Kick-On (Hero 2 Superhero): Training by Liam Hunn in TrainHeroic

Superhero Fitness

Strength & Conditioning
Coach
Liam Hunn

This 8 week programme follows on from the KIck-Start programme and is for athletes at an experienced level of fitness. You will gain strength and power and improve overall conditioning as we lead into a more elite level of training.

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
General gym equipmentBarbell // Dumbells // Kettlebells // Skierg // Power Bands // Air bike // Air runner // Rower..
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Kick-On 1

A

Air runner (SF)

@ 4:00

B1

Scorpion and groiner and t rotation (SF)

1:30, 1:00, 0:30

B2

Iron cross (SF)

3 x 10

C

Sumo Deadlift (barbell) (SF)

4 x 10

D

Bench press (barbell) (SF)

4 x 8

E

Single arm DB row (SF)

4 x 16

F

Overhead Lunges barbell (SF)

4 x 12

G1

Wall ball (SF)

3 x 15

G2

Rowing concept2 (SF)

3 x 500

Tuesday
Kick-On 2

A

Air assault bike (SF)

@ 4:00

B1

Downward dog and pigeon (SF)

1 x 2:00

B2

Bridge reachover (SF)

1 x 1:00

B3

Banded wrist mobility (SF)

1 x 1:30

C

Front Squat (SF)

3 x 8

D

Strict high pull (SF)

3 x 8

E

Push Press (SF)

3 x 8

F

Straight arm Pulldown (SF)

3 x 8

G

Trap bar deadlift (SF)

3 x 8

H1

Air assault bike (SF)

3 x 20

H2

Thrusters DB (SF)

3 x 15

Thursday
Kick-On 3

A

Air runner (SF)

@ 4:00

B1

Scorpion and groiner and t rotation (SF)

1:30, 1:00, 0:30

B2

Iron cross (SF)

3 x 10

C

Sumo Deadlift (barbell) (SF)

4 x 10

D

Bench press (barbell) (SF)

4 x 8

E

Single arm DB row (SF)

4 x 16

F

Overhead Lunges barbell (SF)

4 x 12

G1

Air runner (SF)

3 x 400

G2

American KB swings (SF)

3 x 15

Kick-On (Hero 2 Superhero)