Total Athlete

Troy Gallen Training

Speed, Functional Training, Strength & Conditioning, Football , Track & Field, Multi-sport, Power Sports , Plyometrics
Coach
Troy Gallen

Unlock your full athletic potential with the TOTAL ATHLETE PROGRAM.

Our program is designed to help you develop speed, strength, and explosive power, creating a well-rounded athlete. Unlike other programs that focus on only one aspect of performance, we prioritize all key areas to create the TOTAL ATHLETE.

This program will enhance your athletic performance through training sessions focusing on plyometrics, acceleration, top speed, power, and strength development.

With a detailed training plan and expert coaching, you'll receive the support and guidance you need to reach your goals. Whether you're an experienced athlete or young athlete just starting, this proven program will help you achieve real results.

And the best part? You can access the program anytime, anywhere. No more missed training sessions or excuses- just the tools and support you need to reach your full potential. Join us today and become a TOTAL ATHLETE with this next level training program.

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Programmed for Success
Take out the guess work. Commit to the training and get real results to improve your performance. With detailed daily workouts, we are here to guide you step by step to your goals.
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Explosive Speed & Power
Our training program uses proven methods to develop explosive speed and power. We use a progression of plyometrics, acceleration, top speed, and power training to create better, more explosive athletes.
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Elite Results
Follow the same system that has helped thousands of athletes transform their athletic ability and reach their goals.
Features
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Access to your Coach
I am here to provide feedback, answer questions, and anything else you may need! Use the chat feature in the app for daily communication with me!
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Programming 6 days per week
Detailed training sessions, consisting of Speed, Strength, and Power development to take your athleticism to the next level.
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Exercise Video Guidance
Instructional videos provided with each exercise to guide your training.
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Delivered through TrainHeroic
Detailed training sessions delivered straight to your phone!
Equipment
Required
Dumbbells // Barbell // Plates // Trap Bar // Bench // Medicine Ball // Resistance Band
Recommended
Plyo Box // Sprint Sled
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Sample Week
Week 1 of 12-week program
Sunday
Lower Body Strength & Power

Prep

A

Strength and Power Prep Series

MOBILITY: Perform 1 x 5 each exercise 1. World’s Greatest Stretch with Rotation 2. Lateral Lunge 3. Prisoner Squat 4. Front to Back Leg Swings PREP: Perform 1-2 x 12 reps each 1. Goblet Squat 2. Push Up 3. Glute Bridge ACTIVATE: Perform each 2 x 10 seconds 1. Plate Hops Forward to Back 2. Rapid Fire High Knee Run 3. Box Jump x 5 reps

B1

Repeat DB Squat Jump

3 x 5

B2

Depth Drop to Broad Jump

3 x 3

C

Back Squat

4 x 6

D1

Front Foot Elevated Reverse Lunge

3 x 8

D2

2 DB RDL

3 x 8

E1

Barbell Hip Thrust

3 x 12

E2

Leg Drive with Band Resistance

3 x 12

Monday
Upper Body Strength 

Prep

A

Upper Body Prep Series

DYNAMIC PREP: Perform 2 x 10 reps each 1. World’s Greatest w/ Rotation 2. Arm Circles 3. Inchworms 4. Overhead Squat ACTIVATION: Perform 2 x 10 each 1. Band Pull Apart 2. Plank Shoulder Taps 3. Pause Push Ups

B1

Band Resisted Push Up

3 x 5

B2

Med Ball Slam

3 x 10

C

Bench Press

4 x 6

D1

Chin Up

3 x 6

D2

Half Kneeling DB Overhead Press

3 x 8

E1

Alternate DB Bench Press

3 x 6

E2

TRX Row

3 x 12

Core

F

Core Series

Perform Each Exercise 2 x 12 reps: 1. V Sit Up 2. L Over 3. Toe Touch

Tuesday
Speed Day- Acceleration 

Prep

A

Speed Day Prep Series

DYNAMIC MOVEMENT: Complete each 1 x 20 yards 1. Forward Skip 2. Back Pedal 3. Side Shuffle (Each) 4. Carioca (Each) MOBILITY: Complete each 1 x 20 yards 1. Forward Lunge with Reach 2. Lateral Lunge 3. Straight Leg Toe Touch 4. Quad Stretch with Reach ACTIVATE: Perform each 1-2 x 10 seconds 1. In-Place Side to Side Jumps 2. In-Place Split Jumps 3. Rapid Fire High Knee Run 4. Repeat Tuck Jumps

