EXCELSIOR STRENGTH & CONDITIONING -LV.1

Excelsior

Football , Powerlifting, Weightlifting, Basketball, Hockey

Coach

GIULIANI OSAWE DESTINY

EXCELSIOR ATHLETE LV.1 aims to create athletes who want to face their limits.

This program is based on a 5-day training split (Lv.1) in which you have to face both the ability to recruit as many muscles as possible and the exceeding of your cardio-ventilatory limit.

It’s a 5-week program that follows the 4+1 mode

If you want to start knowing and facing your limits this program is for you.

It is recommended for contact sports players, but it is perfect for everybody, both athletes and non-athletes.

$65

Get EXCELSIOR STRENGTH & CONDITIONING -LV.1

STRENGTH & CONDITIONING BENEFITS

Proper strength and conditioning allow an athlete to strengthen supporting muscles, even out muscle imbalances, increase mobility, correct posture, stabilize joints, learn new movement patterns and enhance coordination and peripheral skills.

KEY POINT

# Increases muscle strength. # Increases muscle endurance. # Increases muscle fiber size. # Strengthened Mental Health. # Improves motor skill and confidence to engage further in physical activity. # Improves mobility and flexibility.

Features

Access to your coaches

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

Programming 5 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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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,all through an app

Equipment

Required

BARBELL // PLATES // DUMBELL // KETTLEBELL // JUMP ROPE

Sample Week

Week 1 of 5-week program

Sunday

Week 1 Day 1

Prep

Squat Prep

Easy run/bike/row for 3 min 3 Rounds of 8 Squat to Stand 8 Spiderman Lunge 8 Goblet Squat 15s plank

Back Squat

3 x 8

Conditioning

Thrusters - Pullups - Jump Rope

12 min AMRAP 10 Thrusters @ 35#/25# kg - 75#/ 55# lb 5 Strict Pullups 100 Jump rope singles Scaling/equipment subs Pullups - use band for assistance, or do jumping pullups Thruster - can use DB

Monday

VO2 MAX TRAINING

Circuit

RUN OR BIKE FOR 30 min both run or bike ( you can rest between each set ) - 5' 50% - 10' 80 % - 5 ' 50 % - 2' 90% - 1' 50% - 2' 80% - 10' 70%

Tuesday

Week 1 Day 3

Prep

Press Prep

Easy run/bike/row for 3 min 3 Rounds of Downward-facing dog to upward-facing dog x 8 Pass-Throughs x 8 Light DB/KB Overhead Press x 8 15s Plank

Bench Press

3 x 8

Conditioning

Push Press - Bar Facing Burpees - V Ups

15 min AMRAP 5 Push Press @ 71# / 48# 7 Bar Facing Burpees 12 V-Ups Can sub DB for Push Press if bar not available Can do Burpees if bar not available

Wednesday

VO2 MAX TRAINING

Circuit

RUN OR BIKE FOR 30 min both run or bike ( you can rest between each set ) - 5' 50% - 10' 80 % - 5 ' 50 % - 2' 90% - 1' 50% - 2' 80% - 10' 70%

Thursday

Week 1 Day 5

Prep

Deadlift Prep

Easy run/bike/row for 3 min 3 Rounds of 8 Cat/Camel 8 Squat to stand 15 Russian KB Swing (light) 15s side plank each side

Deadlift

3 x 8

Conditioning