a13 - athEL1T3 Performance

Field Sports, Strength & Conditioning, General Fitness, Functional 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 3 days per week
3 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 10-week program
Sunday
Intro to SC 1.1

A1

Assault Bike

1 x 4:00 @ 5

A2

Half Kneel Wall Thoracic Rotation

1 x 10

A3

Banded X Walks

1 x 2 @ 10

A4

Inchworm

1 x 8

B1

Medicine Ball Slam

2 x 5

B2

Counter Movement Jump

2 x 4

C1

DB Goblet Squat

10, 8, 8

C2

DeadBug

3 x 40

D1

DB Bench Press

10, 8, 8

D2

Eccentric Chin Up

3 x 8

E1

Split Squat

3 x 10

E2

Sit Up - Weighted

3 x 10 @ 11.02 kg

E3

DB Curl and Press

3 x 15

F

Assault Bike

1 x 6:00

Tuesday
Intro to SC 1.2

A1

Assault Bike

1 x 4:00 @ 5

A2

Inchworm

1 x 8

A3

Half Kneel Wall Thoracic Rotation

1 x 10

A4

Banded X Walks

1 x 2 @ 10

B1

Pogo Jump

3 x 10

B2

Broad Jump

2 x 4

C1

KB Deadlift

10, 8, 8

C2

DB Plank Pull Through

3 x 40 @ 13.23 kg

D1

DB Shoulder Press

10, 8, 8

D2

TRX Row

3 x 12

E1

Glute Bridge 2up 1down

3 x 10

E2

Landmine Rotation

3 x 10

E3

Tricep Pushdown

3 x 15

F

Treadmill Work

1 x 6:00

Thursday
Intro to SC 1.3

A1

Inchworm

1 x 8

A2

Banded X Walks

1 x 2 @ 10

A3

Half Kneel Wall Thoracic Rotation

1 x 10

A4

Assault Bike

1 x 4:00 @ 5

B1

MedBall Lateral Scoop Toss

3 x 5

B2

Lateral Hop + stick

2 x 4

C1

Lateral Landmine Lunge

8, 6, 6

C2

Paloff Press with Rotation

3 x 8

D1

Inverted Row - Underhand

3 x 12

D2

Bench/Box Dips

3 x 12

E1

Side Plank on Elbows

3 x 30

E2

EZ Bar Bicep Curl

3 x 15

E3

Isometric calf raise hold

3 x 10 @ 3

F

Rowing

1 x 6:00

athEL1T3 - Intro to S&C