Rough House Primer Program

ROUGH HOUSE TRAINING

General Fitness, Football , Bodybuilding
Coach
Sonny P

This is a 7 day Program. The first phase will be designed to stimulate connective tissue health and increase your cardiac output. This will be done with a combination of carry and sled work mixed with calisthenics.

This program offers the opportunity to expose intermediate, and post season clients to staged conditioning. A mixture of traditional hypertrophy lifting, calisthenics, as well as weighted carry and sled elements will be used. This approach is designed to increase metabolic efficiency and lactic threshold in the athlete. This is done through varying training modalities. The athlete will be switching from a full body phase, that mixes sled and calisthenics. Then switch to traditional weight room elements utilizing the Yessis 1x20 method in an effort to build good motor patterns and endurance.

No more "resting" and waiting to feel better. Now, you will be proactive to initiate recovery. There are active recovery days throughout the 5 months for you to be able to facilitate recovery.

The idea of this program is that you will have enough time to build good motor patterns and good form before really loading up weight.

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Athlete Focused
You have selected the Pre-formance Program. This is the beginning of all of our programming and has a mix of hypertrophy elements with a focus on building conditioning as first and foremost. I truly believe that the stronger your heart the stronger you can become.
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Basic Equipment Needs
No ultra special equipment. The implements used can be found in almost every gym. Even the most modestly equipped scholastic gyms.
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Varied but Specific
The movement through the program allows you to progress both health and strength through a periodized system that eventually culminates in a Conjugate style of training
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Base Building
Not just muscle but proper motion building
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 7 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 and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Bands // Barbell // Dumbells // Leg press // Leg Extension // Leg Curl // Jump Rope // Kettle Bell // Push/Pull Sled // Sand Bags
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Sample Week
Week 1 of 20-week program
Sunday
Rough House Primer wk 1

Warm-Up

A

Dynamic Warm-Up

10 Jumping Jacks 10 Trunk Twists 10 Knee to Chest Stretches 10 Mountain Climbers 10 Lucky 7 Stretches 10 Windmills 5 Knee to Chest Jumps 10 Air Squats 10 Jumping Jacks 10 Push-ups 2x Carioca (10 yds) 2x Side Shuffle (10 yds) 2x Toy Soldiers (10 yds) 2x High Knees (10 yds) 2x Skip For Height (10 yds) 2x Backpedal (10 yds) 2x Striders (10 yds)

B

Pick 'Em Cardio Session

1 x 20:00

Monday
Rough House Primer wk 1

Warm-Up

A

Dynamic Warm-Up

10 Jumping Jacks 10 Trunk Twists 10 Knee to Chest Stretches 10 Mountain Climbers 10 Lucky 7 Stretches 10 Windmills 5 Knee to Chest Jumps 10 Air Squats 10 Jumping Jacks 10 Push-ups 2x Carioca (10 yds) 2x Side Shuffle (10 yds) 2x Toy Soldiers (10 yds) 2x High Knees (10 yds) 2x Skip For Height (10 yds) 2x Backpedal (10 yds) 2x Striders (10 yds)

B1

Pull-Up

2 x MAX

B2

3/4 Range of Motion Push-Up

2 x MAX

B3

Inverted Rows

2 x MAX

C

Isometric Lunge Hold

4 x 1 @ 5

D

Farmers carry

4 x 30 @ 3

E

Sandbag Carries

4 x 30 @ 3

F

Sit-up

1 x MAX

Tuesday
Rough House Primer wk 1

Warm-Up

A

Warm-Up Basic Full Body

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds)

B1

Frankenstein Walks

2 x 10

B2

Calf Stretch

2 x 0:30

C1

Hamstring Rope Stretch

2 x 12

C2

Scorpion

2 x 20

D

Pectoral Stretch

2 x 20

Wednesday
Rough House Primer wk 1

Warm-Up

A

Warm Up Lower w/Lateral Lunge

20 Windmills 15 Trunk Twists 15 Jumping Jacks 12 Groiners 10 Lateral Lunges (5 each side) 8 Face to Wall Squats: Hands up and arms slightly wider than shoulder width, Palms facing wall. Your toes should be about 12-14 inches from the wall. When descending and ascending keep your arms up and palms facing the wall. Start your descent by poking your hips backwards as if you were closing a door with your butt. You will lower all the way down until your heels touch your glutes. DO NOT explode out of the bottom. Focus on an even and controlled speed upward. You will also focus on "spreading the floor" as you ascend. In other words, push your feet outward as you ascend. DO NOT lean forward. Chest out and up, inhale on your way down, exhale on your way up.

