Synergy - Strength

Coach
Jakob De Coninck

If you are new to the gym and are still unsure of how best to train this is the program for you. 
This will introduce you to Strength and Conditioning training and help you become familiar with the movements we need to get stronger at to help develop our skills on the court. 

The workout is also gym friendly only requiring a couple of dumbbells so no need to be anxious about using strange machines or being in peoples way. 
Grab a couple of dumbbells and find a corner you feel comfy in and you can do your whole workout there!

Features
1 sessions per week
Must use App app to view and log training
Program Training
$15
Get Netball PreSeason 1/week (Gym)
benefit-image-0
Imagine being...
Faster to the ball than your defender. Jumping higher than your opponent. Not being out of breath by the end of the 1st quarter & lasting the whole season without getting injured.
Features
feature-icon
Programming 1 day per week
Strength & Conditioning, that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
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
Recommended
- Dumbbells- Bench- Lat Pull Down machine- Seated Hamstring Curl
sample week banner image
phoneMockup
Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

A

Assault Bike

1 x 5:00

B

Goblet Squat Heel Elevated

3 x 12

C

Split Squat.

3 x 12

D

Seated DB Shoulder Press

3 x 12

E

Hip Thrust.

3 x 15

F

Close Grip Lat Pull Down

3 x 12

G

Seated Hamstring curl

3 x 15

Coach
More from Synergy - Strength
coach-avatar Jakob De Coninck

closer-image-1
closer-image-2
How are you going to enter the 2024 Season?

Don't wait for preseason. Enter the year ready and ahead of everyone else.

Get Netball PreSeason 1/week (Gym)
closer-image-3
FAQs
I've never been to the gym, is this okay for me?
Yes! I have designed this program to be beginner friendly. Reach out for all the help you might need. You have video tutorials and written instructions to help you
I have a lot of gym anxiety, what should I do?
I understand, the gym is pretty overwhelming! This program is designed to help build your gym confidence too. You can do most of this workout with a couple of dumbbells in your own space, theres only a couple of simple machines at the end.

More from Synergy - Strength

programs
Netball PreSeason 1/week (Gym)
Join Today!