Train608

Field Sports
Coach
David Mck

Setting the Tone for Athletic development Resiliency and Transformative growth

Features
4 sessions per week
Must use App app to view and log training
Program Training
$150
Get S.T.A.R.T Phase 1
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Foundation for Future Success
Early exposure to strength, power, and speed is vital for athletes starting their journey. Developing these traits alongside movement coordination builds a strong foundation, enhancing physical capabilities and movement mechanics. This focus ensures young athletes master key skills, boosting their performance, reducing injury risk, and setting them up for long-term success in their sport.
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Rapid Skill Acquisition
The program's emphasis on accelerated adaptation means athletes will quickly develop essential performance traits like strength, power, and speed. This rapid progression helps athletes see measurable improvements in a short period, boosting their confidence and motivation to continue training.
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Total Athletic Development
By focusing on Long-Term Athletic Development, this program ensures athletes build a solid foundation for lasting progress. Developing key performance traits like strength, power, and speed leads to consistent improvements, enabling athletes to perform at their best while continually advancing in their athletic journey.
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Injury Prevention and Resilience:
START focuses on applying appropriately timed training stress to drive the ideal adaptations in the athlete. This precision is crucial for developing strength, mobility, and stability while minimizing the risk of overuse or acute injuries. By aligning the training intensity with the athlete’s current abilities and developmental stage, we ensure that progress is both safe and sustainable.
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 4 days per week
4 days a week. Each day with a slightly different emphasis and focus to drive an overall athletic performance
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Exercise Video Guidance
Instructional videos and detailed explanations of movements, exercises, expectation and intent.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Access to the Trainheroic App is required
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A1

Spiderman crawl to vertical rotation

2 x 2

A2

Dead bug home position

2 x 0:45

A3

Pillar to plank press up

2 x 10

A4

Scapula Depressions

2 x 10

B1

Back Squat

3 x 5 LWP +5lb

B2

Box Jump

3 x 3 @ MAX

B3

45 degree calf raise

3 x 20

C1

Strict Press

3 x 5 LWP +2.5lb

C2

Rear Delt Fly

3 x 12

C3

Dumbbell Hammer Curl

3 x 10 @ MAX lb

D1

Quick feet Switch feet

5 x 0:10

D2

Lateral pro skier low box

5 x 0:12

D3

Box Jump

5 x 4

D4

Dynamic Step Up

5 x 10

Tuesday
Warm up series: Week 1 Day 2

A1

Static Side pillar hold

3 x 30

A2

See-saw walk

A3

Athletic burpee to vertical jump

A4

Supine scapula retraction

B

Deadlift

1 x 5 LWP +10lb

C

Strict Bodyweight Pull-Up

3 x MAX

D1

DB RDL to shrug

5 x 12

D2

Single Arm Dumbbell row (Bench)

5 x 8

D3

Rear Delt Flyes

5 x 10

E1

Supine scapula retraction

E2

Athletic burpee to vertical jump

E3

See-saw walk

E4

Static Side pillar hold

3 x 30

Thursday
Warm up series: Week 1 Day 5

A1

Inchworm

2 x 10

A2

Ipsilateral Deadbug

2 x 0:30

A3

Leg cradle lateral lunge w/ twist

2 x 2

A4

Pillar to plank press up

2 x 10

B

Back Squat

3 x 5 LWP +5lb

C

Bench Press

3 x 5 LWP +2.5lb

D1

DB squat jump

4 x 5

D2

Box Jump

4 x 5

D3

1/4 squat jump to 1/4 squat catch

4 x 10

D4

Broad Jump

4 x 3 @ MAX

Friday
Warm up series: Week 1 Day 6

A1

Lateral Banded Walks

2 x 20

A2

Forward/Backward Banded walks

2 x 20

A3

Side Pillar > High Knee

3 x 5

A4

Ninja Roll up

3 x 4

A5

Tuck Jump

3 x 10

B

Hang Power Clean

5 x 3 LWP +2.5lb

C

Strict Chin Up

3 x MAX

D1

Assault Bike

5 x 1:00

D2

Ball Slam

5 x 12

D3

Dumbbell walking lunge

5 x 10 @ MAX lb

Coach
More from Train608
coach-avatar David Mck

15 years Coaching experience. IYCA Certified High School Strength and Conditioning Specialist | IYCA Certified Speed Coach | Power Athlete Block One Coach | FSM Certified | Art of Coaching Certified | Crossfit L1 Certified | AED-CPR Certified |

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Get your S.T.A.R.T

Setting the Tone for Athletic development, Resiliency and Transformative growth is a science-backed approach designed to build strength, power, and speed while fostering athleticism. Invest in a program that sets the foundation for long-term success and pr

Get S.T.A.R.T Phase 1
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FAQs
Who is the START program designed for?
This program is specifically designed for athletes who are making their first venture into the weight room, or have never competed a linear progression. It focuses on developing foundational traits like strength, power, speed, and movement coordination, making it ideal for athletes just starting.
What makes the START different from other beginner training programs?
Unlike other beginner programs, START is grounded in the principles of Long-Term Athletic Development, and also focuses on an accelerated athletic adaptation. Our approach is about creating well-rounded athletes who develop strength, power, and speed in a way that sets them up for long-term success.
Will this program help reduce injuries in young athletes?
Yes, one of the key goals of the START program is injury reduction. By applying the right stress at the right time to encourage proper adaptations, we help athletes develop strength, stability, coordination, physical resilience which reduces the risk of injury and supports sustainable growth.

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