TFA Performance
Coach
Tom OReilly
2x Per Week In Season Training Program for the intermediate or advanced sports athlete. Designed for 24 weeks to maintain strength and power development throughout the season, whilst also minimising fatigue around skills training.
Features2 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 2 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Sample Week
Week 1 of 29-week program
Monday
Week 1 Day 2
A1
Overhead Squat w/ PVC
2 x 8
A2
Cossack Squat
2 x 14
A3
Squat Jumps
2 x 10
B
Power Snatch & OH Squat
5 x 3
C
Power Clean
4 x 3
D
Single Leg Squat
5 x 7
E
Alternating V Ups
3 x 24
Wednesday
Week 1 Day 4
A1
PT- Standing External and Internal Rotation
2 x 8
A2
Push Ups
2 x 10
B
Plyo Push-Up
3 x 8
C1
Chin-Up
5 x 5
C2
Body Saw
5 x 17
D1
Hammer Grip DB Bench Press
4 x 12
D2
DB Reverse Fly
4 x 17
E
Ab Wheel
2 x 20
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