ATHLETE OFFSEASON Training

The SiX

Field Sports, Multi-sport, Power Sports , Weightlifting, General Fitness, Functional Fitness, Other, Personal Training
Coach
Ryan Givens

Don't waste time in the weight room doing things that don't translate to the field! This program is designed to help make you a stronger athlete on AND off the field!

ORRR if you're a former athlete, like myself, and you want to train like a beast, this is the program for you!

$20
Get ATHLETE OFFSEASON Training
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STRENGTH AND POWER
This program provokes intentional muscle damage from both strength and power movements. Progressive overload allows the body to master the movements and be able to incrementally increase weight and gain power!
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Muscle SIZE
Your muscles will breakdown from power and strength, and grow back BIGGER to make room for more strength. You're going to look GOOD!
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Increase Jumping Height
Focus on explosive movements will add potentiation to the body, allowing the body to move faster, more efficiently. You will jump higher and farther than ever before!
Features
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Programming 4 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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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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
BARBELL // DUMBBELL // CABLE MACHINE // CHAINS // BANDS
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Low Pogo Jumps

2 x 0:10

A2

Snap Down

2 x 5

B

Power Clean

3 x 3

C

Chain Back Squat

2 x 4

D

Back Squat

2 x 12

E1

Bulgarian Split Squat

3 x 16

E2

Split Lunge Jump w/ MB Rotation

3 x 8

F

SL RDL w/ Foam Roller

3 x 16

G

Glute-Ham Raise

3 x 8

H

Calf Raise

3 x 16

Monday
Week 1 Day 2

A1

Scap Swimmers

2 x 10

A2

Push-Up

2 x 5

B

Chain Bench Press

2 x 4

C

Bench Press

2 x 12

D1

Kneeling DB Arnold Press w/ MB squeeze

3 x 8

D2

Dual SA Lat Pulldown

3 x 10

E1

Cable Lateral Lunge w/ Thoracic Rotation

3 x 8

E2

Close Grip DB Tricep Press

3 x 10

F

1-Arm DB Row

3 x 16

G

Weighted Chin Ups

3 x 8

Wednesday
Week 1 Day 4

A1

Low Pogo Jumps

4 x 10

A2

Forward Bound

2 x 15

A3

Switches - Single

2 x 15

A4

Straight Leg Bounds to Sprint

2 x 15

B1

Depth Jump Hold

2 x 3

B2

Reactive Power Lateral Shuffle Step

2 x 4

C

Hurdle Hop to Stabilize

3 x 1

D1

Hip Hang Clean

3 x 3

D2

Seated Box Jump

3 x 1

E

Pin Squats

3 x 4

F1

Iso Rack Hold

3 x 1 @ 0:05

F2

Trap Bar Jump

3 x 2

G

Goblet Transverse Lunge

3 x 16

H1

KB Hip Flexor Lift

3 x 10

H2

Glute-Ham Raise

3 x 8

Thursday
Week 1 Day 5

A1

Prone Y-T-W

2 x 15

A2

Push-Up

2 x 10

B

Bench Press

2 x 3

C

Neutral Grip Shoulder Press

3 x 8

D

Pull-Up

3 x 10

E

Power Shrugs

3 x 8

F1

SL Bicep Curl

3 x 16

F2

Dip

3 x 12

Coach
More from The SiX
coach-avatar Ryan Givens

Ryan has 3 years of full time personal training experience, and 6 years in the fitness industry. Originally a successful college football coach, Ryan bring his passion and expertise to help others exceed expectations on the daily.

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Train like a PRO ATHLETE

Whether you're training for the next season or training to stay in great shape, this program has your name written all over it! Come train like your favorite athlete.

Get ATHLETE OFFSEASON Training
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