B1

Beginner Push Ups

2 x MAX

B2

Inverted Rows

2 x MAX

B3

Scap Push-Up

2 x 15

C

Cook Hip Lift

4 x 8

D

Forward Sled Drag

5 x 30 @ 4

E

Backward Sled Drag

5 x 30 @ 4

F

Paloff Press

4 x 5 @ 0:05

Thursday
Rough House Primer wk 1

Warm-Up

A

Warm-Up Basic Full Body

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds)

B1

Walking Toe Touches

2 x 10

B2

Calf Stretch

2 x 0:30

C

Mcgill Standing Hip circles

2 x 12

D

Hip Airplane

2 x 10

E

Fire Hydrant

2 x 10

Friday
Rough House Primer wk 1

Warm-Up

A

Dynamic Warm-Up

10 Jumping Jacks 10 Trunk Twists 10 mountain climbers 10 Knee to chest Stretches 10 Lucky 7 Stretches 10 Windmill Stretches 5 knee to chest jumps

B1

Inverted Rows

2 x MAX

B2

Push-Up

2 x MAX

B3

Chin-Up

2 x MAX

C

Back Extension Hold

2 x 2 @ 5

D

Front Rack Carry

4 x 30 @ 3

E

Suitcase Carry

4 x 30 @ 3

F

Med Ball Toe Touch

1 x MAX

Saturday
Rough House Primer wk 1

Warm-Up

A

Dynamic Warm-Up

10 Jumping Jacks 10 Trunk Twists 10 Knee to Chest Stretches 10 Mountain Climbers 10 Windmills 5 Knee to Chest Jumps 10 Air Squats 10 Jumping Jacks 10 Push-ups 2x Carioca (10 yds) 2x Side Shuffle (10 yds) 2x Toy Soldiers (10 yds) 2x High Knees (10 yds) 2x Skip For Height (10 yds) 2x Backpedal (10 yds) 2x Striders (10 yds)

B

Shoulder Sleeper Stretch

4 x 0:05

C

Scorpion

2 x 10

D

Cobra Stretch

2 x 3 @ 0:05

E

Deep Squat to Hamstring Stretch

2 x 10

F

Horse Walk

2 x 10

G

Couch Stretch (Hip Flexors)

2 x 0:10

Coach
coach-avatar Sonny P

Longtime fitness enthusiast as well as a collegiate football and track athlete. Currently raising and training the next generation of athletes.

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WELCOME TO THE ROUGH HOUSE!!

I cannot truly express how thankful I am that you selected my program. I am looking forward to you sharing your progress and seeing the results of your hard work. Stay tuned in and signed in to help make this the ULTIMATE PRE-SEASON PROGRAM. Looking for

Get Rough House Primer Program
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FAQs
What Did I Buy?
This is the foundation of all of my programming. This primer has a mix of hypertrophy elements with a focus on building conditioning first and foremost. I have intentionally kept the implements simple due to a lack of access for most lifters to the more complex training devices out there.
How?
This program offers the opportunity to expose novice, intermediate, and post season clients to conditioning and hypertrophy to increase metabolic efficiency and lactic threshold in athletes. This is done through a varying training modalities.
How long is the Program?
This program is 20 weeks or five months of training. Each week you will have 7 days of programming available. Not just workouts are programmed but active rest and recovery days.
What is after the 20 weeks?
You will be able to enter into any training regime you choose at this time. This program is meant to be a primer for intermediate lifters as well as the start of the off-season into the pre, pre-season for American football players.
The Proof
verified-athlete-avatar Cannonball

High School Football Player

Verified Athlete

"Bigger faster stronger. Summer practice is in 11 weeks but I'm ready right right now!!"

Rough House Primer Program