Elite Athletic Development : 16 Week: Training by Coachkam_ in TrainHeroic

KAMERON BAGS

Coach
Coachkam_

Train Like An Athlete

Here is a fully personalized program that will detail in on the specifics of your sport and the specific goals that you are are trying to achieve while increasing performance in your sport!

Fully loaded with 4 phases of training progression from week one to week 16! You have nothing to worry about besides getting to the gym and showing up with hard work and determination and the will to make success mandatory!

Healthy mix of strength, speed, power, change of direction, explosive work, agility and mobility. You don't have to ask yourself is there something your missing outside of your sport specific work!

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
BARBELLMEDBALLSDUMBBELLSKETTLEBELLSBANDS
sample week banner image
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Sample Week
Week 1 of 16-week program
Sunday
Upper Strength/Hypertrophy

A1

Prone Scorpion

3 x 3

A2

Lying Knee to Knee Stretch (Hip Internal Rotation)

A3

5-10-5 Sprints

3 x 2

B1

Bench Press

4 x 6

B2

Band Pull-Apart

4 x 8

C1

Pull-Up

4 x 8

C2

Med Ball Chest Pass

4 x 2

D1

Incline DB Bench Press

4 x 8

D2

Bird Dog Row

4 x 6

E1

Depth Plyo Push-Up

3 x 6

E2

Lat Pulldown

3 x 12

Monday
Lower Strength/Hypertrophy

A1

Cook Hip Lift

3 x 6

A2

Banded Ankle Dorsiflexion Mobilization

3 x 6

B1

Back Squat

4 x 5

B2

180 Jump & Land

4 x 3

C1

Barbell RDL

4 x 6

C2

Depth Jump

4 x 4

C3

Plank

4 x 0:45

D1

DB Rear Foot Elevated Split Squat

3 x 8

D2

Prone Machine Hamstring Curl

3 x 8

D3

Groiner

3 x 3

E

Goblet Squat

2 x 20

Wednesday
Upper Explosive/Power

A1

Pass-Through

3 x 4

A2

T-Spine Reach

3 x 6

B1

Power Clean

4 x 4

B2

Hip Airplane

4 x 0:30

C1

Bodyweight Row

4 x 6

C2

Push Press

4 x 6

C3

Med Ball Wall Throw

4 x 2

D1

Chest-Supported DB Row

4 x 6

D2

Half-Kneeling DB Shoulder Press

4 x 6

E

Hand Release Push-Up

2 x 1:00

Thursday
Lower Explosive/Power

A1

Sprint

3 x 15

A2

Counter Movement Medball Shotput

3 x 3

B1

Trap Bar Deadlift

4 x 5

B2

Quarter Squat Jumps

4 x 3

B3

4-Way Dead Bug

4 x 5

C1

Single Leg RDL

4 x 6

C2

Lateral Bound

4 x 4

D1

Reverse Lunges

4 x 6

D2

Half-Kneeling Med Ball Chop

4 x 3

E

Lateral Lunge

1 x 20

Coach
coach-avatar Coachkam_

Elite Athletic Development : 16 Week