Always An Athlete V. 2: Training by Connor O'Neill in TrainHeroic

Always An Athlete V. 2

Next Level Training & Performance

General Fitness
Coach
Connor O'Neill

Athletes are some of the healthiest and strongest people. Many of us are also former athletes, whether it be high school, college, or beyond. What happens after your playing career is done? This is a problem for many people. How do I stay in shape without training for a specific sport? This program is designed with former athletes in mind, combining strength and conditioning with general exercises for health. You will feel comfortable with many exercises you saw in previous sport workouts and you will workout on the ability to stay healthy and perform in everyday life.

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Move Better
The foundation of this program is built around primary human movements: squat, hinge, pushing, pulling. By focusing on movements not exercises, your will not only get stronger, but also more functional in life.
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Feel Better
It's proven that exercise promotes improved mental health. It can also be difficult when you once defined yourself by the sport you now no longer play. This program will guide you with the right exercise and help you feel like the athlete you once were.
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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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 whole program is delivered all through an app.
Equipment
Required
Barbell, Plates, Dumbbells, Adjustable Bench
Recommended
Cables, Hammer Stretch Machines.
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Sample Week
Week 1 of 16-week program
Sunday
Full Pull

A

Foam Roll

1 x 5:00

Prep

B

Warm-Up

Shoulder Dislocations 3x5 Banded Shoulder Rotations 3x5 Hip Flexors 3x5 Worlds Greatest 3x5 90-90 Hip Turns 3x5 Banded Deadbugs 3x5 Banded Pallof Press 3x5

C

American KB Swing

3 x 5

D

Hex Bar Deadlift

3 x 6

E

Chin-Up

4 x 8

F1

Single Arm DB Row

3 x 8

F2

Kickstand Deadlift

3 x 8

G1

Alternating DB Hammer Curl

3 x 10

G2

Facepulls

3 x 10

H

Single Arm Farmer Walk

3 x 30

Monday
Full Push

A

Foam Roll

1 x 5:00

Prep

B

Warm-Up

Shoulder Dislocations 3x5 Banded Shoulder Rotations 3x5 Hip Flexors 3x5 Worlds Greatest 3x5 Banded Deadbugs 3x5 Banded Pallof Press 3x5

C

Med Ball Slam

3 x 5

D

Front Squat

3 x 8

E

Bench Press

4 x 8

F1

Incline DB Bench Press

3 x 8

F2

DB Reverse Lunge

3 x 8

G

DB Lateral Raise

4 x 8

H1

Strict Lower Hanging Leg Lifts

3 x 10

H2

Battle Rope Alternating Waves

3 x 30

Tuesday
Full Pull

A

Foam Roll

1 x 5:00

Prep

B

Warm-Up

Shoulder Dislocations 3x5 Banded Shoulder Rotations 3x5 Hip Flexors 3x5 Worlds Greatest 3x5 Banded Deadbugs 3x5 Banded Pallof Press 3x5

C

Band Rows

3 x 5

D

Barbell RDL

3 x 8

E

Chest Supported T-Bar Row

4 x 8

F1

Hamstring Slider Eccentric

3 x 8

F2

Rope Curl

3 x 8

G1

Single Arm High Row

3 x 8

G2

Single Leg Hip Lift

3 x 8

H

Single Arm Farmer Walk

3 x 30

Wednesday
Full Push

A

Foam Roll

1 x 5:00

Prep

B

Warm-Up

Shoulder Dislocations 3x5 Banded Shoulder Rotations 3x5 Hip Flexors 3x5 Worlds Greatest 3x5 Banded Deadbugs 3x5 Banded Pallof Press 3x5

C

Box Jump

3 x 5

D

Paused Front Squat

3 x 6

E

Incline Bench Press

3 x 8

F1

DB Rear Foot Elevated Split Squat

3 x 8

F2

Half-Kneeling DB Shoulder Press

3 x 8

G

DB Lateral Raise

3 x 10

H

Walking Lunges

3 x 8

I

Med Ball Twists

3 x 8

Thursday
Arms/Conditioning

A

Foam Roll

1 x 5:00

Prep

B

Warm-Up

Shoulder Dislocations 3x5 Banded Shoulder Rotations 3x5 Hip Flexors 3x5 Worlds Greatest 3x5 Banded Deadbugs 3x5 Banded Pallof Press 3x5

C

Jump Rope

1 x 5:00

D

EZ Bar Lying Tricep Extension

4 x 8

E

EZ Bar Curl

4 x 8

F1

Alternating DB Hammer Curl

3 x 10

F2

Tricep Choice

3 x 10

G1

Close Grip Cable Curl

G2

Tricep Pushdown

H

Jump Rope

1 x 5:00

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Use it or you lose it

Don't talk about how you use to be athletic. Stay athletic and move the way your body is intended to.

Get Always An Athlete V. 2
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FAQs
Who is this program for?
This program is designed for anyone that has completed Always An Athlete V. 1 or if you have 2+ years with athletics strength training experience. Anyone can use the program, but exercises are selected for those with a previous experience.
Always An Athlete V. 2