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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.

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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.
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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
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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 5 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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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

Prep

A

Squat Prep

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

B

Back Squat

3 x 8

Conditioning

C

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

A

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

A

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

B

Bench Press

3 x 8

Conditioning

C

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

A

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

A

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

B

Deadlift

3 x 8

Conditioning

C

Double Unders - Butterfly Situps - American KB Swings

50/40/30/20/10 For Time Double Unders Butterfly Situps American KB Swings Scaling - sub single unders for double unders, and double the reps

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