New

Freshman 101

The Recreational Lifters

Multi-sport, Bodybuilding, General Fitness
Coaches
Mike, Joel and Zach

Welcome to the first Season of Student Athlete Training Club.

The premiere place for high school Student Athletes to get world class personal training results on a student budget.

Sport Foundation for high school students who want to have perfect technique, and the fastest results possible.

Ensure you're in the S.A.T.C Channels in RL Community to connect with your Teammates and Coaches for GREATER GAINS.

Official Training & Nutrition Guide is also found for Free in the RL Community Discord.

Expected Results...

MAXIMUM MUSCLE GAIN

UN-SHAKE-ABLE STRENGTH

UN-STOP-ABLE ENDURANCE

AN ATHLETIC PHYSIQUE

This program was inspired by the original Recreational Lifting Crew from High School that pushed me learn the Secrets of the Gains since Grade 9 in 2009.

benefit-image-0
💥Build Strength that Creates Speed💥
The Recreational Lifters' Strength System was designed to improve an athletes ability to produce strength for the purpose of speed. Athletes will learn how to create short term improvements in speed and strength using a combination of strength training, light ballistic training and sprint work.
benefit-image-1
💪 Maximum Hypertrophy Gain💪
As the intro to the Student Athlete Training Club, Freshman 101 is designed to build the foundation to support maximum hypertrophy gains in first year lifters. Once athletes complete freshman they can either repeat the program 1 more time to improve their exercise set up & execution or if proficient with new movement patterns, they can proceed to Sophomore 201 and stay in the fast lane
benefit-image-2
🔥Sculpt & Reveal Your Fresh Abs🔥
Abs are NOT BUILT in the kitchen. This myth ends here, forever. Your abs are sculpted through your training and revealed by your nutrition, sleep and lifestyle. We give you the breakdown on how to win at all three with the Freshman 101 Training Guide found within the Student Athlete Training Club.
benefit-image-3
🔆RL Community x S.A.T.C Support🔆
The Student Athlete Training Club is the easiest way for student athletes to gain the edge on their competition. Join the Team and instantly begin to benefit from each others energy and the direction of the RL Coach's
Features
feature-icon
Access to your coaches
RL Coaches will hold you accountable and provide the feedback you need to succeed. This plan comes with 12 weeks of online Training Plan Support.
feature-icon
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for teen athletes
feature-icon
Eye & Brain Exercises
Structured brain training exercises to cultivate your mind muscle connection and increase strength & speed
feature-icon
Exercise Video Guidance
Instructional videos to guide your training set up and make execution easy
feature-icon
Student Athlete Training Club
Join the S.A.T.C of Young Athletes on the fast track to dominating their fitness and favourite sports.
feature-icon
TrainHeroic & RL Community (Discord)
Students can join the RL Community for free and head to the S.A.T.C Category to get started today.
Equipment
Required
Dumbells // Leg Press/Hack Squat // Adjustable bench // Cables
Recommended
Bands
sample week banner image
phoneMockup
Sample Week
Week 1 of 13-week program
Sunday
Fresh 101 On Ramp

A

Heel Elevated Goblet Squat

B

Incline DB Clavicular Press

C

Chest Supported DB Upper Back Row

D

Chest Supported Y Raise

E

DB Farmers Carry

F

Deadbug

Tuesday
Fresh 102 On Ramp 

A

Foot Elevated Split Squat

B

65 DB Shoulder Press

C

Neutral Grip Pull Ups

D

Prone Leg Curl

E

Standing Calf Raise

F

Roll Up Crunch

Thursday
Fresh 103 On Ramp

A

Leg Press Machine

B

BB Glute Bridge

C

Leg Extension Machine

D1

Chest Supported DB Mid Delt Raise

D2

DB Skull Crushers

D3

Seated DB Hammer Curl

Friday
Fresh Cardio & Abs 101A

A1

Palloff Press

A2

Diagonal Cable Wood Choppers

A3

Flutter Kicks

A4

Body Crunch

B

Assault Bike

6 x 0:20

C

Assault Bike

4 x 1:00

Coaches
coach-avatar Mike

NCAA Soccer Alumni Ontario Soccer Athlete

coach-avatar Joel

My Passion is to help people get faster & longer lasting results by implementing a brain first approach. I remove the friction and ad the key elements that create the greatest benefit for you energy invested. -Certified in Biomechanics, Program Design, Nutrition,Trainability by N1 Education -Certified Brain Performance Coach by Posture Pro -Certified in Program Design by Kilo Strength Society

coach-avatar Zach

N1 Certified Trainer

closer-image-1
closer-image-2
WILL WE SEE YOU IN S.A.T.C OR WILL YOU DELAY AGAIN

After you complete Fresman 101, we've got A LOT MORE food for you to eat...Over 4 years of progressive training for you! BUT...only if you're hungry... There's no shortage of opportunities inside S.A.T.C for you to make gains in Strength, Hypertrophy, Con

Get Freshman 101
closer-image-3
FAQs
Who is this training for?
This program is specially designed to serve the hierarchy of needs a student athlete faces when he's just entering the weight room. It will provide the most value to athletes that play sports that depend on strength and speed like hockey, soccer, rugby, and football
is nutrition covered?
Yes nutrition is covered in macro detail via Training Guide and RL Community.
What happens once I finish the program?
Freshman 101 is the first Season of our 4 Season Training Plan Series for Student Athletes. Once a Student Athlete graduates from Freshman 101 he can then progress on to completing the Sophomore 201 Training Plan.
Will this program reduce my chances of injury in sport?
Yes, this program was designed with sport safety as the first priority. Beyond the strength training workouts, we provide education on special exercises to improve joint stability and health.
Will this program improve my posture?
Yes this program will reinforce a neutral posture with its balance of exercises and specialty techniques for each muscle to functional optimally.
If i require more help how do I get it?
Anyone who needs 1:1 attention with a RL Coach can begin their inquiry by opening a support ticket in RL Community. Typical response time is 24hrs.
how will this program improve sport performance?
Student athletes are entering a new type of competition when they hit 13/14 years old. You can no longer rely on skill alone. Teamwork and the collective of Individual Strength is what permits a team to win. This program builds the fortitude needed to stand strong and push with power.
Freshman 101