Hypertrophy - 6x10

Coach Shane Miller

Power Sports , Multi-sport, Strength & Conditioning
Coach
Coach Shane Miller

This program is for the athlete wanting, or needing, to gain weight in order to elevate his performance on the field/court. Many times an athlete (Baseball, Basketball, Football, Lacrosse, Hockey, Track&Field) finds himself the under the necessary body weight and size for success in his sport. An increase in size would also lead to an increase in speed, strength, and power leading to improved performance. This is NOT a bodybuilding "bulk" program. This is designed specifically for the sport athlete to gain size and strength while maintaining and even improve athletic prowess.

By purchasing this program you are hiring Coach Shane to guild you through the entire process. You are not required to but Coach Shane encourages you to connect with him on a virtual call for an initial consultation. There you will talk about your goals and specific situation. Coach Shane will then design a specific sample meal plan, recommended supplements, and give you all the information you need to get started. Coach Shane will then coach you through the TH mobile app and possible connect if needed on a virtual call.

Reach out to Coach Shane prior to purchasing to find the right program for you.

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Gain Athletic Muscle Mass
This is NOT a bodybuilding "bulk" plan. This is for athletes who need to perform.
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Increase Muscle NOT Fat
It's not necessary to gain fat along with muscle only to need a "cut" phase to follow. Coach Shane will guild you through a nutrition plan to stay lean and/or drop body fat.
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Muscle that MOVES
Some bodybuilding bulk programs make the body stiff, rigid, and "bulky." This program challenges the body to stay supple and even increase mobility.
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Secret Sauce
Coach Shane is the Secret Sauce. Some programs just deliver sets & reps and leave you alone. Often it's difficult for athletes to gain muscle. Coach Shane will walk with you making adjustments as needed to maximize results safely and effectively.
Features
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Access to your coaches
Coach Shane will hold you accountable and provide the feedback you need to grow
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Programming 6 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 will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Fully Equipped Training Facility
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Sample Week
Week 1 of 6-week program
Monday
Week 1 Day 2

A

Body Weight

For Completion

Prep

B

Basic Warm-Up

1-3 Rounds as needed to get the blood moving, feel warmed up, and ready to start the specific movement prep of the day 30 Jumping Jacks 5ea Leg Step Back Samson Stretch 10 Yoga Push-up 5ea Leg Step forward twist lunges 5ea side Push-Up w/ T Rotation

Prep

C

Shoulder Prep Circuit

1 Round of 5 - Band Shoulder Pre-Hab 5 - Way Shoulder Mobility

D

Bench Press

6 x 10 @ 65 %

E

Pull-Up

6 x 10

F

Dip

6 x 10

G

Bent Over Row

6 x 10

H

Upper Body Mobility Series

1 x 5:00

Tuesday
Week 1 Day 3

Prep

A

Basic Warm-Up

1-3 Rounds as needed to get the blood moving, feel warmed up, and ready to start the specific movement prep of the day 30 Jumping Jacks 5ea Leg Step Back Samson Stretch 10 Yoga Push-up 5ea Leg Step forward twist lunges 5ea side Push-Up w/ T Rotation

Prep

B

Deadlift Prep Circuit

2-3 Rounds (light to Moderate weight/bands) 20 Alternating KB Swings 10ea KB 1 Leg Handoffs 10ea Band TKE 20 Banded Good Morning - Additional/optional Hip Mobility - Banded Hip Flexor Mobility Banded Monster Walks Banded Posterior Hip Mobility

C

Deadlift

6 x 10 @ 65 %

D

Front Squat

6 x 10 @ 65 %

E

Barbell Reverse Lunges

6 x 10

F

Poorman Glute/Ham

5 x 10

G

Lower Body Mobility Series

1 x 5:00

Wednesday
Week 1 Day 4

Prep

A

Basic Warm-Up

1-3 Rounds as needed to get the blood moving, feel warmed up, and ready to start the specific movement prep of the day 30 Jumping Jacks 5ea Leg Step Back Samson Stretch 10 Yoga Push-up 5ea Leg Step forward twist lunges 5ea side Push-Up w/ T Rotation

B

Barbell Bicep Curl

4 x 15

C

Skull Crushers

4 x 15

D

3-way Shoulder Shocker

4 x 15

E1

Hammer Curl

4 x 15

E2

Tricep Pushdown

4 x 15

F1

Abmat Sit-up

1 x 50

F2

Reverse Crunch

1 x 50

Recovery

G

CPS Recovery

1-3 min on each stretch for a good 6-10 min cool down Elevated Child's Pose Pigeon Stretch Prone Scorpion

Thursday
Week 1 Day 5

Prep

A

Basic Warm-Up

1-3 Rounds as needed to get the blood moving, feel warmed up, and ready to start the specific movement prep of the day 30 Jumping Jacks 5ea Leg Step Back Samson Stretch 10 Yoga Push-up 5ea Leg Step forward twist lunges 5ea side Push-Up w/ T Rotation

Prep

B

Squat Prep

2 Rounds Light Weight: 10-35# 10ea 1-Leg RDL 10 Goblet Squat 10ea Cossack Squat - Additional/Optional Mobility - Band Hip Flexor Stretch Banded Posterior Hip Mobilization Banded Ankle Dorsi Flexion Mobilization

C

Back Squat

6 x 10 @ 65 %

D

Barbell RDL

6 x 10

E

Barbell Lunge

6 x 10

F

Sled Push

6 x 30

G

Lower Body Mobility Series

1 x 5:00

Friday
Week 1 Day 6

Prep

A

Basic Warm-Up

1-3 Rounds as needed to get the blood moving, feel warmed up, and ready to start the specific movement prep of the day 30 Jumping Jacks 5ea Leg Step Back Samson Stretch 10 Yoga Push-up 5ea Leg Step forward twist lunges 5ea side Push-Up w/ T Rotation

B

Rotator Cuff Circuit

For Completion

C

Shoulder Press

6 x 10 @ 65 %

D

Inverted Row

6 x 10

E

Incline DB Bench Press

6 x 10

F

1-Arm DB Row

6 x 10

G

Upper Body Mobility Series

1 x 5:00

Coach
coach-avatar Coach Shane Miller

Coach Shane is in his 20th year as a professional strength & conditioning coach. Coach Shane coached 7 years as a Division 1 College Strength Coach (Nebraska, Colorado, Liberty), owned and operated a CrossFit and Sports Performance training center in Littleton, Colorado, and now coaches out of his garage gym and local high schools. Follow Coach Shane on Instagram & Twitter @shanemiller3

The Proof
verified-athlete-avatar K. Rosel

Junior High School Football Player

Verified Athlete

"I had not had much success in gaining weight. I had gotten stronger with training but still was lacking the size I need for High School Football. I have gained 12 pounds in 6 weeks with Shane's program and guidance. The diet and supplement info was a huge part of my results along with the lifting."

verified-athlete-avatar J. Philips

High School Senior Baseball Player

Verified Athlete

"My junior year I was tall and skinny. I had the height but not the size. Coach Shane helped me gain 20 pounds over a couple months. I feel great, my throwing velo, my running speed, my exit velo are all way higher with my bigger, and stronger body. I'm excited for my Senior year!!!"

verified-athlete-avatar S. Allison

Sophomore High School Lacrosse

Verified Athlete

"Coach Shane got me big and strong! The workouts are hard but I know I am doing what I need to do to get results. Coach Shane motivates me and keeps me on track with my workouts, diet, supplements. I feel so much confidence going into the rest of my HS career and into college lacrosse."

Hypertrophy - 6x10