Aegis Training Co

Football , Rugby, Baseball , Basketball, Volleyball, Combat Sports, Softball, Track & Field, Lacrosse
Coach
Cade oliver

Cadre is the elite unit — built for athletes who don’t just want to play but, to DOMINATE.
This program develops speed, power and total body strength through a calculated periodized flow.
Each week balances Olympic style lifts, strength work and agility sessions — all structured to enhance on-field performance and leadership under pressure.
This is where teammates are built, leaders are forged and performance becomes a permanent part of your identity.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$35
Get Cadre (Collegiate)
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Power Development
In any sport, any field of play, power is king. Be it the power to swing a bat or a racquet to the power needed to drive through a tackle or sprint the last 100 meters of a race. Power defines champions.
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Speed and Conditioning
Speed goes hand in hand with power. Without power, speed is just a brisk breeze. Without speed, power is just cumbersome and slow. Conditioning through training makes all the reps in competition that much easier to do at the highest level of your capabilities
Features
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Access to your coach
A Coach who will hold you accountable and provide the feedback you need to grow
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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 PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 6-week program
Sunday
Cadre- Aegis D-01

A1

Overhead Squat w/ PVC

2 x 10

A2

Hip Airplane

2 x 12

A3

KB swings

2 x 10 @ 20 lb

B1

Box Jump

3 x 3 @ 12

B2

Isometric Lunge Hold

3 x 20

C

Hang Power Clean

5 x 3 @ 75 %

D

Front Squat

4 x 5 @ 75 %

E1

Romanian Deadlift (RDL)

3 x 8

E2

DB Walking Lunge

3 x 20

F1

Partner Nordic Hamstring Curl

2 x 6

F2

Fire Hydrant

2 x 15

G1

40 Yard Dash

G2

Mountain Climbers

3 x 10

G3

40 Yard Dash

G4

Clapping Push-Up

3 x MAX

Monday
Cadre Aegis D-02

A1

Band Pull-Apart

3 x 20

A2

Scap Push-Up

3 x 15

A3

Cuban Press

3 x 10

A4

Medball Chest Pass (to Ground)

3 x 5

B

Bench Press

4 x 5

C

Pull-Up

4 x 6

D1

Standing DB Press

3 x 10

D2

1-Arm DB Row

3 x 10

E1

Cable Facepull

3 x 15

E2

Plate Front Raise

3 x 15

E3

Band Tricep Push Down

3 x 15

F

Airdyne

5 x 10

Tuesday
Cadre Aegis D-03

A1

A-Skip

3 x 20

A2

B-Skip

3 x 20

A3

High Knee Carioca

3 x 20

B

10 Yard Sprint

6 x 10

C

Sprint to Deceleration

5 x 15

D

LATERAL SHUFFLE TO CUT AND ACCELERATE

4 x 20

E

5-10-5 Shuttle

F

Flying 80's

Wednesday
Cadre Aegis D-04

A1

Knee Hug

3 x 10

A2

Romanian Deadlift with KB

3 x 10 @ 30 lb

A3

Box Jump

3 x 3 @ 20

B

Back Squat

4 x 5 @ 7

C1

Romanian Deadlift

3 x 8 @ 7

C2

DB Step Up

3 x 8 @ 30 lb

C3

Glute Bridge

3 x 10 @ 3

D1

Reverse Hyperextension

3 x 12

D2

Hanging Knee Raise

3 x 15

D3

Side Plank

3 x 3

E1

Goblet Squat

4 x 10 @ 6

E2

DB Swing

4 x 10 @ 6

E3

Farmers carry

4 x 50 @ 6

Thursday
Cadre Aegis D-05

A1

Band Pull-Apart

3 x 20

A2

Scap Circuit

3 x 10

A3

Pass-Through

3 x 10

A4

Push-Up

3 x 10

B1

Incline Bench Press

4 x 5

B2

Pull-Up

4 x 6

C1

Seated DB Press

3 x 10

C2

Barbell Row

3 x 8

D1

DB Lateral Raise

3 x 12

D2

Hammer Curl

3 x 10

D3

TRX Tricep Extension

3 x 12

E1

DB Renegade Row

5 x 8

E2

V-Ups

3 x 12

Friday
Cadre Aegis D-06

A

Jog

1 x 400

B

Hip circles

1 x 10

C1

100 m Sprint

C2

Backpedal

3 x 100

C3

Suitcase Carry

3 x 50

C4

Bear Crawl

3 x 25

Coach
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Cadre (Collegiate)
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