Cam McDonald Training

Field Sports, Hockey, Power Sports , General Fitness, Speed, Functional Fitness, Strength & Conditioning
Coach
Cam McDonald

Get athletic again!

You don't stop being athletic because you get older, you stop being athletic because you don't expose yourself to athletic movements anymore.

This program is progressively structured to get you athletic again.

Sprint 2x per week
Lift 2x per week
Become More Resilient
Build Capacity to Perform
Play

Features
1 sessions per week
Must use App app to view and log training
Program Training
$97
Get Rebuild, Reload, Rise
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Train like an athlete.
Warmups, sprints, throws, plyos, strength training, and conditioning all incorporated to make you the most athletic version of yourself.
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Use it, instead of losing it.
Rather than feeling intimidated by competition and losing confidence in your body, this program builds the qualities to keep you athletic.
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Notice the difference.
Move pain-free, feel fast and explosive again, jump higher, and have more confidence. Ultimately, you will feel more athletic again.
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A coach who practices what they preach.
I have built a framework using myself as the 'test dummy' and now I am using it to allow others the chance to rediscover their athleticism.
Features
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Programming 5 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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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
Week 1 of 12-week program
Sunday
RRR Week 1 Day 1

A

Warmup A

B

Broad Jump

3 x 3

C

4 Step Accel - Half Kneeling

2 x 2

D

7 Step Accel - 2 Point Start

2 x 2

E

Hill Sprint

20, 20, 30, 30

F

Sprint

2 x 10

Monday
RRR Week 1 Day 2

A

Lower Body Warmup

B

MB Rocker Box Jump

3 x 5

C

Back Squat

3 x 8

D

Deficit RDL

3 x 8

E1

Landmine Rotation - Tall Kneeling

3 x 10

E2

Hanging Frog Raise

3 x 10

E3

Copenhagen Side Plank

3 x 15

Tuesday
RRR Week 1 Day 3

A

Upper Body Warmup

B

Plyo Pushup - Bench

3 x 4

C

Barbell Bench Press

3 x 8

D1

Chin-ups

D2

Incline DB Press - Feet Up

3 x 8

E1

DB Hammer Curls

3 x 15

E2

Dips - Bodyweight

Wednesday
RRR Week 1 Day 4

A

Warmup B

B

Wall Iso

2 x 10

C

Wall Iso + Knee Drive

2 x 5 @ 5

D

Wall Iso + Loaded Hip Drive

2 x 5

E

Wall Iso + Loaded Hip Drive to Switch

2 x 5

F

135 Degree Jumps

2 x 1

G

90 Degree Jumps

2 x 1

H

45 Degree Jumps

2 x 1

I

0 Degree Jumps

2 x 1

J

Build-Up Sprint

20, 20, 30, 30, 40, 40

K

MB Reverse Scoop Toss

2 x 5

L

MB Lateral Bounds

2 x 5

Thursday
RRR Week 1 Day 5

A

Air Bike Sprints

B

Air Bike Sprints

C1

Split Squat Isometric

2 x 30

C2

Standing Calf Isometric

2 x 5 @ 6

D1

Standing Single Arm DB Row

3 x 10

D2

Seated Hamstring Curl

3 x 10

D3

Seated Calf Isometric

2 x 5 @ 6

Coach
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