adrian.mateo@live.com1234
Strength & Conditioning
Coach
Adrian Mateo
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Build Real Strength
Develop your squat, press, and deadlift through structured progressions that drive measurable results week to week.
Train With Purpose
Every session is programmed with intent. No random workouts, just a clear path toward getting stronger.
Move Better, Lift Better
Improve technique, stability, and control so you can lift more efficiently and reduce injury risk.
Develop Power and Explosiveness
Incorporate dynamic movements that translate strength into real athletic performance.
Build a Strong Foundation
Create the base you need to perform better in any training style, whether it’s hybrid training, running, or conditioning.
Features
Access to your coach.
A coach who will hold you accountable and provide the feedback you need to grow
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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.
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1
A
Back Squat
5, 5, 3, 3, 2, 1, 1, 3 @ 40, 50, 60, 70, 75, 80, 85, 100 %
B
TrapBar Jump
5 x 6
C1
DB Bulgarian Split Squat
3 x 8
C2
Cossack Squat
3 x 8
C3
Calf Raise
3 x 15
D1
Split Stance Med Ball Rotation
3 x 8
D2
Hollow Hold
3 x 0:30
Tuesday
Week 1 Day 3
A
Strict Press
5, 5, 3, 3, 2, 1, 1, 3 @ 40, 50, 60, 70, 75, 80, 85, 100 %
B
DB Push Press
5 x 6
C1
Ring Dips
3 x 8
C2
Barbell Upright Row
3 x 8
C3
Band Face Pull
3 x 15
D1
KB Halo
3 x 8
D2
Bear Position Bird Dog
3 x 8
D3
Banded Tib Raises
3 x 20
Thursday
Week 1 Day 5
A
Deadlift
5, 5, 3, 3, 2, 1, 1, 3 @ 40, 50, 60, 70, 75, 80, 85, 100 lb
B
Pendlay Row
5 x 6
C1
B-Stance RDL with Rotation
3 x 8
C2
Bent Over DB Row
3 x 8
C3
Med Ball Bridge Curl
3 x 8
D1
KB Farmer's Walk
3 x 100
D2
Paloff Press
3 x 8
D3
Single Leg Standing Calf raise
3 x 8
More from adrian.mateo@live.com1234
teams
