equipment
Required
Barbell // Plates // Dumbbells and Kettlebells // Pull Up Bar
Recommended
Plyo box // Gymnastic rings // Medicine ball
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Back Squat

4 x 10 @ 65 %

B

Snatch + Overhead Squat

5 x 2 @ 70 %

C

Clean & Jerk

4 x 2 @ 70 %

D

Overhead Press

5 x 5 @ 75 %

E1

Single Arm DB Row

3 x 10

E2

Pallof Press

3 x 10

Monday
Week 1 Day 2

A

Kip Drill

1 x 10:00

B

Pull-Up

5 x 5

C

Handstand hold

4 x 0:30

D

Rowing

1 x 30:00

Tuesday
Week 1 Day 3

A

Front Squat

5 x 5 @ 75 %

B

Deadlift

4 x 8 @ 65 %

C

Push Press

3 x 6 @ 70 %

D1

Ring Rows

4 x 15

D2

Push-Up

4 x 15

E1

Alternating DB Bench Press

3 x 10

E2

Side Plank

3 x 0:45

Thursday
Week 1 Day 5

A

Back Squat

5 x 8 @ 65 %

B

Snatch + Hang Snatch

3 x 3 @ 65 %

C

Clean + Hang Clean + Jerk

4 x 2 @ 70 %

D1

Close Grip Bench Press

3 x 8 @ 65 %

D2

Barbell RDL

3 x 10 @ 55 %

E1

Cable Rotations

3 x 15

E2

Back Extension

3 x 10

Friday
Week 1 Day 6

A

Double Under

1 x 10:00

B

Ring Dips

5 x 5

C

Toes to Bar

4 x 10

D

Assault Bike

1 x 30:00

Coach
coach-avatar Thomas D'Arcy-Smith

Tom is a strength and conditioning specialist for strength and fitness sports with over 5 years experience working with Weightlifters, CrossFitters and Tactical fitness athletes.

closer-image-1
closer-image-2
fundamentals today, fitness tomorrow

Get the basics right and springboard yourself into high performance fitness here.

Get Elite Fitness Foundations
closer-image-3
Elite Fitness Foundations