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The Bodyweight Athlete

Train with Coach Cam

Field Sports, Multi-sport, Youth Sports
Coach
Coach Cam

Train like an athlete with the one tool you will ever need - yourself! This bodyweight program will challenge your agility, speed, strength, and cardiovascular endurance while preparing you to play.

The Bodyweight Athlete is designed for athletes to get really good at foundational movements so you can remain injury resilient, improve force production and full body strength.

TBA is your first step in utilizing the resources around you to improve athleticism and get you the most out of your training!

What you get: 4 weeks of training, 3x/week strength, 1x/week mobility.

Day 1: Power and Acceleration

Day 3: Top End Speed

Day 5: Lateral and Change of Direction

Day 6: Mobility

Let's get started!

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Improve Strength & Power
As an athlete, your body needs to be efficient at moving in all directions and planes of motion. Increasing loads to increase muscle strength and size through science-based programming is what will help you excel at your sport.
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Improve Agility & Change of Direction
Run fast, run far, change direction efficiently so that you can beat your opponent every single time.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
NONE
Recommended
Field Space // Box or Bench
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Sample Week
Week 1 of 4-week program
Monday
Power - Week 1 Day 2

A

Heroic Warm-up

For Completion

B1

Broad Jump

3 x 5

B2

4 Cone Box Drill

3 x 5 @ 2

C1

Air Squat

3 x 10

C2

Push-Up

3 x 10

D1

Reverse Lunges

3 x 5

D2

Inchworm Shoulder Tap

3 x 5

E

Belly Sprint

5 x 15

Wednesday
Top End Speed - Week 1 Day 4

A

Athlete Bodyweight Mobility Warm Up

B1

A Skips, Hands on hips

2 x 10

B2

A Skips

2 x 10

B3

A Skip to A Run

2 x 20

C

Flying 40s

4 x 40

D1

Bulgarian Split Squat

3 x 6

D2

Bench Dips

3 x 10

E1

Single Leg Bodyweight RDL

3 x 6

E2

Bird Dog Series - Variation Focus on Upper Back Activiation

3 x 10

F

Body Saw

3 x 10

Friday
Lateral - Week 1 Day 6

A

Dynamic Warm Up

1 x 5

B1

High Knee Carioca

1 x 20

B2

Combination Runs Lateral Crossover Runs

1 x 6

C

5-10-5 Sprints

1 x 4

D1

Lateral Squat

3 x 8

D2

Hollow Hold

1 x 0:40

D3

Inverted Retraction & Row

3 x 10

E

Supine Iron Cross

1 x 5

Saturday
Mobility

A

30-Minute Mobility

1 x 30:00

Coach
coach-avatar Coach Cam

Coach Cam comes from over a decade of coaching experience and being a Division 1 athlete. Her methods have proven across hundreds of athletes that with the right combination of intent and programming, you will run farther and faster, increase strength, become injury resilient, all while continuing to play your sport.

The Bodyweight Athlete