COMPLETE STRENGTH AND POWER: Training by Riley Kerr in TrainHeroic

MMA STRENGTH SYSTEMS

Strength & Conditioning, Combat Sports, Boxing, Weightlifting, Multi-sport

Coach

Riley Kerr

LIFT.

JUMP.

THROW.

RUN.

BUILD.

The building blocks of an unstoppable athlete.

That is exactly what this program was created for.. building unstoppable athletes.

You can't science your way out of being a weak fucker.

And you can't have power without strength.

Over the next 7 weeks with this program, you'll build foundational and lasting strength to compliment power.

1 Testing Week

6 Training Weeks

All progression based

You'll perform plyometrics and running mechanics to improve cognitive and functional movement to assist whatever sport or training goal you have.

You'll be required to test strength and power which will provide up with the exact loads to prescribe for the intended stimulus.

This program will combine all of your best training traits to make you the unstoppable athlete.

Features
5 sessions per week
Must use App app to view and log training
Program Training

$40

Get COMPLETE STRENGTH AND POWER

Strength and Power

Develop foundational and lasting strength to compliment your force development and power output " You can't have POWER without STRENGTH "

Build

Build muscle and tissue capacity for resilience. Become bulletproof.

Perform

Improve your coordination and cognitive capabilities with running mechanics and agility training. Recover with stretching and mobility to allow you to move freely and mitigate injury.

Proven Results

Proven and guaranteed results

Progression Based

The entire program is periodised and planned out to ensure you're never left not knowing what to do. The main lifts are percentage based and the accessories are volume/ RPE based

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

No sweating over a lifeless PDF Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

Barbells and bumper plates // Dumbbells // Sled and Sled Track // Kettlebells // Cables // Resistance Bands // Trap Bar // Plyometric Boxes // Pull Up Bar

Sample Week

Week 1 of 7-week program

Sunday

TESTING DAY 1

Bike Erg

1 x 2000

Banded World's Greatest Stretch

1 x 1:00

Banded W Raise

1 x 1:00

Banded Side Walk

1 x 1:00

Hang Power Snatch

1 x 1 @ MAX kg

Back Squat

10, 6, 3, 3 @ 70, 77, 83, MAX %

Bench Press

10, 6, 3, 3 @ 70, 77, 83, MAX %

Monday

Active Recovery

Walk

1 x 20:00

Couch Stretch

2 x 1:00

Squat to Stand

2 x 10

Downward Dog to Lunge

1 x 10

90-90 Hip Rotation

1 x 20

Hip Flexor Leg Raise

2 x 10

Lateral Childs Pose

2 x 2

Tuesday

TESTING DAY 2

Bike Erg

1 x 2000

Banded World's Greatest Stretch

1 x 1:00

Banded Cuban Press

1 x 1:00

Spanish Squat Hold

1 x 1:00

Echo Bike

1 x MAX

Hang Power Clean

1 x 1 @ MAX %

Overhead Press

10, 6, 3, 3 @ 70, 77, 83, MAX %

Goblet Squat

1 x MAX

Wednesday

Active Recovery

Walk

1 x 20:00

Couch Stretch

2 x 1:00

Squat to Stand

2 x 10

Downward Dog to Lunge

1 x 10

90-90 Hip Rotation

1 x 20

Hip Flexor Leg Raise

2 x 10

Lateral Childs Pose

2 x 2

Thursday

TESTING DAY 3

Bike Erg

1 x 2000

Knee Banded Squats

1 x 1:00

Banded Row

1 x 1:00

Side Plank

1 x 0:30

Broad Jump

2 x 1 @ MAX

Trap Bar Deadlift

10, 6, 3, 3 @ 70, 77, 83, MAX %

Push-Up

1 x MAX

Coach

More from MMA STRENGTH SYSTEMS

Riley Kerr

Join the team

Level up your performance, leave no stone unturned and get jacked in the process

Get COMPLETE STRENGTH AND POWER

FAQs

How many days per week is the program?

The initial testing week is 3 days of strength testing with 2 active recovery days. Then the 6 week training block is 5 training days - 3 Max Effort Strength and Power days, 2 Dynamic Effort Speed days and One Active Recovery day

Should I do this program in fight camp?

This program would be better suited to an off-camp or off-season period due to the high volume and intensity. Fight campo S&C should be more thoroughly planned out. We're working on releasing a camp program but in the mean time, feel free to reach out for individualised programming for fight camp

Is this program only for fighters or competitive athletes?

Absolutely not! This program would be perfect fro anyone wanting to train hard

Do I need to know how to perform the olympic lifts

There is only hang power and pull variations of the olympic lifts so prior experience would help but is definitely not required. This would be a good place to learn

Am I going to get jacked and strong doing this program

Yes.

The Proof

Travis Druce

Professional Boxer

Verified Athlete

Lochie Brooks

Amateur MMA UFN Welterweight Champion

Verified Athlete

Emilee Della-Libra

Amateur MMA Fighter

Verified Athlete

Customer Reviews

Overall Rating

COMPLETE STRENGTH AND POWER

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