TrainHeroic
Multi-sport, FootballThe Explode Cycle is the 2nd of 4 off-season cycles for the Explosive Athlete program. We will train 4 days each week. 2 of 4 training days each week (one upper and one lower) are max-effort training days. That means that the intensity and the weight you will be lifting is extremely high, building to 5, 3, and 1 rep maxes. 2 of 4 training days will be dynamic effort days where the focus is on speed and moving weight fast.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
B
Belly Sprint
1 x 6 @ 10
C1
Clapping Push-Up
3 x 10
C2
Pull-Up
3 x 10
C3
Lying Handcuffs
3 x 10
D
Bench Press
8 x 3 @ 55 %
E1
DB Floor Press
3 x 12
E2
1-Arm DB Row
3 x 12
F1
Deadlift
15, 12, 9 @ 225 lb
F2
Push-Up
15, 12, 9
G1
Elite 6
For Completion
G2
Pigeon Stretch
2 x 0:30
G3
Pass-Through
3 x 10
A
Dynamic Activation
For Completion
B
Pro-Agility Drill
1 x 5
C1
Clean Complex
3 x 1 @ 60 %
C2
Box Jump
3 x 5
D
Bench Press
8 x 5
E1
DB Front Raise
3 x 10
E2
Standing DB Press
3 x 10
E3
DB Lateral Raise
3 x 10
F
Push-Up
1 x 100
G1
Fire Hydrant
3 x 10
G2
Barbell Bicep Curl
3 x 10
G3
Band Pull-Apart
3 x 10
A
Heroic Warm-up
For Completion
B1
Seated Arm Drill
3 x 0:10
B2
Wall Run
3 x 0:10
C1
DB Swing
3 x 10
C2
Broad Jump
3 x 5
D
Front Squat
6 x 5
E1
Lateral Lunge
3 x 5
E2
Pistol Squat
3 x 5
E3
Lateral Bound
3 x 5
F1
Walking Lunges
1 x 10
F2
Push-Up
1 x 10
F3
Mountain Climber
1 x 10
G1
Agile 8
For Completion
G2
Fire Hydrant
3 x 10
G3
Couch Stretch
2 x 0:30
A
Dynamic Activation
For Completion
B
Power Clean
5 x 5 @ 70 %
C
Front Squat
8 x 3 @ 60 %
D1
1-Leg Romanian Deadlift
3 x 10
D2
Isometric Lunge Hold
3 x 0:30
D3
Glute Bridge
3 x 10
E
Farmer Walk
1 x 100
F1
Overhead Squat w/ PVC
3 x 10
F2
Static Stretch
1 x 5:00
F3
V-Ups
1 x 50