B1

Wall Drive Single Switch

2 x 12

B2

Wall Drive Double Switch

2 x 6

B3

Wall Drill Triple Switch

2 x 6

C1

Resisted Sled Sprint

1 x 3 @ 10

C2

Kneeling Start Sprints

1 x 3 @ 10

D

20 Yard Sprint

1 x 4 @ 20

Wednesday
Lower Body Strength & Power

Prep

A

Strength and Power Prep Series

MOBILITY: Perform 1 x 5 each exercise 1. World’s Greatest Stretch with Rotation 2. Lateral Lunge 3. Prisoner Squat 4. Front to Back Leg Swings PREP: Perform 1-2 x 12 reps each 1. Goblet Squat 2. Push Up 3. Glute Bridge ACTIVATE: Perform each 2 x 10 seconds 1. Plate Hops Forward to Back 2. Rapid Fire High Knee Run 3. Box Jump x 5 reps

B1

Band Resisted Pogo Jumps

3 x 10

B2

Hurdle Jump + Box Jump

3 x 3

C

Trap Bar Dead Lift

4 x 6

D1

RFE DB Split Squat

3 x 8

D2

Stability Ball Leg Curl

3 x 12

E1

KB Swing

3 x 8

E2

Calf Raise

3 x 12

Thursday
Upper Body Strength

Prep

A

Upper Body Prep Series

DYNAMIC PREP: Perform 2 x 10 reps each 1. World’s Greatest w/ Rotation 2. Arm Circles 3. Inchworms 4. Overhead Squat ACTIVATION: Perform 2 x 10 each 1. Band Pull Apart 2. Plank Shoulder Taps 3. Pause Push Ups

B1

DB Push Press

3 x 6

B2

Med Ball Chest Pass

3 x 8

C1

Incline DB Press

3 x 8

C2

1 Arm DB Row

3 x 8

D1

Weighted Push Up

3 x 10

D2

Seated Cable Row

3 x 10

E1

Incline DB Curl

3 x 12

E2

Tricep Rope Push Down

3 x 12

Core

F

Core Stability Series

Perform Each Exercise 2 x 12 reps 1. Stability Ball Saw 2. Side Plank with Row 3. Anti Rotation Press

Friday
Speed Day- Top Speed

Prep

A

Speed Day Prep Series

DYNAMIC MOVEMENT: Complete each 1 x 20 yards 1. Forward Skip 2. Back Pedal 3. Side Shuffle (Each) 4. Carioca (Each) MOBILITY: Complete each 1 x 20 yards 1. Forward Lunge with Reach 2. Lateral Lunge 3. Straight Leg Toe Touch 4. Quad Stretch with Reach ACTIVATE: Perform each 1-2 x 10 seconds 1. In-Place Side to Side Jumps 2. In-Place Split Jumps 3. Rapid Fire High Knee Run 4. Repeat Tuck Jumps

B1

Forward Pogo Jumps

2 x 10

B2

A March

2 x 10

B3

A Switch

2 x 10

B4

High Knee Run

2 x 10

C

Band Resisted Sprint In-Place

3 x 10

D1

Power Skip for Height

2 x 20

D2

Power Skip for Distance

2 x 20

E

Fly In Sprint (15yd-10yd)

5 x 25

Coach
coach-avatar Troy Gallen

Troy, has become known as one of the top Sports Performance Coaches in the industry. His specialty of speed and power development has helped athletes of all levels improve their performance and reach impressive goals. He previously competed as a two sport college athlete at the D1 level. At his training facility, Troy works with some of the top athletes in the region.

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Transform Your Performance!

Commit to the process. Give MAX effort, stay consistent, and get real RESULTS!

Get Total Athlete
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FAQs
Who is this program designed for?
The program is designed for athletes with prior speed and strength training experience. Athletes with less experience can still complete this program with appropriate regressions. This can be communicated through the app with the Coach.
What if I don’t have specific equipment listed?
If you don’t have the specific equipment listed that is okay. Many of the exercises have alternatives and can be perform with various pieces of equipment. If you have questions please reach out to get the necessary modifications.
How long is each phase?
Each training cycle is 3 weeks in duration. You will complete a training session 3x before progressing and moving into the next phase of training.
Total Athlete