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CHEAT CODE MINIMAL EQUIPMENT

Tim Riley Training

Multi-sport, Football , Gaelic Football, Rugby, Soccer, Basketball, Lacrosse
Coach
Tim Riley

Unlock your full athletic potential with CHEAT CODE, a dynamic 10-week workout program meticulously crafted to enhance performance for athletes of all levels.

Developed using the same successful principles I apply to elite NFL, college, and high school athletes. Cheat Code offers a transformative training experience that encompasses strength, power, speed, nutrition, and so much more.

CHEAT CODE consists of 6 training days per week, with the option to reduce to four if it better suits your schedule. In total, there are two “field sessions” dedicated to speed and power development and four days of strength training.

Some things you can expect: Sprints to improve acceleration & max velocity, plyometrics to increase power, main lifts to improve strength, accessory movements to build muscle, isometrics to fill in gaps and stay healthy.

CHEAT CODE comes with a nutrition “cheat sheet” PDF that gives you everything you need to maximize gains. This includes what to eat, how much, and how often. Also, with a built-in macro calculator, you can individualize your own nutrition plan with precision.

Train like the pros and get RESULTS by clicking below!

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Get Fast & Explosive
The speed sessions focus on developing acceleration, max velocity, agility, and explosiveness, using a variety of speed drills, sprints, and plyometrics. The speed drills and sprints will improve straight-line speed and game speed. The plyometric exercises improve power and explosiveness, allowing you to jump higher, farther, and effortlessly change direction.
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Build Muscle & Strength
The strength training component of CHEAT CODE will build muscle that translates to the field, court, or track. Each of the four days emphasizes improving strength in main movements such as the squat, bench, box squat, trap bar deadlift, and chin-ups. Accessory movements, unique isometric exercises, and core exercises address weaknesses and imbalances while promoting health and resilience.
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Train like a Pro. Get RESULTS!
Your time is your most valuable resource and I'm here to make sure that you make the most of it. No more hoping, guessing, or stressing about what to do, how to do it, or if it's gonna work. Expect nothing less than incredible results over the next 10 weeks as we optimize the time you spend training. Each movement, set, and rep is carefully crafted in Cheat Code.
Features
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Programming 6 days per week
CHEAT CODE is flexible and adaptable. With 6 days of training each week and the option to make it 4 - 5 days a week if that better suits your schedule
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Demo Videos
I've filmed each movement so you know exactly what to do and how to do it.
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Detailed, expert instruction
Beyond the sets and reps, you'll get all the details you need to dominate each training session.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Equipment
Required
Access to a space large enough to sprint up to 40yds // Gym access with barbells and dumbbells
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Sample Week
Week 1 of 10-week program
Sunday
Acceleration

Prep

A

Dynamic Warm Up

Complete the following on a soft surface without shoes, if possible. Easy jog 4x30s Air Squats x10 Lunges x5/side Hip Hinges x10 Side Lunges x5/leg 1-Leg Hinges x5/leg Lateral Leg Raises x5/leg Butt Kicks x20yds High Knee Switches x20 Stiff Leg Pops x10 forward + x10 backward High Feet x20yds High Feet adding speed 2x20yds Easy Hops x20yds High Skups x6 Put shoes on... Stiff Leg Run x20yds easy + 20yds long Sprint at 80% effort x20yds Sprint at 90% effort x20yds

B

Power Skips for Height

1 x 30

C

Power Skips for Distance

1 x 30

D1

Resisted Sprints

6 x 10

D2

Max Effort Sprints

6 x 20

E

Tuck Jumps

3 x 10

F

Repetitive Broad Jumps

3 x 5

Monday
Squat Focus

A1

Heel Elevated Squat

3 x 5

A2

Seated Box Jump

3 x 5

B

Heel Elevated Squat

1 x MAX

C1

Barbell Hip Thrust

3 x 12

C2

Deficit DB Reverse Lunge

3 x 12

D1

90/90 Single leg bridge

D2

DB Single leg seated calf riase

3 x 15

E1

Foam Roller Bridge

2 x 30

E2

Side Plank w/ Reach Through

Tuesday
Upper Push Focus

Prep

A

Upper Body Warm Up (Push)

Complete 3 sets of the following: Push Up to Toe Touch x3 each way Rainbow Med Ball Slam x4 each side Cross Crawl x20yds Bench Plyo Push Ups x4

