New

Off-Season Program

Havoc Training Methods

Coach
Ryan Gonzales

Power, Strength, Size, Speed, Agility, Conditioning. Everything you need in your arsenal to become the best athlete you can be. Maximize your athletic performance with this 6-day training program. 3 days of lifts and 3 days of alternating speed, agility, and conditioning.

Features
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Programming 6 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Full Gym Access
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Dynamic Warm-Up

1 x 5

B

Skip Series

1 x 20

C

Sprints

60, 40, 20 @ 6, 8, 10

Monday
Week 1 Day 2

A1

Hang Clean Pull (Above The Knee)

4 x 5

A2

Seated Box Jumps

4 x 3

B1

Landmine Split-Stance Single-Arm Push Press

4 x 5

B2

Power Sled Pulls

4 x 5

C1

Slideboard DB Lateral Lunge

3 x 8

C2

Pull-Ups

3 x MAX

D1

Eccentric Slideboard Hamstring Curl

3 x 8 @ 0:05

D2

Weighted Hanging Knee Tucks

3 x 12

Tuesday
Week 1 Day 3

A

Dynamic Warm-Up

1 x 5

B

Skip Series

1 x 20

C

Track/Treadmill Work

8 x 400

Wednesday
Week 1 Day 4

A1

Band Pull-Aparts

3 x 12

A2

Off-Set Suitcase/Bottoms-Up Waiter’s Carry

3 x 20

B1

Med-Ball Lateral Scoop Toss

3 x 5

B2

Med-Ball Slam

3 x 5

C1

Barbell Bench Press

10, 8, 8, 8

C2

Half-Kneeling Cable Face Pull

15, 12, 12, 12

D1

Incline DB Row

3 x 12

D2

Half Kneeling Banded Trunk Rotation

3 x 12

E1

DB Hammer Curls

3 x 12

E2

DB Skullcrushers

3 x 12

F1

Bench Dowel Shoulder Flexion Stretch

3 x 1:00

F2

Dowel Shoulder Internal Rotation Stretch

3 x 0:30

Thursday
Week 1 Day 5

A

Dynamic Warm-Up

1 x 5

B

Skip Series

1 x 20

C

Crossover Step Agility

4 x 0:10

D

Pro Agility (5-10-5)

Friday
Week 1 Day 6

A1

KB/DB Suitcase Carry

3 x 20

A2

Banded Glute Bridge Isometric

3 x 1 @ 0:45

B1

DB Squat Jumps

4 x 5

B2

Alternating Elevated Plyo Push-Ups

4 x 3

C1

Depth Box Jump

4 x 5

C2

Med-Ball Side Slams

4 x 5

D1

Single-Arm DB Rear-Foot Elevated Split-Squat (RFESS)

3 x 12

D2

Single-Arm Lat Pulldown

3 x 12

E1

Single Leg Landmine RDL

3 x 12

E2

Seated DB Shoulder Press

3 x 12

E3

Side Plank Band Row

3 x 12

Coach
coach-avatar Ryan Gonzales

Sports Performance Coach at CSU-Pueblo, Owner of Havoc Training Methods, Bachelor's of Science in Exercise Science and Strength and Conditioning, Certified Strength & Conditioning Specialist, USA Weightlifting Level 1 Performance Coach, U.S. Army Combat Veteran

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Maximize Your Athletic Performance!

The off-season is when you get better! Don't wait, start training now and take full advantage of this training program!

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FAQs
Do I have to do the speed & agility days separate from the lift days?
You can move each individual session on your calendar however you see fit. Everyone has different schedules so as long as it works for you. I only recommend that if you combine the running with the lifts, that you do the running session first.
What if I don't have the equipment to perform a certain exercise?
The app allows you to swap exercises at any time. I do my best to provide alternative options for exercises that I know might not be as accessible in most gyms. If there is not a "swap" option, please send me a message and I'll help you pick an alternative exercise with a similar purpose.
The Proof
verified-athlete-avatar Dylan Zavatini

Colorado State University Pueblo/Soccer

Verified Athlete

"Once I started working with Ryan as a coach, I noticed a significant improvement in my speed, agility, and strength. Not only did I notice results faster with his coaching, but I also noticed how it transferred to my athletic performance in soccer."

verified-athlete-avatar Matt Hansen

BYU Commit/Baseball/Shortstop

Verified Athlete

"Working with Ryan the last 6 years has been the best thing for my baseball career. He has helped me become stronger, faster, and healthier while giving me the tools to prepare my body for peak performance. Without him as my coach I wouldn't be playing at this high of a level everyday."

Off-Season Program