Rockne O'Leary

Field Sports
Coach
Rockne O’Leary

Maximize your potential with this 12-Week Sports Performance training program designed to elevate your game, whether you are dominating on the field, ruling the court, or simply looking to train like an athlete again. This comprehensive program includes up to 5 workouts per week, featuring:

1. Upper & Lower Body Strength Training to build explosive power and resilience.
2. Sprint & Speed Training to improve acceleration, quickness, and agility.
3. Conditioning Workouts to enhance stamina and endurance for peak performance.
4. Perfect for athletes of all levels or anyone ready to reclaim their competitive edge, Athletic Edge is your ticket to training smarter, moving faster, and performing stronger. Let's bring your inner athlete to life.

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Upper & Lower Body Strength Training
Designed to build explosive power and resilience
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Sprint/Speed Development
To improve acceleration, agility, and quickness
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Conditioning Workouts
Conditioning workouts to enhance stamina and endurance for peak performance
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Designed for All Athletes
Speed x Strength is designed for athletes at any level and anyone eager to sharpen their competitive drive. It helps you train smarter, boost speed, and elevate performance. Unlock your potential and discover the athlete within you.
Features
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Programming 4 days per week
4 days of strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Coach Rock will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Required Equipment: ​4-6lb medicine ball3-5 mini hurdles Sprinting Shoes (i like turf or soccer cleats) Cones Mini Red Band Bodyweight Journal/Notebook 
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Sample Week
Week 1 of 12-week program
Sunday
GPP: W1 D1

A1

High Knee Pulls

2 x 10

A2

Quad Pulls

2 x 10

A3

Figure 4's

2 x 10

A4

Open the Gates

2 x 10

A5

Traveling Single Leg RDL

2 x 10

B1

A-March

3 x 10

B2

A-Run

3 x 10

B3

A-Skip

3 x 10

B4

Pogos

3 x 10

C1

RFE Split Squats

2 x 30

C2

Push Up

2 x 30

D

Kettlebell Swing

3 x 10

E1

SA Lunge Row

3 x 11

E2

Glute Bridge

3 x 30

F1

Barbell Curl

2 x 12

F2

OH Tricep Extension

2 x 15

Tuesday
GPP: W1 D2

A1

Reverse Lunge

12, 10, 8

A2

Neutral Grip Incline Press

12, 10, 8

B1

SL Glute Bridge

2 x 20

B2

Side Plank

2 x 20

C1

Pull Up

3 x 12

C2

3 Way Reach

3 x 5

D1

Face Pull

2 x 15

D2

Rear Delt Fly

2 x 12

D3

Single Leg Calf Raise

2 x 25

Thursday
GPP: W1 D3

A1

External Rotation w/ Punch

A2

Band Pull Aparts

1 x 40

A3

Wall Slides

1 x 10

B1

Beast Position

3 x 30

B2

Side Plank

3 x 20

B3

Glute Bridge

3 x 20

C1

Side Lunge

5, 4, 3, 2, 1

C2

Kettlebell Swing

1, 2, 3, 4, 5

D1

Push Up

2 x 30

D2

Front Raise

2 x 12

E1

DB Overhead Press

2 x 12

E2

Lateral Raise

2 x 12

FAQs
Do I need any special equipment for this program?
No, but access to basic gym equipment such as dumbbells, barbells, resistance bands, and a space for sprinting or speed drills will maximize your results.
Is this program suitable for beginners?
This program is best suited for individuals with some training experience. However, modifications can be made to adjust intensity based on your fitness level.
How much time will each workout take?
Workouts are designed to be completed in 60-90 minutes, depending on your pace and rest times.
Strength x Speed: High School Sport Performance Coaching