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Phoenix

PyroPerformance

Volleyball, Basketball, Baseball , Softball, Golf, Functional Fitness, Functional Training, Strength & Conditioning, Other, Women's Training, Field Sports, Multi-sport
Coach
Rachel Pike

You're Not Out of Shape. You're Just Not Training Like an Athlete Anymore. This 8-week system is designed to rebuild strength, speed, and conditioning - so you can move and feel like you used to.

$39
Get Phoenix
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Train with Structure and Intent Again
At some point, training changed. You went from: Structured practices Speed, conditioning, and lifting combined Training for performance …to: Random workouts Bodybuilding splits “Just trying to stay in shape” And now? You feel: Slower Less explosive Less competitive Disconnected from how your body used to feel PHOENIX reconnects you to your athletic side with structured programming.
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Rebuild Real Strength
Most former athletes don’t lose their ability… They just lose the environment that built it. This is the difference You can: Keep guessing in the gym OR Follow a system built for performance Most people stay stuck because they never switch. Be stronger than those people.
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Regain Speed and Explosiveness
It’s not age. It’s how you’re training. Most people: Lift without speed Skip conditioning Train one quality at a time Athletes don’t train like that. PHOENIX brings that system back. Regain your speed and explosiveness by TRAINING speed and explosiveness.
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Develop an Elite Aerobic Base
It’s not that you’re out of shape. It’s that: You stopped training multiple qualities at once You lost structure You’re no longer training like an athlete Most programs don’t fix this—they make it worse. They: Chase fatigue, not performance Ignore speed and conditioning Treat you like a beginner… not someone who used to compete Earn that edge back with this well-rounded performance program.
Features
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Programming 7 days per week
PHOENIX uses a 2-on / 1-off structure that progresses every 3 weeks: Day 1: Lower Body + Speed Day 2: Upper Body + Plyometrics Day 3: Recovery
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell / Full Gym Access
Recommended
Open Space / Turf
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Sample Week
Week 1 of 8-week program
Sunday
Isometric Focused Upper Body (1)

Warm-Up

A

General Warm-Up

2-1 Calf Raise x10-20 each Wall-Assisted Knee Taps x10-20 Half-Kneeling Hip CARs x5-10 each Push-Up to World's Greatest x5 each 45-Degree Back Extension x15-20 Sprinter Bridge Iso x20-30 seconds Bar Hang x60 seconds Lat Pulldown xAMAP at 50-70% BW

Vertical Force Production

B

Vertical Plyo Circuit

One Round for Quality: Line Jumps (FWD/BKWD) x20 each Lateral Line Jumps x20 each Line Hops (FWD/BKWD) x10 each Lateral Line Hops x10 each Hurdle Jumps (FWD) x5 Max Height Box Jumps 5x1

C1

Push-Up Iso

3 x 10 @ 0:03

C2

Isometric Inverted Row

3 x 10 @ 0:03

D1

SSD DB Incline Bench Press

3 x 5

D2

1-Arm DB Row

3 x 10

E1

DB Z Press

3 x 8

E2

Dead Hang

@ 1:00

Monday
Eccentric Focused Lower Body (1)

Warm-Up

A

General Warm-Up

2-1 Calf Raise x10-20 each Wall-Assisted Knee Taps x10-20 Half-Kneeling Hip CARs x5-10 each Push-Up to World's Greatest x5 each 45-Degree Back Extension x15-20 Sprinter Bridge Iso x20-30 seconds Bar Hang x60 seconds Lat Pulldown xAMAP at 50-70% BW

Speed

B

Atomic Speed Warm-Up

Atomic Speed Warm-Up (through 40yd): Frequency-Focused • :05 A March + jog • :05 A Skip + jog • :05 High Knees + jog Air Time-Focused • :05 Tuck Jump + run • :05 Bound + run • :05 Pogos + run Stride-Focused • :05 Short Prime Times + finish • :05 Long Prime Times + finish • :05 Bent Knee Prime Times + finish Follow this video: https://www.youtube.com/watch?v=hLsmj_DUKpY&pp=ygUUYXRvbWljIHNwZWVkIHdhcm0gdXA%3D

C

40 Yard Dash

D

Sled Sprints

5 x 10

E

Front Squat

4 x 3

F1

B-Stance RDL

4 x 4

F2

Front Foot Elevated Split Squat

4 x 4

G1

Partner Nordic Hamstring Curl

3 x 3

G2

Standing Barbell Calf Raise

3 x 20

Wednesday
Eccentric Focused Upper Body (1)

Warm-Up

A

General Warm-Up

2-1 Calf Raise x10-20 each Wall-Assisted Knee Taps x10-20 Half-Kneeling Hip CARs x5-10 each Push-Up to World's Greatest x5 each 45-Degree Back Extension x15-20 Sprinter Bridge Iso x20-30 seconds Bar Hang x60 seconds Lat Pulldown xAMAP at 50-70% BW

Power

B

Horizontal Plyo Circuit

One Round for Quality: Lateral Hurdle Jumps x20 each Lateral Bounds (stick landing) x10 ea. Broad Jumps x5 (reset each rep) Bounds x10 each

C

Overhead Press

4 x 3

D1

Pull-Up Ecc.

