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No Off SZN 1: Strength Prep

Hassett Performance Academy

Coach
Dillon Hassett

Our Always an Athlete program is for those who are in that "life after athletics" point in their lives. We all know we need to train, but what are we training for. This program covers everyone who wants to simply get moving again to those who want to push themselves to their inner athletes standard of performance. With easily modifiable exercises and specific warm ups to build strength and stability throughout the body, this program is sure the keep you moving well and feeling confident in what your body can do!

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Stability
Through a series of active warm ups and isometric exercises we are going to build a strong and stable foundation from the bottom up. Progressive Compound Movements will help build adequate mobility through our major joints and proper activation of muscle groups working together.
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Progressive Strength
Week by week we are going to build upon our compound movements. The goal is to increase the overall volume on each movement and associated muscle groups through out the program. Changing the number of sets, reps or the desired working weight we will increase volume each week.
Features
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Access to your coach
I'll be here to 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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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 coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell
Recommended
Kettbell // Assault Bike
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Sample Week
Week 1 of 8-week program
Sunday
AAA Day 1

A1

Bear Crawl

3 x 10

A2

1-Arm KB Front Rack Carry

3 x 1:00

A3

1/2 Turkish Get Up

3 x 3

B

Speed Ladder

For Completion

C1

DB Swing

3 x 10

C2

DB Jump Lunge

3 x 10

C3

Glute Bridge

3 x 10

D

Front Squat

4 x 12 @ 60 %

E1

Step-Ups

3 x 6

E2

Lateral Lunge

3 x 6

E3

Goblet Squat

3 x 0:20

F

Air Squat

1 x 100

G1

Jump Rope

1 x 5:00

G2

Pass-Through

3 x 10

G3

Static Stretch

1 x 5:00

Monday
AAA Day 2

A1

Shoulder Pre-Hab

3 x 6

A2

DB Overhead Carry

3 x 20

A3

Crab Walk

B

4-Way/ Manual Neck

1 x 10

C1

Push-Up

3 x 10

C2

Pull-Up

3 x 10

C3

Lying Handcuffs

3 x 10

D

Bench Press

4 x 12 @ 60 %

E1

Incline DB Bench Press

4 x 12

E2

1-Arm DB Row

4 x 12

F

Push-Up

1 x 100

G1

Elite 6

For Completion

G2

Pigeon Stretch

2 x 0:30

Wednesday
AAA Day 3

Prep

A

Active Warm up: Bike

3 Rounds for completion 15-20 cal bike 10 Down Dog to Runners lunge per side 10 Single leg Glute Bridges per leg

B

Scarecrows

1 x 10

C

Hang Clean

5 x 5

D

Back Squat

4 x 12 @ 60 %

E1

Single Leg RDL

3 x 10

E2

Air Squat

3 x 20

E3

Glute Bridge

3 x 10

F1

DB Swing

1 x 10

F2

Sit-up

1 x 10

F3

Jumping Jacks

1 x 50

G1

Overhead Squat

3 x 10

G2

V-Ups

1 x 50

G3

Static Stretch

1 x 5:00

Thursday
AAA Day 4

A1

1-Arm KB Front Rack Carry

3 x 1:00

A2

1/2 Turkish Get Up

3 x 3

A3

Bear Crawl

3 x 10

B1

Clean Complex

3 x 1 @ 50 %

B2

Box Jump

3 x 5

C

Bench Press

4 x 10 LWP +5lb

D1

Plate Front Raise

3 x 20

D2

Spread Eagle Situps

3 x 10

D3

DB Shrug

3 x 10

E1

Plate Hold

3 x MAX

E2

Plank

3 x MAX

E3

Push-Up

3 x MAX

F1

Fire Hydrant

3 x 10

F2

Band Pull-Apart

3 x 10

F3

Barbell Bicep Curl

3 x 10

Coach
coach-avatar Dillon Hassett

Trust Belief Accountability. Trust the process, because it is a process. Believe in yourself, you have to believe it can happen before it happens. Accountability, stay accountable to the program, run the play and good things happen.

No Off SZN 1: Strength Prep