New

Strength & Conditioning

APH-Powerhouse Training- Owner Dani Fuertes

Coach

Dani Fuertes

Welcome to Strength and Conditioning Program! I am excited to take you through this program. We are going to have a lot o fun. For the program you will need more than just one item. So make sure your gym is equipped. There are videos to help and guide you. If you have any questions please email me or if you want a customized program also let me know. Have fun!

$25

Get Strength & Conditioning

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Gym

Sample Week

Week 1 of 4-week program

Sunday

Strength & Conditioning Series 1 | Day 1

Heel Click

1 x 12

All 4's Shoulder Rotation against wall

1 x 12

Hip External Rotation on Bench

1 x 12

Forearm/Wrist Stick Work

1 x 12

Air Squat

1 x 12

Shoulder External Rotation on Squat Rack

1 x 12

Back Squat

3 x 12

Landmine Shoulder Rotation

3 x 10

Chest Supported Row Pronated

3 x 12

Chest Fly SA Side

3 x 12

Low Sled Push

3 x 20

KB or DB SA crunch

3 x 10

Echo Bike

3 x 5

Tuesday

Strength & Conditioning Series 1 | Day 2

Heel Click

1 x 12

All 4's Shoulder Rotation against wall

1 x 12

Hip External Rotation on Bench

1 x 12

Forearm/Wrist Stick Work

1 x 12

Air Squat

1 x 12

Shoulder External Rotation on Squat Rack

1 x 12

Deficit Reverse Lunge

3 x 12

SA DB Row

3 x 12

Incline Chest Press Machine

3 x 12

Alt. Bicep Curl

3 x 12

Echo Bike

3 x 5

Slam Ball

3 x 5

Rower

3 x 200

Thursday

Strength & Conditioning Series 1 | Day 3

Heel Click

1 x 12

All 4's Shoulder Rotation against wall

1 x 12

Hip External Rotation on Bench

1 x 12

Forearm/Wrist Stick Work

1 x 12

Air Squat

1 x 12

Shoulder External Rotation on Squat Rack

1 x 12

Laying Hammie Curl

3 x 10

Shoulder Press Machine

3 x 10

Seated Row Neutral Grip Close Grip

3 x 12

Tricep Push Down Rope

3 x 12

Sprint Intervals

5 x 10 @ 50

Plank Twist

3 x 10

Coach

More from APH-Powerhouse Training- Owner Dani Fuertes

Dani Fuertes

Played D1 Water Polo at Siena College. Also played for Puerto Rico's Junior National Team PAN AM & World Championship. Played High School Varsity Water Polo from 6-12 grade. Was Senior Captain and help lead team to States mulitple years. Winning Sophomore Year. Been training athletes since 2019. From lower school to college, to club sports. I want to help any and all athletes.