4 x 3

D2

One-Arm DB Bench Press

4 x 5

E1

DB Lateral Raise

3 x 10

E2

DB Front Raise

3 x 10

E3

Rear Delt Flyes

3 x 10

E4

Standing DB Upright Row

3 x 10

Thursday
Isometric Focused Lower Body (1)

Warm-Up

A

General Warm-Up

2-1 Calf Raise x10-20 each Wall-Assisted Knee Taps x10-20 Half-Kneeling Hip CARs x5-10 each Push-Up to World's Greatest x5 each 45-Degree Back Extension x15-20 Sprinter Bridge Iso x20-30 seconds Bar Hang x60 seconds Lat Pulldown xAMAP at 50-70% BW

Conditioning

B

Aerobic Test

Jump on an Airdyne for 10 minutes. Record total calories in 10 minutes.

C

Trap Bar Deadlifts

5 x 5

D1

Rear Foot Elevated Split Squat

4 x 6

D2

Leg Extension

3 x 10

E1

Walking Lunges

3 x 10

E2

DB Seated Single Leg Calf Raise

3 x 10

E3

Cossack Squat

3 x 10

Saturday
Isometric Focused Upper Body (1)

Warm-Up

A

General Warm-Up

2-1 Calf Raise x10-20 each Wall-Assisted Knee Taps x10-20 Half-Kneeling Hip CARs x5-10 each Push-Up to World's Greatest x5 each 45-Degree Back Extension x15-20 Sprinter Bridge Iso x20-30 seconds Bar Hang x60 seconds Lat Pulldown xAMAP at 50-70% BW

Vertical Force Production

B

Vertical Plyo Circuit

One Round for Quality: Line Jumps (FWD/BKWD) x20 each Lateral Line Jumps x20 each Line Hops (FWD/BKWD) x10 each Lateral Line Hops x10 each Hurdle Jumps (FWD) x5 Max Height Box Jumps 5x1

C1

Push-Up Iso

4 x 10 @ 0:03

C2

Isometric Inverted Row

4 x 10 @ 0:03

D1

SSD DB Incline Bench Press

4 x 5

D2

1-Arm DB Row

4 x 8

E1

DB Z Press

3 x 10

E2

Dead Hang

@ 1:00

Coach
More from PyroPerformance
coach-avatar Rachel Pike

Collegiate Strength & Conditioning Coach working with basketball, golf, and baseball/softball athletes. Former collegiate athlete dedicated to helping others train with purpose again. Specializing in strength, speed, and conditioning that translates beyond the weight room. Currently pursuing my RDN to bridge the gap between performance training and nutrition.

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In 8 Weeks, You Won't Just Look Different

You'll move faster, recover better, and feel like an athlete again.

Get Phoenix
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FAQs
Who is the Program For?
PHOENIX is built for: Former athletes Lifters who want to feel athletic again Busy adults who want structured, performance-based training If you’ve trained seriously before but feel disconnected from that level of performance—this is for you.
Who is this NOT for?
This program is not ideal for: Complete beginners with no training background People looking for bodybuilding-only training Anyone who prefers random or unstructured workouts This is performance training, not general fitness.
What Equipment Do I Need?
PHOENIX is designed for a standard gym setup, including: Barbells or dumbbells Basic machines Open space for movement (sprinting, jumping, conditioning) Modifications can be made if needed.
How Long is a Training Session?
Most sessions take 60–75 minutes, including: Warm-up Strength work Speed/conditioning Efficient and purposeful—no wasted time.
How is the Program Structured?
PHOENIX follows a 2-on / 1-off split: Day 1 → Lower Body + Speed Day 2 → Upper Body + Conditioning Day 3 → Recovery This structure balances performance and recovery for consistent progress.
Is This Personalized Coaching?
No—this is a structured, progressive program, not 1-on-1 coaching. However: Every session includes coaching notes Progression is built in The system removes guesswork If you want to communicate with the coach, consider subscribing the the Phoenix Team!
I Haven't Trained Like an Athlete in Years - Will this be Too Intense?
No. The program is designed to reintroduce athletic training progressively: Starts with a base phase Builds over time Scales in intensity across the 60 days You’ll be challenged—but not overwhelmed.
Can I Run this Alongside Other Training?
It’s not recommended. PHOENIX already includes: Strength Speed Conditioning Adding more often leads to: Poor recovery Reduced results Follow the system as designed for best outcomes.
What Results Can I Expect?
While results vary, most users experience: Improved conditioning and work capacity Increased strength that feels usable Better movement quality A return to “athletic” feeling This program focuses on performance—not just appearance.
What Happens After the 8 Weeks?
PHOENIX is Phase 1. After completing it, you can transition into the ongoing PyroPerformance training system, where: Programming continues to evolve Progress doesn’t stall Training becomes long-term
Is There a Community or Support?
Yes—inside TrainHeroic, you’ll have access to: Training logs Coach insights A performance-focused environment
Why is this Different From Other Programs?
Most programs: Separate strength and conditioning Focus only on aesthetics Lack progression PHOENIX integrates: Strength + speed + conditioning Structured progression Performance-focused training It’s built like an athlete’s program—not a fitness plan.
Phoenix
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