Athletic Freak 1.0

Momentum Training LLC

Coach
Sophia Opatz

Athletic Freak 1.0 is a Strength and Conditioning program for anyone that wants to maximize their athletic potential. As humans we are all athletes and have the ability to express ourselves in a multitude of ways physically whether it's for recreational activities or competitive endeavors. This program is here to level-up your performance in conventional and unconventional ways to prepare you for any physical demand you might encounter.

Athletic Freak will have you feeling athletic, explosive and bouncy, hitting PR's and, of course, getting some nice pumps in as well. We utilize plyometrics, isometrics, resistance training, mobility training as well as speed and conditioning work.

The program includes 4 scheduled training days- 2 upper body and 2 lower body days. 2 days will be dedicated "Build Days" focusing more on strength and hypertrophy while the other 2 days days will be our "Dynamic Effort Day" where the focus is more on speed, power and dynamic movements.

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Be A Better Mover
Athletic Freak will have you feeling athletic- powerful, fast, bouncy, mobile and strong- while still being able to chase a nice pump for those aesthetic goals. We utilize a wide variety of movements throughout each phase- both conventional and unconventional that allow you to express different physical qualities to become an overall better Mover.
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Community & Support
Through the TrainHeroic app you get access to our Athletic Freak Community- a supportive chat where we can share our wins, ask questions and get support from other Athletic Freaks. Along with this, you get support from your coach, feedback on form, progress-tracking technology, answers to your questions and ways to progress and regress exercises based on your ability level.
Features
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Access to your coaches
Coaches who will hold you accountable and provide you with feedback along with progress-tracking technology to help you achieve your goals.
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Programming 4 days per week
Strength, Speed, Power, Hypertrophy, Mobility and Conditioning to bring out the Athletic Freak that you are.
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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 Excel Spreadsheet is so last year. Your coaches and team will push you harder and keep you on track longer.
Equipment
Required
Barbell // Dumbbells // Plates // Cable Machines
Recommended
Treadmill/Track or Field
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Sample Week
Week 1 of 12-week program
Sunday
Upper Body Build Day

A1

Forward/Backward Bear Crawl

2 x 20

A2

Hip Airplane

2 x 10

A3

Kettlebell Alternating Sots Press

2 x 12 @ 6

A4

DB Around The World

2 x 20

A5

Wall Ball Overhead Wall Slams

2 x 10

A6

Suspended Row Isometric Hold

2 x 15

B1

Push Press

3 x 6

B2

Lat Pulldown

3 x 8 @ 7

C1

Push-Up

@ 10

C2

Chest-Supported DB Row

3 x 6 @ 8

D1

Spider Curls

3 x 10 @ 8

D2

Skull Crushers

3 x 10 @ 8

Monday
Lower Body Build Day

A

Cardio

1 x 5:00

B1

Walking RDL Toe Touches

2 x 12

B2

Dumbbell Lateral Pogos

2 x 30

B3

Deep Tier Squat Jump

2 x 20

B4

Barbell Split Stance Isometric Hold

2 x 15 @ 8

C1

Back Squat

3 x 6

C2

Dumbbell Side Bend Drop-Catch

3 x 12

D1

Barbell RDL

3 x 6

D2

Seated Calf Raises

3 x 10 @ 8

E1

Leg Extension

2 x 10 @ 8

E2

Prone Machine Hamstring Curl

2 x 10 @ 8

F

Cardio

1 x 10:00

Wednesday
Dynamic Upper Body Day

A1

Lateral Bear Crawl

2 x 20

A2

Updog to Downdog

2 x 10

A3

Dumbbell Overhead Front Raise

2 x 20 @ 5

A4

Deep Tier Plyometric Push-Up

2 x 10

A5

Hands Elevated Deep Push-up Hold

2 x 20

B1

Plyometric Push-Up

3 x 6

B2

Back Bend Press

3 x 4

C1

Barbell Bench Press Drop-Catch

3 x 6 @ 7

C2

Suspended Row Drop-Catch

3 x 6

D1

Landmine Overhead Drop-Catch

3 x 6 @ 7

D2

Garhammer Raise

3 x 8

E1

Cable Curls

2 x 20 @ 8

E2

Tricep Pushdown

2 x 20 @ 8

F1

Dumbbell Around The Worlds

2 x 12 @ 8

F2

Dead Hang

Thursday
Dynamic Lower Body Day

A1

Thoracic Wall Ball Dumbbell Pullover

2 x 10

A2

Duck Walk

2 x 20

A3

Forward/Backward Pogos

2 x 20

A4

Deep Tier Split Squat Jumps

2 x 20

B1

A-Skip

2 x 10

B2

Power Skip

2 x 10

B3

High Knees

2 x 10

B4

Bounds

2 x 10

C

Fly Sprint

3 x 10

D1

Triple Broad Jump

3 x 1

D2

Kneeling Banded Fast Rotation

3 x 8

E1

Kettlebell Alternating Split Squat Drop-Catch

3 x 12 @ 7

E2

Hanging Leg Raise

3 x 6

F1

DB Cossack Squat

3 x 12

F2

Lunge Iso with calf raise hold

2 x 20

Coach
coach-avatar Sophia Opatz

Sophia has played a multitude of sports all her life. She played collegiate rugby, currently plays for a Women's League and climbs regularly. Sophia has been working in the fitness industry for over 10 years and graduated in 2019 with a Bachelor's of Science in Athletic Training. She has worked with a wide range of clients and ability levels from athletes to general population.

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Bring out your Athletic Freak

Take the guesswork out of training, become a better mover and athlete, join a community of Athletic Freaks that will push you and hold you accountable every step of the way.

Get Athletic Freak 1.0
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FAQs
Who is this program for?
This program is for anyone that wants to improve their athleticism and become a well-rounded mover. Everything is scalable to ability level.
How many days a week does the program have?
4 training days a week. This is sufficient to tick off all the boxes to create the adaptations we want while leaving you time on the off days for recovery, recreation or sports.
What if I have questions about the program or need help with form?
We have an Athletic Freak Community chat where all the athletes can collaborate, share videos, wins and ask questions. Your coach is also available to correct form or answer any questions via direct message through the app.
The Proof
verified-athlete-avatar Isa C.

Momentum Training Athlete

Verified Athlete

"Since working with Sophia I feel stronger, healthier and I surprise myself all the time with how capable I am. Soph's program takes out any of the guess work of going to the gym, she is incredibly knowledgeable and the work outs are well-rounded."

verified-athlete-avatar Gracie S.

Tennis Player

Verified Athlete

"Since working with Sophia I've become a more well-rounded athlete. I have a better understanding of form and my strength and mobility has improved. Definitely worth the investment!"

verified-athlete-avatar Mike C.

Momentum Training Athlete

Verified Athlete

"Sophia knows how to build programs that push you to your limitations without exceeding and keeping you safe."

verified-athlete-avatar Renee G.

Phoenix Women's Rugby Player

Verified Athlete

"I joined Sophia's program as a supplement to our practices to prepare for our season. The program really affected my fitness on the pitch. With workouts that incorporated play, often I didn't realize how impactful they were in the moment because of how fun they were. The extra power was apparent."

Athletic Freak 1.0