a13 - athEL1T3 Performance

Field Sports, Strength & Conditioning, Functional Fitness, General Fitness
Coach
Anthony Gugliotta

Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
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Access to your coaches
A coach who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
4 Time effective sessions per week, carefully programmed to minimise fatigue but maximise training benefits!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
TrainHeroic is the perfect platform to take your sessions with you anywhere in the world, in a simple to use package.
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Sample Week
Week 1 of 5-week program
Sunday
Team Sport 2.1

A1

Inchworm Push-Up

1 x 10

A2

Hammy Walkouts

1 x 8

A3

Band Clamshell

1 x 8

A4

Duck Walk

1 x 2 @ 10

A5

Half Kneel Wall Thoracic Rotation

1 x 10

A6

Banded Internal RC

1 x 10

A7

Banded External RC

1 x 10

A8

Banded March (Hip Flex.)

1 x 16

B1

Box Jump - DB Accentuated Eccentric

2 x 4

B2

ResBand Counter Movement Jump

2 x 4

C1

BB Middle Rack Squat

3 x 8

C2

Lying Leg Raises

3 x 0:40

D1

Pull-Up

3 x 10

D2

Hollow Hold

3 x 0:30

E1

EZ Bar Bicep Curl

3 x 15

E2

Isometric Copenhagen Hold

3 x 0:30

Tuesday
Team Sport 2.2

A1

Duck Walk

1 x 2 @ 10

A2

Banded March (Hip Flex.)

1 x 16

A3

Banded External RC

1 x 10

A4

Banded Internal RC

1 x 10

A5

Hammy Walkouts

1 x 8

A6

Inchworm Push-Up

1 x 10

A7

Half Kneel Wall Thoracic Rotation

1 x 10

A8

Band Clamshell

1 x 8

B1

SL Hop to Lateral Bound

2 x 10

B2

CMJ to Broad Jump

2 x 4

C1

Trap Bar Deadlift

3 x 8

C2

Side Plank T raise

3 x 10

D1

Incline DB Bench Press

3 x 10

D2

DB Russian Twist

3 x 30

E

Smith Machine Calf Raise

3 x 12

Thursday
Team Sport 2.3

A1

Half Kneel Wall Thoracic Rotation

1 x 10

A2

Inchworm Push-Up

1 x 10

A3

Hammy Walkouts

1 x 8

A4

Band Clamshell

1 x 8

A5

Duck Walk

1 x 2 @ 10

A6

Banded March (Hip Flex.)

1 x 16

A7

Banded External RC

1 x 10

A8

Banded Internal RC

1 x 10

B1

MB Slam to Side toss

3 x 3

B2

SL Lateral hop to SL box jump

3 x 3

C

Lateral Landmine Lunge

3 x 6

D

Cable Rotations

3 x 8

E1

Half-Kneeling DB Shoulder Press

3 x 10

E2

DB Tripod Row

3 x 10

F

Adductor Plate Slides

3 x 5 @ 33.07 kg

Saturday
Primer Style - Low Vol. Speed/Power/Strength

A1

Half Kneel Wall Thoracic Rotation

1 x 10

A2

Banded March (Hip Flex.)

1 x 16

A3

Duck Walk

1 x 2 @ 10

A4

Band Clamshell

1 x 8

A5

Hammy Walkouts

1 x 8

A6

Inchworm Push-Up

1 x 10

A7

Banded External RC

1 x 10

A8

Banded Internal RC

1 x 10

B

Angled Pogo Jump

2 x 14

C1

DB Squat Jump

2 x 4

C2

Depth to Box Jump

2 x 4

D

Smith Machine Bar Throw

3 x 5

E

Smith Machine Iso Calf raise Hold

2 x 4 @ 3

F1

Explosive Landmine Lateral Lunge

2 x 4

F2

MedBall Lateral Scoop Toss

2 x 3

athEL1T3 - Team Sport 2