New Athlete

Coach
Ryan Paul

New Athlete 4 week Intro program.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$80
Get NEW ATHLETE 4 WEEK INTRO
benefit-image-0
Balance Asymmetry
Because we are so heavy with Isometrics and Plyometrics we see a dramatic change in athletes asymmetry and mitigate the neurological gaps
benefit-image-1
Move with less restriction and pain
we reduce the compensation patterns most athletes have and aren't aware of until they begin to move how a human should move. We done concern ourselves with how much weight an athlete is moving. We focus on the amount of force an athlete can handle or absorb and absorb properly.
benefit-image-2
Intent is the name of the game
Once you realize that your results begin and end with your intent, it changes everything. Intent both high and low will determine your results.....both high and low
Features
feature-icon
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Train with New Athlete coaches who push you, understand your goals, and keep you progressing.
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

A-Series

1 x 20

B

Resisted Sprints

3 x 15

C

30 Build 20 Fly Sprints

D1

Pin Lunge

4 x 0:20 @ 45 lb

D2

Russian To Switch

4 x 10 @ 0 lb

D3

Double Jump Off Box

4 x 10

D4

Isometric GHD Hold

4 x 1:00

E1

Iso Pushup Hold

4 x 1:00

E2

1-Arm DB Row

3 x 25

E3

Altitude Curl

4 x 10 @ 45 lb

E4

Lateral Rebounds

4 x 20

E5

Front Delt Rebounds

4 x 20

Monday
Week 1 Day 2

A

A-Series

B1

Back Foot Elevated Iso Lunge w/ PVC Pipe Overhead

4 x 1:00

B2

Sled Resisted Sprints

4 x 20

B3

Sled Push

4 x 20

B4

Isometric GHD with reps

C1

Rebound Bench

4 x 10

C2

Rebound Pull Up

4 x 15

C3

Dip Shrug

4 x 30

C4

Skull Crusher

C5

Hammer Curl

4 x 30

Tuesday
Week 1 Day 3

A

A-Series

B

Resisted Sprints

3 x 15

C

30 Build 20 Fly Sprints

D1

Pin Hex Dead

4 x 0:20

D2

Altitude Lunge

4 x 10

D3

Altitude Squat off Box

4 x 10

D4

Isometric GHD Hold

4 x 1:00

E1

Iso Pushup Hold

E2

Dead Hang

Wednesday
Week 1 Day 4

A

A-Series

B1

Front Foot Elevated Iso Lunge

4 x 1:30

B2

Russian To Switch

3 x 5

B3

Wall Supported Isometric Sprint Position Hold

4 x 1:00

B4

Isometric BB RDL

4 x 1:00

C1

Barbell Bench Press

4 x 2

C2

Inverted Row

4 x 0:20

C3

DB Pullover

4 x 10

C4

Extreme Slow BB Curl

4 x 1:00 @ 45 lb

Coach
More from New Athlete
coach-avatar Ryan Paul

closer-image-1
closer-image-2
Think out side the box

This isn't for everyone but it has more than proven to be effective for any athlete at any level regardless of age or skill.

Get NEW ATHLETE 4 WEEK INTRO
closer-image-3
The Proof
verified-athlete-avatar Myles Wade

NFL Raiders

Verified Athlete

"Ryan was with me from middle school up to my pro day and his training allowed me to crush my pro day and eventually sign with Tampon Bay and then on to the Raiders."

verified-athlete-avatar Marcus Harris

Titans 2026 6th rd Draft pick

Verified Athlete

"I trust RP with anything related to my playing career and health. He has proven to be a a go to when I needed to get healthy after pulling my hamstring training before the 2026 combine. I was able to run and after we improved even more to allow me to run. 4.3 and eventually get drafted by the Titans"

verified-athlete-avatar Sam Leavitt

LSU QB 1

Verified Athlete

"When you train you to war. This is part of the reason I am who I am is because of the way the New Athlete trains me and others. You can see this in my game when I make plays."

verified-athlete-avatar Jasmine Gross

Pro Volleyball

Verified Athlete

"Ryan has been and continues to be a vital part to my training and offseason routine to not only keep me paying at my highest level but to also extend my playing career and at the highest level I can."

More from New Athlete

teams
NEW ATHLETE 4 WEEK INTRO
Join Today!