B1

Barbell Bench Press

3 x 5

B2

DB reverse fly

3 x 15

C

Barbell Bench Press

1 x MAX

D1

Deficit Push Up

D2

Alternating DB Chest Supported Row

3 x 12

E1

Dumbbell Alternating Hammer Curl

2 x 15

E2

Chest Supported Incline DB Lateral Raise

2 x 15

E3

DB Russian twist

2 x 15

Wednesday
Max Velocity

Prep

A

Dynamic Warm Up

Complete the following on a soft surface without shoes, if possible. Easy jog 4x30s Air Squats x10 Lunges x5/side Hip Hinges x10 Side Lunges x5/leg 1-Leg Hinges x5/leg Lateral Leg Raises x5/leg Butt Kicks x20yds High Knee Switches x20 Stiff Leg Pops x10 forward + x10 backward High Feet x20yds High Feet adding speed 2x20yds Easy Hops x20yds High Skips x6 Put shoes on... Stiff Leg Run x20yds easy + 20yds long Sprint at 80% effort x20yds Sprint at 90% effort x20yds

B

Power Skips for Height

1 x 30

C

Power Skips for Distance

1 x 30

D

Max Effort Sprints

6 x 30

E

Medium Hops

3 x 10

Thursday
Hinge Focus

A

Seated Hurdle Hops

3 x 4

B

Hang Clean/Power Clean/Clean Pull

3 x 3

C1

Banded Box Squats

3 x 5

C2

Med Ball Lateral Lunge Jump

3 x 3

D1

Staggered Stance RDL

3 x 12

D2

BW sissy squat

E1

Active Copenhagen

3 x 15

E2

BW standing single leg calf raise

F

Iso lunge hold

1 x 0:30

Friday
Upper Pull Focus

Prep

A

Upper Body Warm Up (Pull)

Complete 3 sets of the following: Push Up to Toe Touch x3 each way Med Ball Slam x5 Cross Crawl x20yds Bench Plyo Push Ups x4 Rest 90s between sets.

B

Weighted Chin Up

3 x 5

C

Chin Up

1 x MAX

D1

DB Single arm bench row

3 x 12

D2

Alternating DB Incline Press

3 x 12

E1

Bench dip

E2

Dumbbell Incline Alternating Curl

2 x 15

E3

Weighted overhead sit up

2 x 15

Saturday
Rest Day
Coach
coach-avatar Tim Riley

Meet Tim Riley, your go-to Performance Coach based in Austin, TX. With a career spanning pro, collegiate, and high school athletes, Tim is the expert behind the scenes. He coaches NFL, NBA, PLL, & AVP athletes. He founded Timrileytraining, for athletes, and has since amassed a range of certifications (NPTI, NASM, Precision Nutrition, & USAW) to stay at the forefront of his field.

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Real Athletes...

Real Results!

Get CHEAT CODE MINIMAL EQUIPMENT
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The Proof
verified-athlete-avatar Daniel

Football, USC

Verified Athlete

"I dropped my 40 yard dash from a 5.01 to a 4.87, increased my broad jump by 7 inches, and my vertical from 28 to 30 inches. I increased my overall strength on bench and squat from 375 lbs to 385 lbs bench & squat from 500 to 515. As an athlete, this will take you to next level!"

verified-athlete-avatar Connelley

Volleyball Player - Trinity

Verified Athlete

"Not only did I crush my goal to increase my vertical and improve my agility, but I also put on 8 lbs of muscle. My strength gains were crazy too, I started out not being able to bench 115 and now I can bench 150, squat 275, and deadlift 325 easily."

verified-athlete-avatar Rowan

High School Football Player

Verified Athlete

"I gained 23 pounds of muscle in 5 weeks by adding more meats and protein to my diet. My bench went up 25 pounds, my squats increased by 30 pounds and my clean improved by 15 pounds. My vertical went up by 6 inches, my broad jump increased by 8 inches and my 40 time dropped by .3 seconds."

verified-athlete-avatar Max

High School Baseball Player

Verified Athlete

"I joined cheat code when I was plateauing in strength on almost all my lifts, and ever since starting the program my bench has gone up and I feel a lot more explosive over all. My 40 time, vertical, and agility have never been better."

CHEAT CODE MINIMAL EQUIPMENT