Alumni Reloaded

KDARR Performance

Football
Coach
Kyle Harris

Adjusting to life after college athletics can be challenging, especially when it comes to fitness. You may have struggled to maintain your training after your playing days ended, feeling bored or discouraged, which makes it hard to commit to getting fit again.

When your athletic career ends, so do the motivations that kept you training: the coaches holding you accountable, the strength staff guiding your workouts, the camaraderie pushing you through tough sessions, and the sense of purpose in preparing for "next season." Suddenly, your identity as a college athlete is gone, and adapting to this change can be difficult. Before long, the body you worked hard to maintain as a competitor may begin to fade, leaving you wondering what happened.

Whether it's been 10 months or 5 years since you retired, you don’t have to dwell on the "glory days." With the right guidance and a little structure to your training, you can regain the confidence and physique of an athlete, regardless of past regrets. If you’re feeling inspired but unsure of your next steps, this 12-week professionally designed program is your first step toward looking and feeling like an athlete again.

$20
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Ease In, Skyrocket Back
Overcome the biggest obstacle ex-athletes face in the gym when starting up again: DISCOURAGEMENT. Feeling weak and struggling to hit one rep of a weight you once crushed can be deflating. By finding the correct reentry point and progressing intelligently you can leverage your previous training experiences. Before long the progress will feel exponential and training will be like riding a bike.
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Get Fit and Stay Healthy
You have one big advantage over your former self: time is on your side. You don't have to rush to be ready for the season. Competitive sports beat you up and leave you with less recovery time. Now that you don't have to worry about your sport you get to train and progress according to how you feel and not be under the pressure of being game ready or being benched. This program will show you how.
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Train With Your Experience, Not Against
Most popular beginner programs are not made for you. You may feel like one, but you have far more training experience than the average beginner. Train like it. The techniques and methods in this template will help you safely but surely progress and get back to where you want to be without losing motivation because you're too bored from lifting like someone with zero training history.
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Make Training Fun (Again)
When you played you always had to make the demands of your sport the main thing. Now you get to make training the main thing. Go wild. Have fun. Getting stronger is fun. Flexing in the mirror is fun. Why do you think powerlifters made a sport out of the former and bodybuilders the latter? Relearn what training means to you at this point in your life and unlock new levels of gains.
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Been There, Done That. Written as Such.
This template is based on my experience as a former college athlete. After college, I went on to become a strength coach and even became discouraged and I completely gave up lifting. After 3 years of little to no training I was at the heaviest weight I'd ever been. No muscle and all fat. The 12 weeks making up this program comprised a block I made for myself and have ran several times since.
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 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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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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Delivered through TrainHeroic
Sweating over a 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 // Dumbbell // Common Gym Machines
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Bench Press

10, 10, MAX

B

Push-Up

3 x MAX

C

Barbell Row

5 x 10

D

EZ Bar Curl

3 x 12

E

Seated Incline DB Curls

3 x 15

F

Inverted Skullcrusher

3 x MAX

Monday
Week 1 Day 2

A

Back Squat

3 x MAX

B

Stiff Leg Deadlift

3 x 12

C

Forward Walking Lunges

3 x 15

Wednesday
Week 1 Day 4

A

Seated Chest Press

3 x 12

B

Machine Overhead Press

3 x 12

C

Machine Assisted Chin-up

3 x MAX

D

Lat Pulldown

5 x 12

E

Cable Curl

3 x 15

F

Tricep Pushdown

3 x 12

Thursday
Week 1 Day 5

A

Leg Press

3 x 12

B

Leg Extension

3 x 12

C

Prone Machine Hamstring Curl

3 x 12

Coach
More from KDARR Performance
coach-avatar Kyle Harris

A former two sport collegiate athlete in football and track, Kyle went on to become a Certified Strength and Conditioning Specialist and worked with college athletes. He now spends his time working as an in-person trainer in Southern California.

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IT'S NOW OR NEVER....

Right now is the only time we have. Whatever moment you are reading this is "now". Never undertaking the journey back is, well, never getting over your past and embracing your future. Do it now versus never. Take it from me someone like me who once was som

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FAQs
What happens if I don't have access to a gym?
This template is not for you. Watch this space for zero equipment program in the future.
How much time will this template take?
There are four lifting sessions and each session is more than one hour long.
What if I need to modify sessions/I don't have a piece of equipment?
When you sign up, you'll automatically receive an FAQ cheat sheet that answers the usual questions. If you're still unsure after that drop a message in the app and you'll get an answer.
Is this a good fit if I am rehabbing an injury?
It depends. Consult a physical therapist or doctor first. Some weeks you were cleared to play, other weeks you weren't. Any program can be modified for injury, its just a matter of knowing to what degree before the soul of the program loses its value.
I am not a former athlete. Would this program be beneficial for me?
If you're asking this question, the answer is probably yes. Athletes have a training history and usually know the basics which has been factored in to how the training template unfolds. You might have a tougher learning curve but the program can be successfully run by those with little experience.

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